Throughout the 10,000 or so years that humans have been drinking fermented beverages, they’ve also been arguing about their merits and demerits. The debate still simmers today, with a lively back-and-forth over whether alcohol is good for you or bad for you.
It’s safe to say that alcohol is both a tonic and a poison. The difference lies mostly in the dose. Moderate drinking seems to be good for the heart and circulatory system, and probably protects against type 2 diabetes and gallstones. Heavy drinking is a major cause of preventable death in most countries. In the U.S., alcohol is implicated in about half of fatal traffic accidents.
Heavy drinking can damage the liver and heart, harm an unborn child, increase the chances of developing breast and some other cancers, contribute to depression and violence, and interfere with relationships.
Alcohol’s two-faced nature shouldn’t come as a surprise. The active ingredient in alcoholic beverages, a simple molecule called ethanol, affects the body in many different ways. It directly influences the stomach, brain, heart, gallbladder, and liver. It affects levels of lipids (cholesterol and triglycerides) and insulin in the blood, as well as inflammation and coagulation. It also alters mood, concentration, and coordination.
5 Quick Tips
- If you don’t drink, there’s no need to start. For some people—especially pregnant women, people recovering from alcohol addiction, people with a family history of alcoholism, people with liver disease, and people taking one or more medications that interact with alcohol—the risks of drinking outweigh the benefits. There are other ways to boost your heart health and lower your risk of diabetes, such as getting more active, staying at a healthy weight, or eating healthy fats and whole grains.
- If you do drink, drink in moderation. No more than one drink per day for women, and no more than two drinks per day for men. To read more about whether the type of alcohol consumed has any effect on health, read “Is Wine Fine, or Beer Better?“
- Take a multivitamin with folic acid. Folic acid is the synthetic form of folate, a B vitamin that may help lower the risk of heart disease and cancers of the colon and breast. Those who drink may benefit the most from getting extra folate, since alcohol moderately depletes our body’s stores. The amount in a standard multivitamin—400 micrograms—is enough, when combined with a healthy diet. To learn more about folate, check out the vitamins section of The Nutrition Source.
- Ask your doctor about your drinking habits. If you (or your friends) think you may have a problem with drinking, talk to a doctor or other health professional about it. He or she can help.
- Pick a designated driver. Alcohol and driving do not mix. If you’ve been out drinking cocktails and it’s time to head home, hand your car keys to someone who’s been sipping seltzer all night.