Alcohol is a common aspect of social life for many people, whether you enjoy checking out local breweries or having a glass of red with dinner. While the occasional drink may seem harmless, there’s much to be said about the impact of alcohol on health. There’s no lack of data when it comes to how alcohol consumption is associated with a higher risk of heart conditions, liver damage, and even cancers.
Not to scare you, but even small amounts of alcohol can have long-term health effects, so it’s important to weigh the pros and cons of alcohol in your life. The World Health Organization now states: “Currently available evidence cannot indicate the existence of a threshold at which the carcinogenic effects of alcohol ‘switch on’ and start to manifest in the human body.”
We’re exploring what the research says about alcohol and disease risk so you can make informed choices.
Does Alcohol Increase Disease Risk?
Data shows that drinking alcohol is linked to a higher risk of several diseases, especially when drinking is a regular or excessive habit. Here are some of the conditions with the most evidence linking the two.
Liver Disease
Excessive alcohol intake over time is hard on your liver, causing conditions like fatty liver (excess fat buildup), alcoholic hepatitis (inflammation), and cirrhosis (scarring). The liver breaks down alcohol, producing toxic substances that can scar and inflame the organ, impairing its ability to do its jobs.
Heart Disease
Regular alcohol intake can raise blood pressure and contribute to heart conditions such as cardiomyopathy (disease of the heart muscle), arrhythmias (irregular heartbeat), and stroke. Alcohol weakens the heart muscles, affecting how blood is pumped and circulated, increasing the risk of heart failure.
Cancer
Alcohol is a known carcinogen, meaning it contributes to cancer development. Specifically, it raises the risk of cancers in the mouth, throat, esophagus, liver, colon, and breasts. It can damage DNA and affect hormone levels, especially estrogen.
Pancreatitis
Heavy drinking inflames the pancreas, often leading to pancreatitis, a painful and potentially life-threatening inflammatory condition. Over time, alcohol can disrupt the pancreas’ ability to regulate blood sugar and digestion.
Weakened Immune System
Regular alcohol consumption weakens the immune system, making you more susceptible to infections like pneumonia. Alcohol also reduces the body’s ability to fight off infections by impairing the production of immune cells.
Mental Health Disorders
Alcohol is a known depressant and affects brain chemistry, which can lead to or worsen conditions such as depression, anxiety, and alcohol dependence (addiction).
These are just some of the many ways alcohol can increase disease risk. Reducing or eliminating alcohol in your life can help protect your long-term health.
If you think you have a problem with alcohol dependence, it’s important to ask for help and seek resources that provide guidance, support, and accountability. While it’s not the only factor, genetics can play a role in alcoholism. Studies show that people with a family history of alcoholism are more likely to develop alcohol use disorders themselves.
6 Ways to Reduce Alcohol Consumption
If you’re looking to reduce the amount of alcohol you’re drinking or go alcohol-free, here are some things that can help you reach that goal.
#1 Set Clear Goals
To reach any goal, it’s important to be clear about what exactly you want to achieve. Establish specific limits for how much and how often you’ll drink and track your progress. For instance, if you currently consume wine every night after dinner, you might reduce your intake from 7 nights per week to 3, or find suitable alternatives.
#2 Choose Alcohol-Free Days
Designate certain days of the week to go without alcohol, helping to break routine consumption habits. This can also be an excuse to try something new, like nonalcoholic mocktails, tea, or kombucha.
#3 Replace Alcohol With Alternatives
Opt for non-alcoholic drinks like sparkling water, herbal teas, or alcohol-free mocktails during social events. It can be helpful to bring your own.
#4 Avoid Triggers
If social situations are triggering for you and often paired with alcohol consumption, it’s important to have awareness. Identify situations or environments that usually lead to drinking and find alternative activities or coping mechanisms.
#5 Slow Down
It can be surprising how much we can consume when we’re not paying attention. Consider sipping on your drinks more slowly and alternate alcoholic beverages with water or non-alcoholic drinks.
#6 Seek Support
We were never meant to do life alone, especially when it comes to overcoming challenges. Connect with friends, family, or a support group to stay accountable and gain encouragement while you address your alcohol habits.
If you have a more serious problem with alcohol, here are some resources that may help:
Alcoholics Anonymous (AA): A worldwide, free support group that offers a 12-step recovery program for people with alcohol use disorder. It also provides a community of peers for ongoing support.
SAMHSA’s National Helpline: The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a confidential, free, 24/7 helpline (1-800-662-HELP) for individuals facing substance use issues, providing referrals to local treatment facilities and support groups.
National Institute on Alcohol Abuse and Alcoholism (NIAAA): NIAAA provides a range of resources, from treatment locators to information on alcohol use disorder and its treatments. They offer an online directory to find healthcare providers.
Balancing Moderation & Wellness in Alcohol Consumption
Alcohol consumption is linked to a wide range of health risks, from liver and heart disease to cancer and mental health disorders. Whether it’s reducing intake or seeking help for alcohol use disorder, taking steps to limit alcohol and find healthier alternatives can significantly improve your long-term health outcomes.
