Drinking too much alcohol is bad for your health. What about moderate drinking?
You might have heard that a daily glass or two of red wine can be good for the heart.
Does this claim have any basis in fact?
The J Shaped Curve
In studies on epidemiology, the relationship between and alcohol consumption has been described in a graph known as a J-shaped curve.
The apparent risk increases with consumption. It decreases with moderate or light consumption.
It seems that drinking one or two glasses of wine on occasion is better than not drinking alcohol at all.
Potential Health Benefits Of Light Drinking
There may be a few reasons why moderate drinking is associated with better health and lower heart disease rates:
- Alcohol can have a beneficial effect on HDL cholesterol
- It can also influence platelet function. This helps prevent arterial blood clots. These are a major risk factor for strokes and heart attacks.
- Moderate alcohol consumption is associated with greater physical and social activity compared to people who do not drink any alcohol. This can reduce heart disease risk.
- Alcohol can help prevent kidney stones .
- Moderate drinking may also increase insulin sensitivity , which helps to keep blood sugar levels under control and reduces the risk of diabetes type 2.
- In particular, red wine contains antioxidants which can protect against cell damage.
There are explanations of the J-shaped curve as well as the apparent benefits to light drinking in comparison with not drinking:
Never-Drinkers
How many alcoholic drinks do you consume in a normal week?
We may be able to explain the J-shaped curve by looking at people who are grouped in the “zero consumption category” of these epidemiological studies. This group includes:
- A person who is a teetotaler (they never drink alcohol and don’t).
- Ex-drinkers and recovering alcoholics.
- People who are unable to drink alcohol due to medical conditions or medication.
These people are all grouped into the same category of “non-drinkers” even though their health profiles are very different.
If a person drank heavily in the past and stopped drinking, their body may already be damaged. Even though they no longer drink, the risk of heart disease or other illnesses is still high.
The apparent benefits of moderate drinking alcohol seem to disappear when studies take into account these and other factors.
Alcohol in Moderation is not a Healthy Drink
Light amounts of alcohol won’t harm you as much as heavier amounts, especially if you compare them to heavier amounts.
The current American Dietary Guidelines advise men to limit their alcohol consumption to two drinks per day, and women not more than one.
It’s important to note that that even small amounts of alcoholic beverages under this limit can have a negative impact on your health , and increase the likelihood of certain cancers.
There is no benefit in starting to drink alcohol if you do not already.
You can find healthier alternatives to moderate drinking.
- A healthier diet can help you improve your cholesterol.
- It is possible to be socially and physically active without alcohol.
- Drinking green tea and staying hydrated will reduce your risk of kidney stones.
- Regular exercise and a healthy diet can help you improve your insulin resistance.
- Instead, of red wine you can get even greater antioxidant benefits by drinking grape juice or eating whole grapes .
Even though light alcohol consumption may not be harmful, recent clinical research shows that it is impossible to consume alcohol in a safe amount and there are no health benefits associated with alcohol consumption.
