The potential benefits and risks of drinking alcohol in moderation continue to be a topic of research and discussion among experts. While some studies suggest that moderate alcohol consumption may be linked to a lower risk of heart disease due to its impact on the brain’s response to stress, others have found negative effects, such as an increased risk of cancer mortality in older adults. Additionally, drinking alcohol and falling asleep on a plane can be harmful to heart health due to the combination of alcohol and cabin pressure lowering blood oxygen levels and increasing heart rate.
The World Health Organization warns that no level of alcohol consumption is safe for health and highlights that alcohol is linked to at least seven types of cancer. The current Dietary Guidelines for Americans recommend either avoiding alcohol altogether or consuming it in moderation, with a maximum of two drinks per day for men and one drink per day for women. While some experts acknowledge concerns about women’s drinking habits, they advise that if people choose to drink alcohol in moderation, they should select preferred options for taste, serving size, and calorie content.
While some studies have suggested potential health benefits from certain types of alcohol, such as red wine, the overall consensus among experts is that there is not enough evidence to support these claims. Choosing alcohol that you enjoy within moderation is advised, but it is essential to be mindful of the calorie content in drinks. Preferred options for healthier drinking include champagne or sparkling white wine, light beer, spirits like tequila or vodka, and canned hard seltzer or hard kombucha, all of which have relatively lower calorie counts.
Although all forms of alcohol can impact the liver, the volume of consumption is the most crucial factor in terms of damage. An emerging body of research indicates that small to moderate amounts of alcohol may have benefits for heart health by reducing stress signaling in the brain, which can have a positive downstream effect on the cardiovascular system. However, it is essential to note that while small amounts of alcohol may offer some cardiovascular benefits, there are other effective ways to manage stress and maintain heart health, such as exercise, meditation, and spending time with pets.
When it comes to choosing lower-calorie alcoholic options, light beer, gin, rum, vodka, and whiskey are good choices, with around 100 calories per serving. Mixed drinks like Bloody Mary, rum and Diet Coke, and Mojito are also relatively low in calories. To support healthier drinking habits, experts recommend consuming alcohol with food to slow absorption, staying hydrated with water, avoiding fruit juice mixers due to high sugar content, and being cautious with calorie-dense tropical drinks that may contain saturated fats.
In conclusion, while there may be some potential health benefits associated with moderate alcohol consumption, it is essential to approach drinking with caution and moderation. The overall consensus is that no level of alcohol consumption is entirely safe, and individuals should be mindful of their drinking habits, beverage choices, and overall calorie intake to maintain a healthy lifestyle. By making informed decisions and following recommended guidelines for alcohol consumption, individuals can enjoy a drink responsibly while prioritizing their well-being and reducing potential risks associated with drinking.
