Alcohol and Health:

When I was in college, I really didn’t think about how alcohol may be affecting my health. Like… I know it wasn’t good for me… but I never really thought about it in terms of my long term health and nutrient status. Obviously, if you have ever been hungover, you know that too much alcohol can make you feel terrible. I meant, it’s literally a toxin.

In the post grad, young professional, or even later on in business, drinking is often built into the fabric of being social, networking, etc… Our reasons to meet with people become “grabbing dinner and drinks.” While I’m not saying this is always a bad thing, I think it’s important to know the impacts alcohol can have on your health. Especially if it’s a frequently consumed thing for you.

Alcohol and weight gain:

If you ever went off to college and experienced the freshman 15 (or heard of it) you know it’s largely due to the changes in eating and drinking habits. Parties on the weekends with beer, cocktails, junk food, etc… Drinking your calories is one of the fastest ways to gain weight and store excess fat. (Alcohol is 7kcal/g) Studies suggest that heavy and binge drinking (which is usually what happens in college!) is correlated with increases in obesity. Traversy et al. found that heavy drinking and binge drinking are more likely to carry such an association with excess body weight . Alcohol intake may also promote overweight and higher body fat percentage in adolescents or older adults (Traversy, 2015).

So if metabolic health, weight and adiposity are an area of concern for you, it may be helpful to look at your drinking habits. (I’m not saying you necessarily have to cut it all out) but it’s helpful to know that alcohol is adding calories (often sugar, and excess carbs) so this is one area that may be helpful to find balance in. (i.e. maybe that means not having a drink or two with every dinner, but only on the weekends) Everyone’s drinking habits look so different, and probably develop over the years, so find what works for you!

Alcohol and cancer risk:

The effects of alcohol go beyond the added calories and added weight gain. The extended use of alcohol over time also is correlated with risk of cancer. The Department of Human Health Services has classified alcohol as a known carcinogen. According to the National Cancer Institute “the more alcohol a person drinks—particularly the more alcohol a person drinks regularly over time—the higher his or her risk of developing an alcohol-associated cancer. Even those who have no more than one drink per day and binge drinkers (those who consume 4 or more drinks for women and 5 or more drinks for men in one sitting) have a modestly increased risk of some cancers” (National Cancer Institute, 2021)

Research has demonstrated patterns between alcohol intake and the following types of cancer.

• Neck and Head Cancers (Oral, Pharynx, Larynx)

• Esophageal Cancer

• Breast Cancer

• Colorectal Cancer

(National Cancer Institute, 2021)

Again- I want to simply share what the data and research is telling us (I know it’s not always popular!). If we can be aware of these risks earlier on, it allow us to modify our lifestyles to find balance, and prevent disease later on!

Alcohol and nutrient depletion:

Alcohol and nutrients can interact. Consuming heavy alcohol, or alcohol frequently over a long period of time, can lead to nutrient depletions. Specifically for B1, B12, Folate and zinc. The use of alcohol has been shown to decrease pancreatic enzymes, which help to break food down into useable and absorbable nutrients. Research by the US Department of Health and Human Services has observed that alcohol can also have detrimental effects on the cells lining the stomach and GI tract. These factors can lead to a decreased absorption of nutrients. Alcohol has also been shown to increase the excretion of nutrients as well. Further putting us at risk for depleting our nutrients.

B1: Thiamin, is an essential nutrient and is important for cellular metabolism and the production of energy.

B12: Methylcobalamin is an essential nutrient important for maintenance of Red blood cells and nervous system functioning. B12 plays an important role in methylation which can help regulate DNA and gene expression.

Folate: Folate is an essential nutrient that is important for healthy red blood cell formation and healthy cellular function.

Zinc: Zinc is an essential trace mineral that is a co-factor for many enzymatic reactions. It is particularly important for immunity, DNA synthesis and wound healing.

What does all of this mean?

Ok, so my goal here is not to tell you not to drink alcohol! I think alcohol consumption can have a place in a healthy and balanced lifestyle, and doesn’t have to be completely restricted. I simply wanted to share some ways in which alcohol can impact our health. This may not mean anything for some, but it may be a helpful tool, in making people aware of the risks that heavy and frequent alcohol use holds. It’s important to be informed on how our lifestyle can impact our body and health. Balance is key! With this information, we can build a balanced and non-restrictive lifestyle!

How I personally navigate alcohol:

This has taken me a looonnng time to figure out. Honestly, everyone’s journey is going to be so different, but I thought it might be helpful to include some things that I practice, to create balance in my lifestyle. In college I probably drank a little too much, then once I graduated I did a 180, and barely touched alcohol. I just felt so much better not drinking, but it started to feel like by not drinking, I wasn’t really being in the moment and enjoying the company of friends or special occasions.

Now my approach to having a few drinks is much more relaxed. Some of the “rules” I set for myself so that I can indulge, but not go overboard are below.

Limit drinking to 1 night per week — I usually can only handle one day/night of drinking per week because I usually feel so hungover that I swear off alcohol forever, in that moment. This may look totally different for you, depending on what balance may look like for you. However, I find that planning ahead and choosing a night to go out and have drinks is how I can indulge and find balance.

Save it for special occasions— Having dinner and drinks every night, takes the excitement and fun out of having alcohol. It’s expensive, and it usually doesn’t make me feel great. If you are trying to limit alcohol, save it for celebrations or ceremonies! Like weddings, birthdays, etc…

Drink high quality alcohol — Choosing a high quality alcohol makes me feel so much better. Physically and mentally. While I know overdoing it and overindulging is still not gonna be the best for my body, if you choose a higher quality, low sugar, low additive alcohol, it can be a lot easier for your liver and body to metabolize and excrete. Less sugar, less sulfites, less additives = less chance of a horrible hangover.

Avoid sugar— Many alcohol drinks come with added sugars, wine, cocktails, etc… Choose options that are simple, and made without the syrups and sweets. This will also help you feel better the next morning! I typically will ask for a vodka or tequila blanco soda, with extra limes and maybe a splash of fresh juice on top (if they have it). Also if you see a cocktail on the menu, try asking for it without the sugar/syrup.

Hope these can help you! Drop any tips you might have for others in the comments!

References:

“Alcohol and Cancer Risk Fact Sheet.” National Cancer Institute, 2021, https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet.

“Alcohol and Nutrition - Alcohol Alert No. 22- 1993.” National Institute on Alcohol Abuse and Alcoholism, U.S. Department of Health and Human Services, 2000, https://pubs.niaaa.nih.gov/publications/aa22.htm.

Traversy, G., & Chaput, J. P. (2015). Alcohol Consumption and Obesity: An Update. Current obesity reports, 4(1), 122–130. https://doi.org/10.1007/s13679-014-0129-4