What do you know about alcohol? Is a little alcohol once in while okay? During a physical exam a frequent question asked is how much alcohol you consume, so what is the big deal? Let’s identify some truths about alcohol.
Alcohol has been a beverage produced by humans for centuries. When grains or fruits are processed with specific yeast or bacteria the result is the production of alcohol as a byproduct of the fermentation process. A standard US drink contains fourteen grams of alcohol. Fourteen grams of alcohol are in a typical twelve-ounce beer, a five-ounce glass of wine, or a 1.5 ounce shot. The longer the distillation process, the greater the concentration of alcohol in the drink.
The type of alcohol produced from this fermentation is ethanol. Ethanol is the only alcohol considered safe to consume. Other forms of alcohol are fatal if consumed. While ethanol does not immediately cause death, there are some health concerns to consider.
In science laboratories, ethanol is used as a sanitizing agent. To clean lab tools and counter surfaces, ethanol is used to kill anything on the surface. To guarantee a surface is clean and ready for the next science experiment, everything is cleaned with ethanol. Ethanol kills any bacteria cells that may be on equipment or a countertop. If ethanol is trusted as a chemical to kill bacteria, what do you think it does to cells in your body?
To a single cell, ethanol would mean death, but your body does have a way to detoxify from alcohol, but at a cost. The first step changes ethanol to acetaldehyde, which is a known mutagenic agent, which means acetaldehyde can promote cancer. The American Association for Cancer Research published the 2024 Cancer Progress Report and noted an increased risk of six types of cancer associated with consuming alcohol. Those types of cancer include liver, breast, colon, esophagus, stomach, and head and neck cancer. The increased risk is the result of the increased acetaldehyde effecting the cells of the body to promote the development of cancer cells.
In a 2024 study from the UK Biobank, there were 135,103 older adults ranked according to the amount of alcohol consumed and the report of cancer diagnosis. A low-risk drinker was described as an individual who consumed between 1 and 10 drinks per week. Even at this low consumption level, a low-risk drinker had higher cancer mortality compared to an occasional drinker. With increased alcohol consumption, the cancer risk increased.
In addition to the cancer concerns, alcohol effects the size of your brain. A 2022 study published in Nature Communications reviewed the MRI brain scans of 36,678 middle-aged adults. Even low levels of alcohol consumption resulted in a decrease in gray matter and white matter of the brain. The evidence showed decreased brain volume got worse with increased consumption of alcohol.
Alcohol consumption has negative effects on other areas of the body as well. As noted, alcohol kills bacteria, so the good bacteria in your intestines will be killed also. The result is an imbalance of the bacteria community inside your gut that results in inflammation, decreased immune strength, and increased digestive problems. The balance between testosterone and estrogen is affected by alcohol consumption. Alcohol promotes the conversion of testosterone into estrogen. Extra high levels of estrogen are associated with increased cancer risk and decreased levels of testosterone effect a decline in muscle mass and fertility. Alcohol also increases the production of cortisol, a hormone related to stress. High cortisol levels are related to sleep disorders, inability to relax, and increased anxiety. None of these goals are on my Christmas list this year.
As you move through the holiday season, consider how you are celebrating. There are many ways to enjoy the celebration and the relationships of the season without using alcohol. Make healthy choices that will benefit you and the ones you love.
Contact me to discuss your health goals for the coming year. I can help you realize greater health freedom in 2025. You can contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
