Moderate Drinking Is Less Safe Than You Thought

Moderate Drinking Is Less Safe Than You Thought—What Research Shows

“For women, only one drink a day raises breast cancer risk..”

BY STEPHNIE @the Brimly Test Kitchen

January 11, 2025

Image Source/Editors @ Brimly

11 minute Read

INFO CONTENT

FEATURE ARTICLE

PERSONAL VIEW

“Alcohol is a carcinogen, and no amount of alcohol is entirely risk-free when it comes to your health.”
– Dr. Jurgen Rehm,

For years, we've been told that moderate drinking—a glass of wine with dinner or an occasional beer with friends—is not only harmless but perhaps good for us. It's a message that complements social norms and marketing campaigns: that drinking alcohol, in moderation, is part of a balanced lifestyle. But what if that assumption isn't as safe as it looks? Emerging research is coloring a less rosy picture, indicating that even moderate drinking might have risks many of us aren't aware of.

Let's go into what the science says about moderate drinking, why its alleged benefits probably don't hold up, and how alcohol truly affects your health.

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What Is Meant by "Moderate Drinking"?

Moderate drinking is generally defined as no more than one drink per day for women and no more than two drinks per day for men, according to the Centers for Disease Control and Prevention (CDC). A "drink" is generally defined as:

- 12 ounces of beer (5% alcohol)

- 5 ounces of wine (12% alcohol by volume)

- 1.5 ounces of distilled spirits (40% alcohol)

This baseline idea presumes that modest doses of alcohol fit into a healthy lifestyle without doing any harm. Yet, as researchers delve deeper, the cracks in this notion are starting to show.

The Myth of Alcohol Benefits

1. Heart Health Products Being Questioned

For decades, research has indicated that moderate alcohol consumption—particularly red wine—was beneficial for heart health. Researchers frequently cited resveratrol, an antioxidant in red wine, as the miracle compound. The concept gained popularity in the 1990s with the so-called "French Paradox," which associated low heart disease rates in France with regular consumption of wine.

But newer research has questioned these assertions. A thorough review published in JAMA Network Open last year found that much of the purported cardiovascular benefit associated with moderate drinking is likely attributable to "selection bias." In other words, moderate drinkers tend to have more healthful lifestyles overall—exercising more, eating better, and being less likely to smoke—which distorts the data. Once you account for these factors, the heart health benefits of moderate drinking mostly evaporate.

2. Increased Cancer Risks, Even With Light Drinking

Alcohol consumption—even in small amounts—is associated with an elevated risk of several cancers, including those of the breast, liver, esophagus, and colon/rectum. The World Health Organization (WHO) has categorized alcohol as a Group 1 carcinogen, meaning it carries the same risk level as tobacco and asbestos.

According to a 2021 study published in The Lancet Oncology, alcohol was to blame for almost 750,000 cancer cases globally that year—about 4 percent of all new cancer cases. Some 100,000 of those cases were associated with light to moderate drinking, astonishingly enough. For women, only one drink a day raises breast cancer risk because of how alcohol interacts with estrogen.

Video courtesy of Inside Edition

Looking for another reason to try Dry January? In this video by the Inside Edition, Surgeon General Dr. Vivek Murthy shines a light on the link between alcohol and cancer in a new report, revealing it’s the third leading preventable cause of cancer in the U.S. With 100,000 cases and 20,000 deaths each year, the numbers are eye-opening. Even more surprising? Only 45% of Americans know drinking alcohol raises their cancer risk.

Alcohol's Effects on Health: A Grim Reality

1. The Brain Health

It's no secret that alcohol abuse damages the brain, but what about moderate drinking? The latest research shows that even small quantities of alcohol can alter brain structure and function. One 2022 study published in the journal Nature Communications examined brain scans from more than 36,000 adults and found that drinking one to two drinks a day was linked with smaller brain size, especially in regions associated with decision-making and memory.

This effect was especially more noticable in older adults, raising questions about alcohol's potential contribution to cognitive decline and dementia risk. Until then, these changes may go unnoticed, but they can build up over time, leading to long-term problems.

2. The Cardiovascular Risks

And though moderate drinking was once thought to be protective of the heart, more recent data have suggested it may heighten the risk of various conditions, like atrial fibrillation (AFib). AFib, an irregular heartbeat that can put patients at risk for stroke, is well-establishedly linked to the use of alcohol—even at low levels. Indeed, a 2021 study in the European Heart Journal found that drinking even one alcoholic drink a day raised the risk of AFib by 16%.

Alcohol also increases blood pressure and leads to hypertension. In the long term, these effects can even counteract any positive cardiovascular effects that may result from the supplement.

3. Sleep and Alcohol

Though many people assume a nightcap hastens their descent into dreamland, alcohol undermines sleep quality in ways that aren't straightforward to detect. And while it might help you fall asleep at first, alcohol disrupts REM sleep—the restorative part of the sleep cycle. This causes the overall quality of your sleep to suffer, leaving you feeling fuzzy and tired the next day.

Chronic poor sleep has its health consequences, including weight gain and a weakened immune system, and this is another area where even moderate drinking can come with hidden costs.

What Social and Psychological Effects Come with the Pandemic

Alcohol doesn't only impact your physical health—it can have a negative effect on your mental health and your social life as well.

1. Mental Health Struggles

Alcohol is a depressant, and it slows the central nervous system, potentially negatively affecting mood. Although a drink can help relieve stress or anxiety temporarily, frequent consumption—even in moderate amounts—can increase the likelihood of depression or aggravate existing mental health issues. A 2019 analysis in The American Journal of Psychiatry found that moderate drinkers are more likely than non-drinkers to report symptoms of anxiety and depression.

2. Risk of Dependency

While moderate drinking does not mean you have alcohol use disorder (AUD), it can lead to dependence over time. The division between moderation and excess isn't quite so clear-cut as we might like to believe. For some, moderate drinking can serve to normalize alcohol use, allowing for the gradual uptick in use that creates consumption patterns, posing greater risk.

What Is Alcohol Doing For You?

In light of these risks, many health experts now urge a reassessment of the role of alcohol in our lives, even for moderate drinkers. That's not to say you should quit altogether (unless that's what you want), but cutting back can lead to some significant health benefits.

1. The "Sober Curious" Movement in Full Force

The "sober curious" movement has gained a foothold in recent years and encouraged people to reconsider their relationship with alcohol. It's not about complete abstinence, but re-examining drinking in our culture and discovering alternatives to booze.

Interest in nonalcoholic drinks has surged, with products ranging from zero-proof cocktails to alcohol-free wines and beers. These options can help you enjoy the social aspects of drinking without the health consequences it brings.

2. Health Benefits of Reducing

Cutting back on drinking—even by a little—can show big benefits for health and wellness. People often find better sleep, improved mood, weight loss, and greater energy within weeks of cutting back. In the long term, this is associated with a lower risk of chronic diseases such as cancer, heart disease, and liver damage.

What You Can Do to Drink Less

If you plan to cut back on alcohol, here's how to do it:

1. Set Specific Drinking Goals: Specify your drinking limit (or none at all) and abide by it. For example, allow yourself just one drink a week—or on special occasions.

2. Explore Options: Try some nonalcoholic drinks—experiment with alternatives you like. Sparkling water with a dash of juice, herbal teas, or alcohol-free cocktails can be just as delicious.

3. Make it Social: Change the focus from alcohol at social events. Organize events focused on food, games, or nature instead of booze.

4. Monitor Your Intake: Write down your drinking to help illuminate patterns and triggers. Awareness is the first step to change.

The Bottom Line:

Moderate drinking, some experts say, has no health downside—a view now being challenged by an increasing number of studies. While it may not devastate your health overnight, one glass of wine at a time, the cumulative toll that even moderate alcohol consumption takes is adding up in ways we're just beginning to comprehend.

From heightened cancer risks and brain alterations to mental health effects, the downsides of alcohol warrant more scrutiny than they've typically gotten. If you're looking to make your health a priority, reducing your alcohol consumption may be one of the simplest and most impactful measures you can take. After all, when it comes to your well-being, why aim for "moderately" good?