By Fedhealth

The idea that alcohol can offer health benefits might seem surprising, given its well-known risks. However, emerging studies suggest that moderate alcohol consumption, when combined with a healthy lifestyle, may offer certain health benefits. While excessive drinking is harmful, moderate alcohol intake has been linked to positive outcomes in heart health, kidney function, and cognitive well-being. This article explores the potential benefits of moderate drinking, the risks of excessive alcohol use, and guidelines for safe drinking.

The Risks of Excessive Drinking

While moderate alcohol consumption can have health benefits, excessive drinking can cause serious health issues. Binge drinking—defined by the World Health Organization (WHO) as consuming five or more drinks for men and four or more for women in one sitting—can lead to liver disease, heart disease, high blood pressure, and certain cancers. Excessive drinking is also linked to accidents, injuries, and alcohol poisoning. According to the WHO, alcohol causes over 2.6 million deaths annually, with many of these attributed to accidents, violence, and chronic health conditions.

Possible Health Benefits of Moderate Drinking

When consumed in moderation, alcohol can offer several surprising health benefits:

1. Reduced Risk of Kidney Stones

A lesser-known benefit of moderate alcohol consumption is its potential to reduce the risk of kidney stones. A study in the American Journal of Epidemiology found that drinking beer daily could reduce the risk of kidney stones by up to 40%. Beer’s high water content and diuretic properties may help prevent stone formation by flushing the kidneys.

2. Improved Cholesterol and Heart Health

There is some evidence that moderate amounts of alcohol might help to slightly raise levels of “good” HDL cholesterol. Researchers have also suggested that red wine, in particular, might protect the heart, thanks to the antioxidants it contains. 

Additionally, studies show that moderate alcohol consumption can help prevent blood clots and reduce artery inflammation, thereby improving cardiovascular health.

3. Better Insulin Sensitivity

Insulin sensitivity refers to the body’s ability to use insulin efficiently to process glucose. Studies, including one published in Diabetes Care, show that moderate alcohol consumption can improve insulin sensitivity, which may lower the risk of type 2 diabetes, especially in overweight individuals. However, these benefits are most pronounced when combined with a healthy diet and regular exercise.

4. Support for Cognitive Health

Moderate drinking may also benefit cognitive health, particularly for older adults. Research published in The American Journal of Alzheimer’s Disease & Other Dementias found that light to moderate alcohol intake is linked to a lower risk of cognitive decline and dementia. However, although there is no indication that moderate alcohol drinking would be harmful to cognition and dementia, this study also shows that it is not possible to define a specific beneficial level of alcohol intake.

Should Non-Drinkers Start Drinking?

Given the potential health benefits, should non-drinkers begin drinking to reap the rewards? The answer is no. There are many ways to promote good health without consuming alcohol. A balanced diet, regular physical activity, maintaining a healthy weight, and avoiding smoking are proven strategies for preventing chronic diseases. For those who do not drink, it’s best to stick with these healthy lifestyle choices.

6 Tips for Sensible Drinking

To enjoy the potential benefits of moderate alcohol consumption while minimising risks, here are six practical tips:

1. Know Your Limit: Alcohol affects everyone differently based on factors like age, gender, and body weight.
2. Eat While Drinking: Consuming high-protein foods can slow alcohol absorption, helping you stay in control.
3. Sip, Don’t Gulp: Take time to enjoy your drink, especially wine, and choose quality over quantity.
4. Stay Hydrated: Drink water between alcoholic beverages to stay hydrated and reduce the risk of a hangover.
5. Monitor Your Intake: Avoid “top-ups” from others, and keep track of your drinks to stay within safe limits.
6. Be Cautious with Cocktails: Some mixed drinks, especially fruit-based cocktails, can mask alcohol’s taste and lead to overconsumption.

Conclusion

Moderate alcohol consumption, practiced responsibly, can offer benefits like improved heart health, better insulin sensitivity, and a reduced risk of kidney stones. However, moderation is key—no more than one drink per day for women and two for men. Excessive drinking poses serious health risks and should be avoided at all costs.

By being aware of your limits, choosing quality over quantity, and combining alcohol with healthy habits, you can enjoy the benefits while reducing risks.

References:

1. Baliunas, D. O., et al. (2009). Alcohol as a risk factor for Type 2 diabetes. Diabetes Care, 32(11), 2211-2218. https://pmc.ncbi.nlm.nih.gov/articles/PMC2768203/#:~:text=CONCLUSIONS,diabetes%20in%20men%20and%20women
2. Fedhealth. (2018). Time to take a break from booze. Fedhealth. Retrieved from https://www.fedhealth.co.za/articles/time-to-take-a-break-from-booze/
3. Hirvonen, T., et al. (1999). Alcohol consumption and risk of kidney stones. American Journal of Epidemiology, 150(2), 187-193. https://academic.oup.com/aje/article-abstract/150/2/187/55286?redirectedFrom=fulltext
4. Johns Hopkins Medicine. (n.d.). Alcohol and heart health: Separating facts from fiction. Johns Hopkins Medicine. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction#:~:text=There%20is%20some%20evidence%20that,cork%20to%20reap%20those%20benefits
5. O’Keefe, J. H., et al. (2007). Alcohol and cardiovascular health: The razor-sharp double-edged sword. Journal of the American College of Cardiology, 50(11), 1013-1020. https://www.jacc.org/doi/10.1016/j.jacc.2007.04.089
6. Panza, F., et al. (2009). Alcohol drinking, cognitive functions in older age, predementia, and dementia syndromes. American Journal of Alzheimer’s Disease & Other Dementias, 24(1), 14-22. https://journals.sagepub.com/doi/abs/10.3233/JAD-2009-1009
7. World Health Organization (WHO). (n.d.). Alcohol. World Health Organization. Retrieved from https://www.who.int/health-topics/alcohol#tab=tab_1