Alcohol is deeply ingrained in our social lives. Whether it's sharing a glass of wine with dinner or unwinding with a beer after work, many of us do enjoy the occasional drink. However, it's crucial to recognize that, as much as alcohol can provide pleasure and relaxation, it also carries the potential for significant health consequences when consumed excessively.

As we approach the upcoming holiday season, a time marked by increased opportunities for excessive alcohol consumption, it becomes ever more critical to understand the impact of alcohol on our health and to exercise mindfulness in our drinking habits.

Dangers of Excessive Drinking

Excessive alcohol consumption poses a wide range of risks that can impact various aspects of life. These risks can manifest both in the short term and the long term, affecting your physical health, mental well-being, and overall quality of life.

Short-Term Risks of Excessive Alcohol Drinking:

  • Alcohol Poisoning: One of the most immediate dangers of excessive alcohol consumption is alcohol poisoning, a medical emergency that results from having too much alcohol in the blood. Alcohol poisoning can be fatal and requires immediate medical attention.
  • Risky Behaviors: Drinking too much alcohol on a single occasion increases the likelihood of engaging in risky behaviors such as unprotected sex, violence, accidents, and injuries. These incidents can not only bring harm to yourself but also to others around you.
  • Pregnancy Risks: Among pregnant women, drinking alcohol can lead to severe complications, including miscarriage, stillbirth, and a host of intellectual, physical, and behavioral disabilities in the baby, categorized as fetal alcohol spectrum disorders (FASDs).

Long-term Risks of Excessive Alcohol Drinking:

  • Liver Diseases: The liver metabolizes alcohol, and chronic excessive drinking can lead to liver diseases such as fatty liver, hepatitis, and cirrhosis.
  • Cardiovascular Issues: Excessive alcohol intake is associated with hypertension, heart disease, and irregular heart rhythm.
  • Cancer Risk: Excessive alcohol consumption is linked to an elevated risk of various cancers, including breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.
  • Neurological Impairment: Long-term heavy drinking can cause neurological issues, including memory problems and a higher risk of neurodegenerative disorders like dementia.
  • Impaired Immune Function: Excessive drinking weakens the immune system, making the body more susceptible to various illnesses.
  • Pancreatitis: Chronic alcohol consumption may contribute to developing pancreatitis, characterized by inflammation and blood vessel swelling of the pancreas.
  • Musculoskeletal Health Risks: Long-term alcohol use can reduce bone density, leading to an increased risk of fractures and osteoporosis. It can also trigger gout flares in individuals diagnosed with gout.
  • Mental Health Problems: Excessive drinking can contribute to or exacerbate mental health conditions like depression and anxiety.
  • Addiction and Dependency: Prolonged alcohol use can cause people to become heavily dependent on it, making it challenging to quit or reduce consumption. Heavy dependence on alcohol can ultimately strain relationships, both personal and professional.

Defining Excessive Alcohol Consumption

According to the US Centers for Disease Control and Prevention (CDC), excessive alcohol use includes two main categories: binge-drinking and heavy drinking.

  • Binge Drinking: Binge drinking is defined as having four or more alcoholic drinks for women and five or more for men on a single occasion, typically within a span of 2-3 hours.
  • Heavy Drinking: Heavy drinking, on the other hand, is defined as having eight or more drinks per week for women and fifteen or more drinks per week for men.

As a reference, one drink is equivalent to a shot of whiskey (1 ½ oz.), a glass of wine (5 oz.), or a bottle of beer (12 oz).

How to Drink Responsibly:

The World Health Organization (WHO) suggests that there is no safe level of alcohol consumption for health. Regardless of how much you drink, there is a potential health risk associated with any alcoholic beverage. This means that not consuming alcohol at all is the safest way to go.

However, if you choose to consume alcohol, you can do so more responsibly. Here are some tips on how to enjoy the occasional drink without jeopardizing your health:

  • Drink in moderation. While experts agree that there is no considered safe level of alcohol, less alcohol is still better than too much when it comes to health. If you choose to consume alcohol, do so in moderation. This means having less than two drinks a day if you are a man or less than one drink a day if you are a woman. You should not drink at all if you are pregnant, lactating, underage, have certain medical conditions (e.g., heart failure, liver disease, pancreatic disease), or take medications that interact with alcohol.
  • Eat food before drinking. Drinking alcohol on an empty stomach can make you become intoxicated too quickly because alcohol gets absorbed into your bloodstream more rapidly. Try to have a balanced and filling meal before you have your first drink. Eating something, ideally protein and complex carbohydrates, while you drink can also help maintain a stable blood alcohol level.
  • Hydrate. Alcohol is a diuretic, meaning it causes your body to lose more fluids through increased urination. This can lead to dehydration, resulting in symptoms like headaches, dizziness, and fatigue. Drinking water or any non-alcoholic drink in between helps counteract this dehydration and can reduce the severity of these symptoms. It also slows down your drinking pace, allowing you to savor your beverage and practice moderation.
  • Don’t drink and drive. If you’re organizing a night out, appoint a designated driver who will abstain from drinking for the evening and ensure everyone gets home safely. Alternatively, use ride-sharing services or have enough funds for a taxi to avoid driving under the influence.
  • Monitor yourself. Periodically assess how you feel. If you start to feel more intoxicated or impaired than you are comfortable with, slow down or stop drinking altogether. Politely decline additional drinks if someone offers.

Remember that responsible alcohol consumption is not only a matter of personal health but also a crucial aspect of social responsibility. By understanding the risks associated with excessive drinking and adopting mindful drinking habits, we can enjoy alcohol in social settings while prioritizing our health and the safety of those around us.

Wellness has been a significant part of the service that Trinity provides to its Employee Benefits clients. To know more about our healthcare plans, please visit:
https://trinity-insures.com/collections/employee-benefits/products/hmo

References:

  • https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
  • https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/
  • https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
  • https://americanaddictioncenters.org/alcoholism-treatment/body-effects
  • https://www.philstar.com/lifestyle/food-and-leisure/2014/11/27/1396138/ways-drink-responsibly
  • https://wellbeing.jhu.edu/blog/2022/05/11/food-and-alcohol-what-you-need-to-know/