By Dr. Mercola
According to the latest statistics, 57 percent of Americans drink alcohol at least once a month.1
Alcohol consumption is a controversial issue. Some studies suggest
"moderate" consumption is harmless; others propose it may even have
some health benefits.
For instance, research shows people who have one to two drinks a day
may have a significantly reduced risk of death from heart disease and
"all causes" compared to those who never drink alcohol.2
The latest Dietary Guidelines for Americans also notes that
"moderate consumption of alcohol [is a component] of a beneficial
dietary pattern in most studies."3
That said, "moderation" can be a moving target, depending on your age,
height, weight, gender, health status, emotional state and more.
And, while some studies show benefits, others show alcohol consumption increases your risk of chronic diseases such as cancer — even at moderate intake levels.4 Moreover, when compared to other recreational drugs, such as tobacco and marijuana, alcohol is the deadliest.5
In the Big Scheme of Things, Less Alcohol Is Better
I generally define "moderate" alcohol intake (which is allowed in the beginner phase of my nutrition plan) as a 5-ounce glass of wine, a 12-ounce beer or 1 ounce of hard liquor, with a meal, per day.
As you progress further in the nutrition plan, I recommend
eliminating all forms of alcohol. Even if it provides some benefit,
it's unlikely that alcohol will add much to an otherwise healthy diet
and lifestyle.
That said, if you're currently a drinker — whether your consumption
is moderate or you tend to overdo it — research suggests exercise can
go a long way toward mitigating the health risks, including reducing
your risk for heart disease.
This makes sense when you consider the fact that exercise may be one
of the most effective strategies for protecting and strengthening your
heart. So much so, research shows regular exercise can significantly
lower your health care costs if you have heart disease.
In one study, 30 minutes of vigorous exercise, five times per week,
resulted in annual health care savings of more than $2,500 per person.6
Acute Effects of Alcohol
Alcohol depresses your central nervous system, which slows down the
communication between your brain cells. Your limbic system, which
controls emotions, is also affected. This is why alcohol consumption
lowers your inhibitions.
Your prefrontal cortex, a brain region associated with reasoning and
judgment, also slows in response to alcohol, leading to more impulsive
behavior and poor judgment. At higher doses, your cerebellum, which
plays a role in muscle activity, will also be impacted, leading to
dizziness and loss of balance.
High doses can also result in alcohol poisoning,
which can shut down areas of your brain that control basic
life-support functions like breathing and heart rate, leading to death.
Women are more vulnerable to alcohol poisoning, in part because they
have lower percentage of water in their bodies than men.
Women also have less dehydrogenase, a liver enzyme designed to break
down alcohol. Women can get themselves into serious trouble if they
consume four or more drinks in a two-hour period; men if they consume
more than five. Telltale signs of alcohol poisoning include:
Loss of coordination
Cold, clammy hands and bluish skin due to hypothermia
Vomiting repeatedly and/or uncontrollably
Irregular or slow breathing (less than eight breaths per minute or more than 10 seconds between breaths)
Seizures
Confusion, unconsciousness, stupor (conscious but unresponsive) and sometimes coma
Long-Term Ramifications of Chronic Alcohol Consumption
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In the long-term, alcohol consumption promotes weight gain and fatty liver disease. As with non-alcoholic fatty liver disease
(NAFLD) — which can occur in people who are overweight or obese even
if they consume little or no alcohol, thanks to the similarities
between fructose and alcohol metabolism — the problem can be reversed by
making the appropriate lifestyle changes.
If your fatty liver disease is related to alcohol consumption,
cutting out alcohol will be part of your treatment program. In
addition, you'll want to limit your total fructose consumption to less
than 15 grams per day (same as those with NAFLD).
Fructose is actually, in many ways, very similar to alcohol in the
damage that it can do to your body — and your liver. Eating right and
exercising can often prevent this condition and may even reverse it in
its early stages, in part because it encourages weight loss.
In one study,7
patients who had advanced fatty liver disease who followed a diet and
exercise program for one year reported significant benefits; 90 percent
of those who lost 10 percent or more of their body weight resolved
their condition while 45 percent had regression of fibrosis (scarring).
Chronic alcohol consumption also disrupts your gut microbes,8
which can have a significant impact on your physical health and mental
well-being. It's well known that altering the balance of bacteria in
your digestive tract can weaken your immune system, making you more
prone to inflammation and disease. So when considering the decision to
drink alcohol on a regular basis, consider not only your liver health
but also the risk to your microbiome.
Exercise May Mitigate Risks of Alcohol Consumption
Exercise is a foundational aspect of good health, but may be even more
important if you drink alcohol on a regular basis. According to recent
research,9
chronic drinkers who exercise five hours a week have the same rate of
mortality as those who never drink alcohol, in large part by
counteracting the inflammation caused by alcohol.10,11,12
The study looked at data from 36,370 British and Scottish adults —
85 percent of whom drank "occasionally" or "often." Thirteen percent of
them were heavy drinkers, consuming 14 or more units of alcohol per
week.
Interestingly, those who got at least 2.5 hours a week of moderately
intense exercise significantly reduced the biological impact of their
drinking. Those who exercised for five hours a week had the same
mortality risk as teetotalers, even if they were heavy drinkers. The
only ones who could not cancel out the harms of their alcohol
consumption were those who drank dangerous levels of alcohol each week
(20 or more standard drinks for women and 28 or more for men). As
reported by The Daily Mail:13
"[The study concluded:] 'Our results provide an additional
argument for the role of physical activity as a means to promote the
health of the population even in the presence of other less healthy
behaviors.' Professor Matt Field, from the U.K. Centre for Tobacco and
Alcohol Studies at the University of Liverpool said: 'This is a
rigorous piece of research with some clear conclusions.
The relationship between drinking alcohol to excess
and increased risk of death is significantly weaker in people who are
physically active. Therefore, it appears that physical activity may
partially offset some of the harmful effects of drinking, particularly
alcohol-attributable cancers.'"
Exercise Also Protects Your Brain, and Diminishes Risk of Alcohol Abuse
Previous research14
has also found that long-time drinkers who exercise regularly have less
damaged white matter in their brains compared to those who rarely or
never exercise. The white matter is considered the "wiring" of your
brain's communication system, and is known to decline in quality with
age and heavy alcohol consumption.
In addition to helping protect your brain, if you know you're prone to
alcohol abuse or have a family history of alcohol addiction, exercising
regularly can also reduce your risk of becoming dependent. The
cravings for alcohol can become all-consuming, and eventually an
alcoholic does not feel "normal" until they've had a drink. The alcohol
abuse inevitably throws off your circadian rhythm — the normal times
you eat, sleep and wake up — as well, leading to a downward spiral of
health and emotional effects.
Drinking alcohol chemically alters your brain to release dopamine, a
chemical your brain associates with rewarding behaviors. Exercise also
triggers the release of dopamine, along with other feel-good
chemicals, which means you can get the same "buzz" from working out
that you can get from a six-pack of beer, but with far better outcomes
for your health.
Exercise is also beneficial for those who are already addicted, and may actually help to lessen cravings. In one study,15
hamsters that ran the most consumed less alcohol, while less active
hamsters had greater cravings for and consumption of alcohol. By
replacing drinking with exercise, you may find that the rewarding
feeling you get from exercise provides you with a suitable alternative
to the rewarding feeling you previously got from alcohol.
Helpful Protocol to Minimize Damage of Alcohol
While I don't recommend drinking alcohol, if you know you'll be
having a few drinks, taking this natural protocol beforehand can help
"pre-tox" your body, thereby minimizing the damage associated with
alcohol consumption. Just beware that this protocol will NOT make you
less susceptible to alcohol poisoning or other acute adverse events
associated with binge drinking, so please use common sense and drink
responsibly.
1. N-acetyl cysteine (NAC): NAC
is a form of the amino acid cysteine. It is known to help increase
glutathione and reduce acetaldehyde toxicity that causes many hangover
symptoms.16 Try taking NAC (at least 200 milligrams) 30 minutes before you drink to help lessen the alcohol's toxic effects.
If you're wondering just how powerful NAC can be, consider that,
like alcohol, one way that Tylenol causes damage to your liver is by
depleting glutathione. If you keep your glutathione levels up, the
damage from the acetaminophen may be largely preventable. This is why
anyone who overdoses on Tylenol receives large doses of NAC in the
emergency room — to increase glutathione. 2. B Vitamins: NAC is thought to work even better when combined with vitamin B1 (thiamine).17
Vitamin B6 may also help to lessen hangover symptoms. Since alcohol
depletes B vitamin in your body, and the B vitamins are required to
help eliminate alcohol from your body, a B vitamin supplement taken
beforehand, as well as the next day, may help. 3. Milk Thistle: Milk
thistle contains silymarin and silybin, antioxidants known to help
protect your liver from toxins, including the effects of alcohol. Not
only has silymarin been found to increase glutathione, but it also may
help to regenerate liver cells.18
A milk thistle supplement may be most useful when taken regularly,
especially if you know you'll be having cocktails on more than one
occasion. 4. Vitamin C: Alcohol may deplete your body of vitamin C,
which is important for reducing alcohol-induced oxidative stress in
your liver. Interestingly, one animal study showed vitamin C was even
more protective to the liver than silymarin (milk thistle) after
exposure to alcohol.19
Making sure you're getting enough vitamin C, either via supplements
or food, is another trick to use prior to indulging in alcoholic
beverages. Vitamin C is actually such a powerful detoxifier that if you
take large doses prior to receiving dental anesthesia, the anesthesia
will be significantly weakened and may not work. 5. Magnesium: Magnesium
is another nutrient depleted by alcohol, and it's one that many are
already deficient in. Plus, magnesium has anti-inflammatory properties
that may help to reduce some hangover symptoms. If you don't eat a lot
of magnesium-rich foods, taking a magnesium supplement before an
evening involving drinking may be helpful.
Chronic Alcohol Use Diminishes Your Fitness
While it's certainly good to know you can mitigate the effects of
alcohol by exercising more, I would be remiss were I not to mention
that chronic alcohol consumption tends to impede your fitness goals.
Not only are you less inclined to exercise if you don't feel well
from the night before, but alcohol also contributes to dehydration and
weight gain, and in higher doses can affect testosterone production,
muscle protein synthesis and leucine oxidation, thereby reducing your
chances of improving your fitness and building muscle mass.
So, as long as you continue drinking, your exercise merely ends up
serving as a stop-gap of sorts, to prevent more serious health problems
from developing. And, if you're making all that effort, wouldn't it
make more sense to maximize your payout by cutting out the booze?
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