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Say Cheers! to drinking By Victoria Shanta Retelny, R.D., L.D.N.
Alcohol's potentially positive effects on health and quality of life have been on the public health radar screen for decades, dating to 1979, when one of the first research papers was published on the topic.
While there are positive health effects documented with moderate alcohol intake, drinking too much clearly wipes away any potential benefits. Consider alcohol a double-edged sword with the shiny side holding the promise of improved health and the lackluster side leading to health risks. Experts contend that garnering the health benefits (or not) of alcohol depends on the amount consumed, drinking environment, age, and other unique characteristics of the drinker. Here are a few interesting areas of research on alcohol and health. The heart: One of the most publicized benefits of drinking alcohol is heart health; research has linked moderate drinking to a 25 to 40 percent reduction in risk of coronary heart disease. What is it about alcohol that makes it heart healthy? "The ethanol in any alcoholic beverage — beer, wine and liquor — imparts benefits to counter atherosclerosis or hardening of the arteries," explains Andrea N. Giancoli, M.P.H., R.D., a spokeswoman for the American Dietetic Association. "Alcohol is one of the only dietary practices that increases the 'good' high-density lipoprotein (HDL) cholesterol and lowers the 'bad' low-density lipoprotein (LDL) cholesterol, as well as lowers the risk of blood clots." Research in the British Medical Journal showed convincing evidence that one to two alcoholic drinks per day increased HDL cholesterol by as much as 15 to 20 percent. This, in turn, reduced narrowing of the arteries caused by plaque and decreased the propensity for blood clotting, a common cause of heart attacks. It didn't take long to see positive results; this study showed that within two weeks of regular, moderate imbibing the HDL cholesterol was affected for the better. In addition, the cardio-protective benefit was found to compound with regular exercise. People who worked out for 30 to 60 minutes four to five times a week experienced even greater increases in HDL cholesterol when combined with moderate alcoholic intake.
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Diabetes defense: While you do not want to drink alcohol solely to manage blood sugar levels, it may be another added benefit of moderate consumption. According to Giancoli, "Drinking alcohol in moderation also has been found to improve insulin sensitivity, which controls blood sugar levels and staves off Type 2 diabetes, a risk factor for heart disease and premature death." Research in the Journal of the American Medical Association published in 2002 examined whether daily consumption of none to moderate amounts of alcohol (0, 15, or 30 grams/day) influenced fasting insulin, glucose concentrations and insulin sensitivity in 51 nondiabetic postmenopausal women. After eight weeks, the greatest impact was observed in the group that drank 30 grams of alcohol (about two drinks) a day; fasting insulin levels decreased and insulin sensitivity improved as a result of regular, moderate alcohol consumption compared with those who didn't drink at all. Longevity: According to the 2010 Dietary Guidelines for Americans, people who have one to two drinks a day live longer due to lower rates of all-cause mortality found among moderate drinkers. The lowest incidence of deaths due to diseases like heart disease and Type 2 diabetes occurs in moderate alcohol drinkers. In a literature review published in 2008 in the Journal of the American Dietetic Association, moderate drinking was found to consistently reduce mortality rates and disease risk among middle-aged (45-65 years) and older adults. Cancer: No cause for celebrating alcohol. On the other side of the coin, studies show that even one drink a day can pose an increased risk for certain cancers, such as breast cancer. Experts caution women with a family history of breast cancer to monitor alcohol intake and abstain, if possible. And in a new meta-analysis published September 2011 in the Annals of Oncology, researchers identified a 21 percent increase in colorectal cancer risk associated with moderate alcohol consumption. The American Heart Association's Diet and Lifestyle Recommendations, published in 2006, specifically suggests moderation for people who drink, with cautionary advice against taking up drinking just for the sake of health. The AHA guidelines, as well as the 2010 Dietary Guidelines for Americans, recommend no more than one drink a day for women and two drinks a day for men due to men's larger size. Experts recommend that you drink alcohol with meals because food slows down the absorption rate of alcohol in your blood stream and eating will enable you to savor your drinks with food more mindfully. What's a drink? Apparently, Americans aren't in touch with what's in a drink. A 2000 national survey found that the majority of adults (54 percent) couldn't identify a standard serving of alcohol for distilled spirits, wine and beer. Here are the facts to set you straight: One standard alcohol serving equals: 12-ounce beer 150 calories 5 ounces wine 100 calories 1.5 ounces 80-proof distilled spirits 100 calories Source: USDA
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