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Hi, I'm Jessica Cording. I'm a dietitian health coach
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and author.
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Today we're going to talk about the risks of alcohol consumption the
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understanding the potential risks as well as
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the benefits of alcohol can help you make informed decisions about
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how to incorporate alcohol into your life if
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you choose to do so, let's start with the benefits first because I
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feel like we do hear about these a lot, you know, we often will hear that
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alcohol is very heart healthy thanks to its blood thinning anti-inflammatory
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effect. You know, we also know that
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this considered a social connector. However, there are
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numerous health risks to be aware of
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so in the short term, you know alcohol has
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been associated with things like accidents injuries.
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alcohol poisoning
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impaired decision making things like
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mood changes and GI discomfort
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hangovers headaches, you know,
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and then we're looking at as well things like, you know
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dizziness and not just not feeling well same
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changes in.
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Eating patterns slurred speeches another thing that
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comes up a lot. So you're also looking
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at things like birth birth defects
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miscarriage even so not not small
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things, you know, long-term health
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risks things like weight gain obesity, you know,
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because we do know that alcohol contributes calories impaired nutrient
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absorption leading to malnutrition.
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Liver issues including liver toxicity pancreas
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issues. So things like pancreatitis alcohol
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intake is also been
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Linked to several different cancers. So for example, like pancreatic
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cancer or certain gastric cancers even breast
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cancer. It's when we don't hear about a lot, you
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know, we do know for example with breast cancer that for every one drink
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someone has per day about seven drinks per week an increase
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risk. Is it looking at about a 10% increase risk
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in breast cancer? So definitely something to
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be mindful of
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And then of course, you also have things like learning and memory problems
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including dementia for performance
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at school or at work and then alcohol dependence
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and abuse that comes up a lot. I think
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it's important to be thoughtful though that
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you know, a lot of these risks are associated with heavy
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drinking and and also heavy drinking
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over time. Like there's a big difference between
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Having a cocktail or a glass of wine on occasion
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if you maybe go out to dinner or at a family
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gathering and daily drinking. How much is
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a safe amount to drink right? That's an important question. So moderate
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drinking currently is defined as one
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of two one alcoholic drink per day for women
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and up to two alcoholic drinks per day for men just
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mindful though that so for example, we I
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shared the breast cancer example about increased risk
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with seven drinks a week, which is the definition of moderate drinking.
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So even moderate drinking has
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not risk free. So I would definitely encourage drinking less
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than that on the regular. So what
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counts as a serving of alcohol, right? What is
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one drink so that would be to find as 14
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grams of pure alcohol. So generally
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speaking you're going to find that in about 12 ounces of
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beer of certain beers, of course that have
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a bit of a higher proof alcohol. We'll have a little bit more than that.
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So just be aware of that about five ounces of
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wine and then about an ounce to an ounce and a
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half of distilled spirit. So that might be like whiskey gin
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tequila vodka that kind of thing so,
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Another thing. I like to point out though, is that if you're looking at
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a mixed drink, so for example a martini,
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you know where you've got your your gin or your vodka and
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your vermouth that tests that tends to
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actually add up to two even three drinks in one martini glass
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and similar with other other mixed
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drinks. So just be aware that you might be having one cocktail,
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but it might be contributing several servings of alcohol. So
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that would still count towards your whatever your
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personal limit is for that week with food
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how food portions are often oversized if we're going
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out to eat or even now serving ourselves at home when we because we've
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been so conditioned to expect a large portions.
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Overpouring with alcohol over serving is very common.
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So just be aware that what's in
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your glass might be more than that 12 ounces
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or five ounces of wine or that
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one to one and a half ounce of spirits, you know,
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we talked about some of the you know a few of the health into benefits.
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We also talked about the risks.
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But let's talk about who definitely
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should not drink because that's important. So obviously anyone younger
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than the legal drinking age someone who's
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pregnant or maybe pregnant, you know, we do know that alcohol
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can interrupt fetal development. Of
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course, those who have certain health conditions. So diagnosis of
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a heart liver pancreas condition, all of
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that can be exacerbated by
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alcohol intake as well as gastric or digestive health issues
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and then taking certain prescription over the
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counter medications that may interact with alcohol.
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If you're not sure about how much alcohol
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is appropriate for you have a conversation with your
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healthcare provider. Each person is individual and their
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needs and their limitations will
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vary. So if you're not sure that support
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and no need to figure it out alone, but
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always be safe.
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With alcohol, so I hope you found this
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information helpful again. I am Jessica cording. I'm a registered dietitian
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health coach and author. Have a great day.
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