Many people believe moderate drinking is safe and can do no harm to their health. In the past, studies have even linked moderate alcohol consumption with a lower risk of dying from heart disease and diabetes. But over time, experts have associated drinking alcohol with health risks, regardless of the amount. Let’s understand the dangers of consuming alcohol. Also, read to find out how you can sober up.
Alcohol And Chronic Disease Risk
In 2023, the World Health Organization (WHO) released a statement saying that there is no safe amount of alcohol that does not affect health. Decades ago, the International Agency for Research on Cancer (IARC) classified alcohol as a Group 1 carcinogen that can cause at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer, the global health body reports.
Also Read: Addicted To Alcohol: Expert Lists Causes And Symptoms Of Alcohol Addiction
Alcohol consumption has also been linked to an increased risk of Cardiovascular Diseases (CVDs). In fact, a study published in the Journal Current Atherosclerosis Reports describes it as a modifiable risk factor for CVD, saying that drinking more than 60 g/day of alcohol in men and more than 40 g/day in women can contribute to mortality and the burden of CVDs.
Additionally, excessive alcohol intake is a leading risk factor for all strokes, ischemic stroke, and Intracerebral Haemorrhage (ICH), according to a study published in the Journal of Neurology.
Researchers found that both heavy drinking and moderate drinking were associated with an increased risk of stroke, with no link for low intake. Interestingly, the effect of low intake varied by region. Wine consumption seemed to be protective against stroke, but only for ischemic stroke, not hemorrhagic stroke.
Other long-term health risks include:
- Liver damage and liver disease risk
- Weakened immune system
- Learning and memory problems
- Mental health problems, including depression and anxiety
- Social problems, including family problems, job-related problems, and unemployment
- Alcohol use disorders, or alcohol dependence
How To Cut Back On Alcohol Consumption?
Choosing to cut back on alcohol consumption can become the best thing you can do for your health and for various reasons. You may be doing a great favour to your liver, your heart, and your overall health. Slowly cutting back on alcohol intake and also making other lifestyle modifications can also reduce cancer risk and help you live a longer and healthier life. If you’re motivated and want to cut down on your alcohol intake, here’s what Dr Gautami Nagabhirava, MD Psychiatry, Senior Neuropsychiatrist, Kamineni Hospitals, Hyderabad, advises you to do:
- Start by recognising the importance and need for a change.
- Accept the impact of drinking on your life.
- Set clear and achievable goals, such as reducing consumption or quitting entirely.
- Reach out to friends, family, or support groups for encouragement and accountability.
- Plan a strategy to manage triggers and cravings and find healthy alternatives.
- Surround yourself with positive people, and seek professional guidance if needed.
- Learn healthier ways to manage stress, emotions, and difficult situations.
- Include exercise, balanced nutrition, and sufficient sleep in your daily routine.
- Identify situations, places, or people that trigger your drinking and try to avoid them.
- Replace drinking with enjoyable and fulfilling activities.
- Keep track of your achievements and setbacks to stay motivated, and adjust your plan as needed.
Conclusion
For someone who drinks alcohol, regardless of the amount, the risk of health problems is higher than for those who do not consume it. While alcohol alone does not determine a person’s risk of chronic diseases, it surely contributes to them. It is important to recognise these dangers, identify how they can affect you, and take proactive steps to manage the habit. You can also seek professional help if needed. Ensure that you have supportive people around you, and do not shy away from reaching out to them.