Alcohol is deeply embedded in our culture, society, and history. It is so easily accessible and available in so many different varieties. Being so close to the Napa Valley, we in the Bay Area have access to different types of alcohol that might not be available to people in other parts of the state. We know that too much alcohol can harm us but could alcohol in moderation have some beneficial health outcomes? There will never be the saying ‘a booze a day will keep the doctor away’ but there are some health benefits to moderate alcohol consumption.
How much should I drink?
The average size for one drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Moderate consumption for women should be no more than 1 drink a day while men should not exceed two drinks a day to receive some health benefits.
The Benefits
Heart health
Alcohol in moderation can have some positive effects on heart health. According to Mayo Clinic, there is strong clinical evidence that moderate alcohol use can reduce your risk of heart disease by 25-40%. Alcohol is a natural anti-coagulant, which reduces blood clots causing lower stroke risk. Alcohol in moderation also causes a 20% increase in your High Density Lipoproteins (your ‘good’ cholesterol) for increased heart health benefits.
Diabetes
Alcohol in moderation can cause increased insulin sensitivity, which decreases your risk of Type 2 Diabetes. Type 2 Diabetes is also associated with abdominal weight gain and because too much alcohol causes weight gain, only consuming alcohol in moderation and mainitaining a healthy lifestlye can give you diabetes prevention benefits.
Dementia
In a clinical study, researchers found that people 55 years or older had a reduction in dementia by 40% and vascular dementia by 60%. There were only found benefits with people who consumed one to three drinks a day.
Bone density
The Nurses’ Health Study found that women, who already had their first child and consumed 75 grams of alcohol a week had increased bone densities compared to women who after their first child did not consume alcohol. Another study also found that women over the age of 65 who consumed alcohol five times a week had a decreased risk of spinal deformity compared to those who did not drink alcohol.
It is important to point out that most of these studies used people who were over the age of 30 and these benefits are increased with a healthy lifestyle and exercise.
The Risks
Health benefits decrease the more alcohol is consumed and can have reverse effects on your health when you consume three or more drinks a day. Excessive alcohol consumption can cause blood clots and heart disease. Alcoholic fatty liver and liver cirrhosis are also seen with alcohol abuse and can cause irreversible damage and death. Drinking alcohol while pregnant can cause the baby to have adverse health outcomes.
Alcohol, folate, and breast cancer
Alcohol consumption, in any amount, blocks the absorption of folate and deactivates it within tissues. Folate is needed for cell division, DNA creation, and fetal spinal cord development. Folate also has a vital role in breast cancer development and because folate is blocked by alcohol, there is a strong correlation between excessive alcohol consumption and breast cancer. Supplementing folate with 600 micrograms can replace the folate lost with alcohol consumption. According to Mayo Clinic, folate supplementation is also associated with a 90% decrease in alcohol related breast cancer.
Sources:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/alcohol-full-story/index.html
http://pubs.niaaa.nih.gov/publications/arh24-1/05-11.pdf
http://www.medicinenet.com/script/main/art.asp?articlekey=56016
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