Many people are used to enjoying a glass of wine or beer after a hard day, thinking that it is not only relaxing, but also good for heart health and longevity. However, the truth is far more complicated than the headlines. The World Health Organization points out that alcohol is a toxic and psychoactive substance that causes about three million deaths worldwide each year. A comprehensive review published in the Journal of the American Medical Association (JAMA) in 2023 showed that moderate drinking does not reduce the risk of death, but may increase the incidence of cancer. The Centers for Disease Control and Prevention (CDC) also warned that drinking one glass of wine a day for women and two glasses of wine for men will increase the risk of cancer.
Decreased sleep quality
Although alcohol can help you fall asleep, it interferes with sleep structure, especially rapid eye movement (REM) sleep, leading to a decrease in overall sleep quality. A 2020 study in Public Health Nutrition found that people who drink more are more likely to have problems such as shortened sleep time, snoring, and obstructive sleep apnea.
Reduced brain volume
A 2022 study in Nature Communications found that drinking one alcoholic drink a day is associated with a reduction in the volume of gray and white matter in the brain. The more alcohol you drink, the more obvious the loss of brain tissue, affecting cognitive function and memory.
Increased mood swings
Alcohol affects the balance of neurotransmitters in the brain. You may feel relaxed and confident when you first drink it, but after alcohol metabolism, negative emotions such as irritability, anxiety, and depression often occur, forming a vicious cycle that prompts people to continue drinking to relieve discomfort.
Impaired oral health
Alcohol has a diuretic effect, causing dehydration of the body and dry mouth, which in turn causes oral inflammation and reduced saliva secretion, increasing the risk of tooth decay and gum disease.
Risk of weight gain
Alcohol is high in calories (about 7 calories per gram) and has no nutritional value. Drinking not only increases extra calorie intake, but also affects sleep, indirectly leading to increased appetite and excessive calorie intake. A 2017 review in the European Journal of Clinical Nutrition found that insufficient sleep is associated with an additional daily intake of approximately 385 calories.
Weakened immune function
Alcohol damages the intestinal mucosa and immune cells, disrupts the balance of intestinal flora, leads to “leaky gut”, triggers systemic inflammation, reduces the body’s resistance, and increases the risk of infection.
Deterioration of intestinal health
A healthy intestine maintains emotional stability, hormone balance, and immune function. Alcohol damages the intestinal barrier, kills beneficial bacteria, and causes indigestion, skin problems, and decreased immunity.
Although alcohol has a social and short-term relaxing effect, its long-term harm to the body cannot be ignored. Finding other healthy ways to relieve stress and avoiding daily drinking is the key to maintaining physical and mental health. As one writer said: “True freedom is to choose a lifestyle that makes both body and mind peaceful.”
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