How much alcohol is safe to drink? That depends on your definition of the word “safe”. Despite healthy drinking guidelines decreasing the risks, there really isn’t a safe amount of alcohol that can be consumed without some level of risk.
However, that’s not to say that all levels of alcohol consumption are equally dangerous. Which drinking behaviors are more likely to result in adverse outcomes like addiction, overdose, or death: having a single glass of wine with dinner or binge drinking once a month? (Hint: It’s the latter). If you’re looking to engage in safe alcohol consumption, there are a few things you can do. But first, a closer look at why “everything in moderation” doesn’t apply to drinking booze.
The Deadly Side of Drinking: Why There’s No “Safe” Level of Alcohol consumption
According to the World Health Organization, alcohol is responsible for more than 3 million deaths per year, making it one of the leading causes of preventable deaths worldwide. Alcohol use is also a significant contributor to the global burden of disease, causing a wide range of health problems, including liver disease, cancer, and mental health disorders.
Even Small Amounts Can Cause Harm
One of the main reasons why there is no safe amount of alcohol is that the risks associated with alcohol consumption are dose-dependent. The more alcohol a person consumes, the higher their risk of harm.
A 2018 study found that even low levels of alcohol consumption were associated with an increased risk of all-cause mortality, cancer, and cardiovascular disease. The study, which analyzed data from 599,912 current drinkers in 19 countries, found that the risk of all-cause mortality increased by 7% for every 10 grams of alcohol consumed per day. The risk of cancer increased by 5% for every 10 grams of alcohol consumed per day, while the risk of cardiovascular disease increased by 4% for every 10 grams of alcohol consumed per day.
But even the occasional drinkers aren’t off the hook. Low levels of alcohol consumption can still be problematic, increasing the risk of certain health problems, such as breast cancer, liver disease, and high blood pressure. For individuals with a predisposition for mental illness or addiction, their risk is even higher.
Alcohol Affects Everyone Differently
Another reason why there is no safe level of alcohol consumption is that alcohol does not affect everyone the same way–so the risks associated with alcohol consumption vary as well. These risks can depend on a person’s age, gender, and BMI, as well as other factors like their stress levels and the types of alcohol-busting enzymes they were born with. Essentially, some people are naturally more susceptible to the worst of alcohol’s consequences.
Women, for example, are more susceptible to the harmful effects of alcohol than men when they consume the same amount of alcohol. This is for several reasons. One: women have lower levels of alcohol dehydrogenase, an enzyme that helps break down alcohol in the liver. Two: women have less muscle mass. Muscle has higher water content, and can dilute the alcohol levels in the body. Since women have higher body fat percentages, this leads women to higher blood alcohol concentrations when they drink the same amount as men.
Alcohol use can have particularly harmful effects on young people, whose brains are still developing. Studies have shown that heavy alcohol use during adolescence can lead to long-term changes in the brain, including alterations in the structure and function of the prefrontal cortex, which is responsible for decision-making, impulse control, and other higher-level cognitive functions. Brains aren’t considered fully developed until the age of 25.
Healthy Alcohol Consumption Tips
The most common advice about drinking safe amounts of alcohol is to do so in moderation. However, “moderate” alcohol consumption varies depending on who you ask. Some organizations, like the Centers for Disease Control and the National Institute of Alcohol and Alcohol Abuse (NIAAA), define moderate drinking as less than 2 drinks per day for men or 1 drink per day for women. The World Health Organization asserts that there is no safe amount.
Still, here are 3 things you can do to lower your risk when drinking:
- According to the NIHAAA, a standard drink is the equivalent of 14 grams of alcohol. Be mindful of your pours to safely stick to the 1-2 drink moderation guideline.
- Don’t drink on an empty stomach. Carbs are highly effective in delaying alcohol absorption.
- Drink water in between alcoholic beverages. This will slow down your alcohol consumption and dilute the amount of alcohol in the blood.
If you or a loved one drinks too much but is having difficulty reducing their alcohol consumption on their own, joining an Alcoholics Anonymous meeting offers a free, no-commitment, community to get help. Find one near you, today.
