Why Alcohol MIGHT be a SMALL Part of a Healthy Diet

“Medical Researchers Confirm the Health Benefits of Chocolate, Alcohol and Sex… and Vacations.”

It’s not a real headline, but it’s just the sort of news that tends to stick with people. Of course there’s a very good reason for this. At a time when scientists are warning us on a daily basis that many of the things we enjoy most are linked to potential health problems, it’s nice to hear that some of these things might actually be good for us-at least in moderation
It turns out that this may really be true in the case of alcohol.

The Case for “A Drink or Two” a Day

The overall effect of alcohol consumption on your health can be either positive or negative, depending on the amount you drink. Like most things, moderation is the key to getting the greatest benefits from alcohol while avoiding its many downsides. Those who drink moderately generally live longer and in better health than those who either abstain completely or drink heavily.

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), moderate drinking lowers your risk of heart disease by somewhere between 40% and 60%. Plus, the mortality rate of those who have suffered a heart attack is 32% lower for moderate drinkers than it is for abstainers, with the people who normally consume one or two drinks daily having the lowest rate of all, according to the Nutrition Committee of the American Heart Association. There’s also evidence that moderate consumption of alcohol leads to a lower incidence of strokes and can reduce your risk of cancer, dementia, arthritis and prostate problems.

A European study found greater arterial elasticity in volunteers who had a drink of beer, wine or spirits each day, compared to those who were abstainers. In another study of over 18,000 men from the Physicians Health Study, those who increased the number of drinks they consumed from one to six per week showed a 29% lower risk of contracting cardiovascular disease. This was also found to be useful to diabetics, who achieved a 58% reduction in heart disease risk by consuming an alcoholic drink every day.

Alcohol has been shown to increase your “good” HDL cholesterol while reducing your “bad” LDL cholesterol in addition to decreasing clotting and increasing blood flow to your heart. A study published in the Journal of the American Medical Association found the risk of stroke to be cut in half for those who take two alcoholic beverages per day.

Definitions DEFINITELY Matter

The healthcare community generally defines “moderate” drinking as the consumption of one to three alcoholic drinks per day, depending on your body size. Less than that provides only minimal health benefits and more than that leads to a number of well-recognized health problems, including liver disease, cancer, high blood pressure and depression. At this end of the spectrum, the over-consumption of alcohol is one of the leading causes of preventable death worldwide, according to a study in The Lancet.

But what counts as a single drink? That’s a great question. A standard drink is generally defined as:

• A 12-ounce bottle or can of beer
• A 5-ounce glass of wine
• A 1 1/2 ounce serving of distilled spirits (the equivalent of a shot glass)

Exceptions to the Rule of Moderation

For most healthy adults, moderate alcohol consumption may lead to longer and healthier lives. But this isn’t the right choice for everyone. Consuming even moderate amounts of alcohol may be too much for some people in some circumstances. There are a number of well-recognized situations where the health risks simply outweigh the health benefits-pregnancy, predisposition to alcoholism and sensitivities or allergies, just to name a few.

Interested in Improving Your Nutrition?

The science of good nutrition is very complex and our understanding of it is constantly evolving. If you’re interested in learning more about how you can use nutrition to improve your health, performance and overall sense of well-being, we can help! Just call or visit our office today!