“Uncorking” the facts - The Effects of Alcohol on Human Health
Introduction
In many cultures, alcohol consumption is deeply ingrained in social rituals and celebrations. From toasting at weddings to casual gatherings with friends, drinking often serves as a social lubricant, fostering connections and enhancing experiences. However, it's crucial to understand the impact of alcohol on our health and wellness, allowing us to make informed choices about its consumption.
Social pressure to participate in drinking can be significant, with many feeling compelled to drink to fit in or avoid awkwardness. This pressure can come from various sources, including friends, family, and societal norms. For that reason I feel it’s important to approach this topic with empathy and understanding, recognizing that the decision to drink or not to drink is a personal one, influenced by a myriad of personal and social factors.
Let me begin by sharing with my readers that I too have the occasional glass of wine with dinner, so I’m not writing this article from a pious, pontificating point of view or in any way extending judgement. I know talking about the choice to consume alcohol can be a very sensitive subject.
I wrote this article because as I’ve gotten older, now 56, at the time of writing this article, I’ve become far more acutely aware of the effect even the smallest amount of alcohol has on my body, with respect to my sleep and heart rate, both of which I monitor every night with my OURA RING. My main concern was, I noticed every time I have a glass of wine, my heart rate stays elevated for 5 to 6 hours, (consistent with research) and I fail to achieve what would be considered an adequate amount of nREM STAGE 3 DEEP SLEEP, which is absolutely vital for our health. This is the only stage of sleep, and the only mechanism by which the brain can remove cellular waste via the cerebral spinal fluid. Poor sleep causes neurological issues and is one of the leading contributors to cardiovascular disease, both compromising our health. To learn more about sleep and its impact on health read: The Importance Of A Good Night’s Rest: Understanding The Stages Of Sleep, Circadian Rhythms, And Their Impact On Your Health
As much as I would like to sugarcoat this topic, let’s just state the obvious. Alcohol is a toxin. The liver breaks down alcohol into acetaldehyde which is extremely toxic to our cells, organs, and even our DNA, having a very negative impact on our health even when consumed in moderation. It is poison to our physiology. When consumed, it is processed by the body as a poison that the body must work hard to eliminate.
While moderate consumption is often socially accepted and even encouraged, it's vital to understand that any amount of alcohol can have harmful effects on the body. A recent meta-analysis of decades of research, debunked the myth that moderate alcohol consumption, such as a glass of red wine, offers health benefits or extends life. The study concludes that promoting alcohol as contributing to longevity was largely propaganda sponsored by the industry itself. There is no evidence that the consumption of alcohol adds longevity to our lives and there is no completely safe level of alcohol consumption. (EurekAlert!)
The Physiological Impact of Alcohol
Short-Term Effects
Intoxication Alcohol depresses the central nervous system by enhancing the effects of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, while inhibiting glutamate, an excitatory neurotransmitter. This dual action slows down brain activity, leading to impaired judgment, coordination, and reaction times.
Dehydration and Electrolyte Imbalance Alcohol acts as a diuretic by inhibiting the release of vasopressin, also known as antidiuretic hormone (ADH), which regulates water retention in the kidneys. This leads to increased urine production and subsequent dehydration. The dehydration results in symptoms like dry mouth, dizziness, and weakness. Electrolyte imbalances, including low levels of sodium, potassium, and magnesium, contribute to the hangover symptoms we’ve all experienced such as headaches, fatigue, and nausea.
Gastrointestinal Distress Alcohol irritates the stomach lining and increases the production of gastric acid, which can cause an increase in acid reflux and lead to conditions like gastritis. It also relaxes the lower esophageal sphincter, allowing stomach acid to travel back up the esophagus. These effects can cause heartburn and the development of ulcers. Chronic irritation from alcohol can lead to more severe gastrointestinal issues over time.
Long-Term Effects
Liver Damage Chronic alcohol consumption overwhelms the liver's capacity to repair itself, leading to liver damage. The liver metabolizes alcohol using enzymes that convert it into acetaldehyde, a highly toxic substance. Over time, this process causes liver inflammation and fibrosis, leading to conditions such as fatty liver, alcoholic hepatitis, and eventually cirrhosis. Liver damage impairs the liver's ability to perform vital functions, including detoxification, protein synthesis, and metabolism, which can result in jaundice, ascites, and hepatic encephalopathy.
Cardiovascular Disease Regular alcohol consumption can lead to increased blood pressure by stimulating the release of stress hormones like cortisol and adrenaline. This contributes to oxidative stress and inflammation, which can cause cardiomyopathy and atherosclerosis. The resulting conditions elevate the risk of heart attack, stroke, and heart failure. Chronic alcohol use can also cause arrhythmias, or irregular heartbeats.
Cancer Risk Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer. Its metabolite, acetaldehyde, damages DNA and interferes with DNA repair mechanisms, promoting cell proliferation. Alcohol also increases the absorption of other carcinogens, such as those found in tobacco smoke. Regular alcohol consumption significantly increases the risk of cancers of the mouth, throat, esophagus, liver, colon, and breast.
Neurological Effects Prolonged alcohol use can lead to neurodegeneration by promoting oxidative stress, inflammation, and apoptosis (programmed cell death) in brain cells. It also disrupts neurotransmitter systems, including those involving GABA, glutamate, and dopamine. This results in memory loss, cognitive decline, and impaired motor skills. Alcohol also increases the risk of mental health conditions such as depression and anxiety.
Immune System Suppression Regular alcohol consumption can weaken the immune system by impairing the function of immune cells like macrophages, neutrophils, and T-cells. It also disrupts the gut barrier, allowing pathogens to enter the bloodstream and trigger systemic inflammation. A weakened immune system increases susceptibility to infections, slows wound healing, and contributes to chronic inflammation, which is linked to various diseases.
Alcohol's Impact on Digestive Health and Leaky Gut Syndrome
Alcohol can have a profound impact on digestive health. It irritates the stomach lining, leading to inflammation and conditions such as gastritis. This inflammation can cause heartburn and the formation of ulcers, and chronic irritation from alcohol can lead to more severe gastrointestinal issues and increase the risk of gastrointestinal cancers.
Alcohol disrupts the balance of the gut microbiome. (cultures of bacteria in the large intestine)
The gut microbiota (cultures of bacteria found in the intestines) plays a pivotal role in maintaining overall human health. It aids in the digestion and absorption of nutrients, breaking down complex carbohydrates, fibers, and proteins into simpler compounds the body can use. Additionally, it synthesizes essential vitamins such as B12, K2, and biotin, which are vital for metabolic and physiological functions. The microbiota is also a key player in immune system modulation, teaching the immune system to differentiate between harmful pathogens and beneficial microbes, reducing the risk of autoimmune diseases. Moreover, it produces short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate, which help regulate inflammation, support gut barrier integrity, and provide energy for colon cells.
The gut-brain axis, another critical function of the microbiota, underscores its impact on mental health, as certain microbes produce neurotransmitters like serotonin and dopamine, influencing mood and cognitive functions as well as sleep-wake cycles. Together, these activities highlight the microbiota's indispensable role in fostering human health and well-being.
This imbalance, known as dysbiosis, can compromise the integrity of the gut barrier, leading to digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Dysbiosis also contributes to chronic systemic inflammation and has been linked to various chronic diseases, including obesity and diabetes.
One particularly concerning effect of alcohol on digestive health is the development of leaky gut syndrome. Alcohol increases intestinal permeability by disrupting the proteins that seal the tight junctions between intestinal cells, allowing toxins, bacteria, and partially digested food particles to pass into the bloodstream. This condition can cause widespread inflammation, trigger autoimmune reactions, and contribute to conditions such as rheumatoid arthritis, multiple sclerosis, and type 1 diabetes.
Alcohol's Effect on Sleep and Heart Health
Alcohol significantly disrupts sleep patterns and negatively impacts heart health. Initially, alcohol’s sedative effects can make falling asleep easier, but as the body metabolizes alcohol, sleep becomes fragmented and less restorative. This disruption prevents the body from entering deep sleep stages, including REM sleep, which are crucial for cognitive function and physical recovery. Deep sleep is particularly important for the brain’s glymphatic system, which clears out waste products like beta-amyloid, a protein linked to Alzheimer’s disease.
Additionally, alcohol consumption before bedtime can elevate heart rate and blood pressure for several hours. This increase in cardiovascular activity is due to the stimulating effects that follow alcohol’s initial sedative impact. When the body processes alcohol, it stimulates the sympathetic nervous system, causing the heart to work harder and increasing the likelihood of palpitations.
The long-term impact of regular alcohol-induced poor sleep is profound. Chronic sleep disruption can lead to persistent fatigue, decreased cognitive function, mood disorders like depression and anxiety, and a weakened immune system. The constant elevation of heart rate and blood pressure also contributes to an increased risk of cardiovascular diseases such as hypertension, arrhythmias, and heart disease. Moreover, poor sleep quality is associated with metabolic issues, including weight gain and insulin resistance, further exacerbating health problems.
By understanding these effects, we can better appreciate the importance of minimizing alcohol consumption to protect both our sleep quality and overall cardiovascular health. Making mindful choices about drinking can lead to significant improvements in both physical and mental well-being.
2024 Report Showing Significant Link To Cancer:
The American Association for Cancer Research's 2024 Report has brought to light a substantial and concerning link between alcohol consumption and cancer risk. While the risks associated with excessive drinking are well-known, this report clarifies that even moderate alcohol intake can increase the risk of certain cancers, affecting millions globally.
Key Findings and Cancer Links
The report identifies six cancers directly associated with alcohol use:
Head and Neck Cancers: Including cancers of the oral cavity, pharynx, and larynx.
Esophageal Cancer: Especially the squamous cell carcinoma type.
Breast Cancer: Alcohol disrupts hormonal regulation, elevating estrogen levels and potentially accelerating breast tissue growth, raising breast cancer risk in women.
Colorectal Cancer: Alcohol's effects on the lining of the digestive system can contribute to the development of colorectal cancer.
Liver Cancer: Chronic alcohol consumption leads to liver damage, inflammation, and liver disease, which can progress to liver cancer.
Stomach Cancer: Alcohol's irritation of stomach lining and impact on nutrient absorption contributes to stomach cancer risk.
Biological Mechanisms
DNA Damage: Alcohol is metabolized into acetaldehyde, a toxic compound that directly damages DNA and impairs the body’s ability to repair cells, leading to mutations that can drive cancer formation.
Oxidative Stress: Alcohol triggers oxidative stress, leading to free radicals that can damage cell structures, proteins, and DNA, which increases cancer susceptibility.
Hormonal Influence: Alcohol impacts hormone levels, particularly estrogen, which is linked to hormone-sensitive cancers like breast cancer. Elevated estrogen can stimulate cell proliferation, increasing the chance of cancerous mutations.
Weakened Immune System: Alcohol can compromise immune function, reducing the body’s ability to identify and destroy cancerous cells early.
Public Awareness and Health Implications
Despite these critical findings, public awareness is low. Many people remain unaware of alcohol's role as a carcinogen, a fact often overlooked in cancer prevention narratives. To address this, the AACR advocates for the implementation of cancer-specific warning labels on alcohol products and the need for public health campaigns. These campaigns aim to educate the public on the risks, encouraging informed decisions and potentially lowering alcohol-related cancer rates.
One last finding in the American Association for Cancer Research’s 2024 report was the discovery of one possible measure one can adopt to minimize some of alcohol's damaging effects on the body. One promising approach is the supplementation of Nicotinamide Adenine Dinucleotide (NAD) before consuming alcohol. NAD, a critical coenzyme involved in cellular energy production and DNA repair, plays a role in mitigating alcohol’s harmful effects by supporting cellular resilience and metabolic health.
How NAD+ Works
NAD+ (Nicotinamide Adenine Dinucleotide) plays a critical role in mitigating some effects of alcohol by supporting the biochemical pathways involved in alcohol metabolism and reducing oxidative stress. Here's how NAD+ interacts with alcohol metabolism and its potential benefits:
NAD+ and Alcohol Metabolism
Ethanol Breakdown Requires NAD+:
The enzyme alcohol dehydrogenase (ADH) converts ethanol into acetaldehyde, a toxic intermediate. This reaction requires NAD+ as a coenzyme, which is reduced to NADH in the process.
The subsequent step, where acetaldehyde is converted into the less harmful acetic acid by aldehyde dehydrogenase (ALDH), also uses NAD+ as a coenzyme.
NAD+ Depletion:
Alcohol consumption can rapidly deplete NAD+ levels because alcohol metabolism consumes significant amounts of it.
Low NAD+ levels impair the liver’s ability to process acetaldehyde, leading to its accumulation, which contributes to oxidative stress, inflammation, and the unpleasant effects of alcohol (e.g., hangovers).
How NAD+ Can Help Mitigate Alcohol's Effects
Supports Efficient Alcohol Metabolism:
Maintaining adequate NAD+ levels ensures that ethanol and acetaldehyde are metabolized efficiently, reducing the toxic burden on the liver.
Reduces Oxidative Stress:
The NAD+/NADH ratio plays a key role in cellular redox balance. A high NADH level relative to NAD+ (caused by excessive alcohol metabolism) can lead to oxidative stress.
Enhances Mitochondrial Function:
NAD+ is essential for mitochondrial energy production. Alcohol impairs mitochondrial function, leading to fatigue and cellular damage. Boosting NAD+ levels restores energy production and cellular repair mechanisms.
Supports DNA Repair:
Alcohol-induced oxidative stress can damage DNA. NAD+ is a critical coenzyme for enzymes like PARPs (poly ADP-ribose polymerases), which repair DNA damage and maintain cellular integrity.
Protects Against Fatty Liver:
Chronic alcohol consumption can lead to fatty liver disease by altering lipid metabolism. NAD+ is required for beta-oxidation (fat metabolism), helping to prevent fat accumulation in the liver.
How to Boost NAD+ Levels Before or After Alcohol
Combine NAD+ Supplements with Supportive Nutrients:
Vitamin B3 (Niacin): Boosts NAD+ synthesis.
Glutathione: Enhances detoxification.
N-acetylcysteine (NAC): Taking N-acetylcysteine (NAC) before consuming alcohol is a popular strategy to mitigate some of the harmful effects of alcohol metabolism. NAC is a precursor to glutathione, one of the body’s most important antioxidants, and it plays a key role in detoxifying harmful substances, including acetaldehyde—the toxic byproduct of alcohol metabolism.
Hydration:
Alcohol depletes NAD+ and other cofactors. Rehydrating with electrolytes can support overall metabolism.
Intermittent Fasting or Caloric Restriction:
These practices naturally increase NAD+ levels by activating enzymes like SIRT1, which depend on NAD+ for function.
NAD+ helps in several key physiological processes:
DNA Repair: NAD activates enzymes called sirtuins, which are crucial for DNA repair and maintaining genome integrity. This action may counteract some of the DNA damage caused by alcohol.
Reducing Oxidative Stress: NAD promotes the body’s antioxidant defense mechanisms, which may reduce the oxidative stress alcohol induces.
Supporting Mitochondrial Health: NAD is essential for mitochondrial function and energy production. Alcohol disrupts cellular energy, and NAD supplementation can aid in maintaining more stable energy levels.
Supplementation Timing
The report suggests taking NAD approximately 30 minutes before alcohol consumption to maximize its protective effects. This timing helps prime cells to better handle the metabolic stress of alcohol, potentially reducing some of the immediate impacts on DNA and minimizing cellular oxidative damage.
Limitations and Continued Risk
While NAD supplementation can offer some level of physiological support, it is not a full shield against the carcinogenic effects of alcohol. The AACR cautions that NAD should be seen as a supplementary aid rather than a preventive measure against all alcohol-related cancer risks. Limiting alcohol intake remains the most effective strategy for reducing cancer risk.
Ranking Types of Alcohol by Impact on the Body
When considering the impact of different types of alcohol on the body, it's important to recognize that all alcoholic beverages contain ethanol, which the body processes similarly. However, the presence of additional compounds such as congeners (byproducts of fermentation and aging) and additives can influence the severity of health impacts and how the body handles each type of alcohol. Here is a ranking of common alcoholic beverages from those generally considered less harmful to the most harmful:
Clear Spirits (Vodka, Gin)
Least Harmful: Clear spirits like vodka and gin contain fewer congeners compared to other alcoholic beverages. Congeners can contribute to hangovers and other negative health effects. Vodka, in particular, is often considered one of the "cleanest" alcohols because it typically contains fewer impurities.
Light Beer
Low to Moderate Harm: Light beer generally has a lower alcohol content compared to spirits and other types of beer, which means the body has less ethanol to process per serving. It also tends to have fewer calories and additives.
Red and White Wine
Moderate Harm: Wines contain some congeners and sulfites, which can cause adverse reactions in some people. Red wine has higher levels of antioxidants like resveratrol, which some studies suggest may offer health benefits, though these benefits do not outweigh the risks of alcohol consumption.
Tequila (Consumed Neat)
Moderate Harm: When consumed neat, tequila contains fewer congeners compared to darker spirits like whiskey or rum. However, its health impact is primarily due to its ethanol content. Tequila made from 100% agave is often considered cleaner and may have fewer additives. Its health impact increases when mixed with sugary beverages.
Dark Beer
Moderate to High Harm: Dark beers contain more congeners and often have higher alcohol content than light beers. The presence of additional ingredients and additives can also increase the burden on the body.
Whiskey, Brandy, and Rum
High Harm: These darker spirits have higher levels of congeners, which can lead to worse hangovers and more severe long-term health effects. Aging in barrels and the fermentation process contribute to the higher congener content.
Mixed Drinks and Cocktails
Most Harmful: Cocktails often combine various types of alcohol with sugary mixers, syrups, and other additives. This not only increases calorie content but also can lead to more severe hangovers and greater strain on the liver due to the high sugar and alcohol content.
Considerations When Choosing to Consume Alcohol
Given the significant effects of alcohol on the body, it's essential to weigh these considerations carefully. Again, as cited above, a recent meta-analyses of decades of research have challenged the notion that moderate alcohol consumption, such as a glass of red wine, offers health benefits. The findings indicate that there is no safe amount of alcohol consumption, highlighting the need for a more mindful approach to drinking.
When choosing to consume alcohol, consider the following:
Moderation: If you choose to drink, do so in moderation, understanding the potential risks involved. It’s generally recommended no more than 1 - 2 alcoholic beverages per week.
Mindful Drinking: Pay attention to why and how you drink, recognizing social pressures and personal motivations.
Health Impact: Be aware of how alcohol affects your body and mind, both in the short and long term.
Additional Considerations
Alternatives to Alcohol Exploring alternatives to alcohol can help reduce consumption while still enjoying social interactions. Non-alcoholic beverages, such as sparkling water with a splash of fruit juice, herbal teas, or mocktails, can provide a satisfying alternative without the negative effects.
Support and Resources For those looking to reduce or eliminate alcohol consumption, support and resources are available. Joining support groups, seeking counseling, or using apps designed to help track and reduce alcohol intake can be beneficial steps in achieving a healthier lifestyle.
Educating Others Raising awareness about the effects of alcohol and promoting a balanced, mindful approach to consumption can help others make informed choices. Sharing information and personal experiences can create a supportive environment for those looking to change their drinking habits.
I would love to hear from you and have you share your thoughts and/or questions in the comment section below. I look forward to hearing your perspectives.
An Invitation:
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I want to personally invite you to explore the SHIFT ETHOS WELLNESS PATHWAYS PROCESS (Tab at the top of this page or link provided below) – a journey back to true health. Dive deeper into these essential elements and experience a comprehensive approach to wellness by enrolling in this revitalizing process, transforming your life, and embracing a healthier you!
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Disclaimer:
I am not a medical doctor or a medical practitioner. I am not legally permitted to claim I treat, cure, or heal disease. I can, however, provide educational content with respect to building/restoring and maintaining optimal health through nutrition, diet, sleep support, and exercise, which can reverse health conditions.Any information provided on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.This website summarizes information on the role of nutrition, diet, and exercise in health, disease and wellness. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to frequently check the most current information available on preventive and therapeutic measures. It is your designated clinician’s responsibility, relying on their experience and knowledge of the patient, to determine the best course of action in providing care and your choice to follow it or not. The author, editor, and publisher of information on this website accepts no liability for any injury arising out of the use of material contained herein, and makes no warranty, express or implied, with respect to the contents of this online publication, or from the contents of sites or articles we provide links to. 