“What Happens to Your Body When You Drink Alcohol? What Happens When You Quit?”

Moderate drinking may help your health, but heavy boozing only hurts it. Here's how alcohol affects your body and your health. Alcohol is one of the few socially acceptable drugs that people consume regularly. When it comes to the effects of alcohol on the body, it's not all bad, but it's also not all good. Read on for the nutrition of alcohol and what alcohol does to your body, in moderation and in excess.

ALCOHOL NUTRITION: The calories in alcoholic beverages can vary based on their percentage of alcohol (and added ingredients). Higher-alcohol drinks generally have smaller serving sizes. Here are the usual calories in several common alcoholic beverages:

• Sparkling Wine (Champagne, prosecco): 5 oz., 125 calories
• White Wine: 5 oz., 125 calories
• Red Wine: 5 oz., 130 calories
• Light Beers (pilsner, helles, lager): 12 oz., 100 calories
• Medium Beers (IPA, APA): 12 oz., 190 calories
• Heavy Beers (IIPA, stout): 12 oz., 220 calories
• Malt Liquor: 12 oz., 210 calories
• Liqueurs: 1.5 oz. (1 shot), 170 calories (can vary with additional ingredients like sugar and cream)
• Distilled Liquors (rum, vodka, gin, whiskey): 1.5 oz. (1 shot), 100 calories

DEHYDRATION: Dehydration is more than just a parched feeling—it can contribute to neurological, urological, circulatory and gastrointestinal disorders over time. When you drink alcohol, it suppresses the hormone in your body that helps your body stay hydrated, called the antidiuretic hormone. Alcohol itself is also a diuretic, which means it draws water out of your body. When you get dehydrated from alcohol consumption, it can also lead to electrolyte imbalances. The seriousness of electrolyte imbalances depends on the severity of your dehydration. For example, sometimes rehydrating with a drink with electrolytes, like coconut water or a sports drink, can do the trick. Other times, these imbalances can be serious and require medical treatment. One way to limit the dehydrating effects of alcohol is to alternate a glass of water between alcoholic drinks. A study published in the Journal of the International Society of Sports Nutrition found that those who drank beer and water after exercising were just as hydrated as those who drank only water.

BREAST CANCER: As little as one alcoholic drink per day can raise your risk of breast cancer. Drinking alcohol can raise estrogen levels. Increased estrogen in the body is a known risk factor for breast cancer and can even result from low levels of alcohol consumption. When your body breaks down alcohol, it creates byproducts which may be carcinogenic. The more you drink, the harder it becomes for your body to clear them out. Women are particularly vulnerable to carcinogens from puberty through their first pregnancy, so the timing of alcohol consumption plays a role as well. On the bright side, eating a balanced, nutritious diet can be protective against these alcohol byproducts. For example, women who did not consume the recommended daily amount of folate (400 mcg) regularly were at a heightened risk compared to those who did.

GUT HEALTH: Drinking alcohol can influence the composition and metabolic function of your GI tract. Alcohol causes our stomach cells to produce excess amounts of gastric acid. This can cause stomach irritability and nausea. Ongoing overconsumption of alcohol has been shown to cause oxidative stress that promotes the development of alcoholic liver disease, along with other conditions. Probiotics have been shown to help repair the GI damage, once drinking stops.

PANCREATIC HEALTH: Alcohol is the second most common cause of acute pancreatitis, with risk increasing substantially when someone has more than five drinks a day. Luckily, there has been no association found between moderate wine or beer consumption (one to two drinks daily) and pancreatitis. There are a few reasons why too much alcohol doesn't agree with your pancreas. Ethanol from alcohol promotes the initial pancreatic injury by inflaming and plugging the cells around the pancreas. Continuing to consume excessive amounts of alcohol inhibits the body's ability to repair the damaged cells. Diets high in nutrients such as thiamine, folate, fiber and vitamin D have been shown to be protective against pancreatic damage.

LIVER HEALTH: The liver is the first organ many people think of when talking about alcohol. It is well-established that excessive drinking can lead to fat accumulation in your liver and, ultimately, cirrhosis. Fortunately, early stages of liver disease are reversible, but cirrhosis is not. Body fat is highly influenced by alcohol and can have a profound impact on your liver health as well. In a healthy body, fat tissue is necessary and important for longevity. However, over time, excessive alcohol consumption breaks down fat cells and sends them to the liver, where they can accumulate and lead to chronic liver disease. Obesity has been found to exacerbate this effect. Regular exercise has been found to reduce fat accumulation in the liver, and it improves body composition in general, which provides additional protection from liver disease.

BRAIN HEALTH: A 2018 study in the BMJ found that, after 23 years of follow-up, the lowest incidence of dementia was found in adults who drank between one and fourteen drinks each week (two or fewer drinks per day). Surprisingly, they found that abstainers had the highest rates of dementia; and, unsurprisingly, heavy consumption greatly increased the risk. Moderate alcohol consumption prevents gaps from forming when brain cells naturally die; however, science is still unsure of the mechanisms for this. Additionally, a study in Molecular Psychiatry found that heavy drinkers, specifically men, had significantly more behavioral and social problems than moderate drinkers or abstainers. One nightly glass of wine or beer may be the sweet spot for staying mentally sharp.

HEART HEALTH: Moderate alcohol consumption boosts the good HDL cholesterol in our blood, which promotes clean arteries while also reducing inflammation (moderate is defined as one drink per day for women, and two for men). Better yet, low amounts of alcohol can also improve blood flow and blood pressure. This reduces your risk of heart attacks, strokes, heart failure and artery disease. On the other hand, heavy drinking (five or more drinks daily) sabotages these benefits and actually increases blood pressure, which can be an additional risk for heart disease.

BONE HEALTH: Booze may boost your bone health as well, when consumed in moderation. The same increases in sex hormones (estrogen and testosterone) that can be a risk factor for reproductive cancers can increase bone density. Wine and beer may be more beneficial than spirits due to their antioxidant content. However, chronically consuming high levels of alcohol can damage your bones and deplete your body of minerals essential for bone health. In studies with rats, vitamin E has been found to improve the negative bone health outcomes associated with alcohol; however, more research is needed to form a conclusion.

BOTTOM LINE: Alcohol is widely available and consumed, someway or somehow, in many cultures. The research is promising about the health benefits of consuming moderate amounts of alcohol. However, that is not to say you should pick up the habit if you don't already drink. What is well-established is that abuse of alcohol is incredibly damaging to numerous organs in your body. Alcohol can have a place in a healthy diet when consumed responsibly and in moderation. Cheers to that!

 

Jessica Ball, M.S., R.D., Eating Well, Updated December 11, 2019

“What Happens to Your Body When You Quit Drinking?”

The scoop on why you'll lose weight, get better sleep and feel better overall.

Whatever your alcohol intake-whether you only indulge in a single celebratory Friday-night drink or pour yourself an Olivia Pope-size glass of wine every single night-there are a bevy of benefits to going booze-free. You already know many of them: weight loss, better sleep and a happier, healthier mood. But what, exactly, happens inside your body that makes not drinking so great?

"Alcohol is a toxin," Sal Raichbach, Psy.D., LCSW, chief of clinical compliance at Ambrosia Treatment Center points out. "As it enters the bloodstream, it impacts every organ system and takes a toll on the normal processes of the human body. So, if you stop drinking, then your body doesn't have to go through that recovery process the next day." Here's what happens to your body when you stop drinking—on the outside and inside.

YOU'LL LOSE WEIGHT: If you've ever gone even a week without your favorite cocktail, you've likely noticed your clothing fits a little more loosely. (Hello, skinny jeans!) That's because when you cut out alcohol's empty calories, your body can focus on burning the other calories you consume. "Alcohol contains empty calories, which don't offer nutrients," Raichbach explains. Those empty calories aren't as satisfying as energy from whole foods with nutrients like protein and fiber and fat, so you're likely adding alcohol's calories on top of your nutritional needs. If you eat an adequate amount to maintain your weight, any excess calories will be stored as fat. It's true that most drinks only pack 100 to 200 calories per serving, but that adds up, says David Greuner, M.D., surgical director at NYC Surgical Associates. "Though no longer considered an exact measure, 3,500 calories translates to approximately one pound of weight," he says. So: "By simply eliminating nightly cocktails or weekend binges, you can potentially shed a couple of pounds by month's end."

YOU'LL SLEEP BETTER: Even drinking once or twice a week can wreak havoc on your sleep schedule, Raichbach says. "People who quit drinking often notice that their weekends are more productive and restful because their sleep is restorative," he describes. That may seem counterintuitive-especially for people who struggle to fall asleep at night. "Even though alcohol makes you sleepy, it's not a useful sleep aid," Raichbach explains. "Moderate alcohol consumption diminishes your quality of sleep by reducing the production of melatonin, a hormone that tells our bodies when to sleep and when to wake up. It also increases another chemical that affects sleep regulation, adenosine." What's more, Greuner adds, consuming alcohol forces your brain to work in alpha waves, which is a meditative or resting wave state we typically experience when we're awake. With these hormones, chemicals and brain waves out of whack, you'll find yourself waking up in the middle of the night-or needing to nap at work. And restorative REM sleep can be elusive. Cutting out alcohol can help you sleep soundly through the night.

YOU'LL GET SICK LESS: Prone to head colds? Your nightly glass-or three-of wine could be to blame, says Greuner. While light to moderate drinking shouldn't increase your susceptibility, "even a single episode of binge drinking can lead to exertion on the immune system and cause inflammation-a common cause of many ailments." When you refrain from drinking to excess, you'll reduce and reverse inflammation. And because of that "over time, your immune system will be strengthened," Greuner explains.

YOU'LL IMPROVE YOUR DIGESTION: The liver is responsible for cleansing the body of toxins-including alcohol. When you take alcohol out of the equation, "the liver doesn't have to deal with metabolizing ethanol and can focus on being the body's filter for other toxins that we naturally encounter," Raichbach says. Drinking too much can also cause fatty liver disease, inflammation of the liver and, over time, cirrhosis and liver failure. Be sure to talk to your doctor if you're taking any medications. Some medicines interact with alcohol and can increase the risk of liver damage from drinking. Plus, our digestive system deals with alcohol differently than other toxins. Alcohol, particularly fermented beverages like beer and wine, can cause stomach cells to overproduce gastric acid, which can irritate the stomach. Excessive alcohol intake can damage the lining of the GI tract as well. "As soon as alcohol enters the body and travels into the esophagus," says Raichbach, "it's already doing damage to cells that digest our food. Studies show that it continues to affect the digestive system as it enters the stomach, where it can negatively affect the lining of the stomach and cause ulcers in the gastrointestinal tract." While you likely wouldn't see these effects with moderate alcohol consumption, stopping drinking eliminates this risk entirely.

YOU'LL STAY MORE HYDRATED: "Alcohol is a diuretic, meaning that it increases the rate at which you expel water from your body as urine," explains Raichbach. The need to go or not go to the bathroom begins in your brain, as your pituitary gland releases antidiuretic hormone (ADH) that tells your kidneys it's time to retain water. Drinking even small amounts of alcohol can have a temporary diuretic effect. "Alcohol causes ADH levels to drop, and as a result, the kidneys produce more urine and retain less water," Raichbach says. "When you stop drinking alcohol, you restore ADH levels to their natural state, and your kidneys expel the appropriate amount of water." By retaining water and staying hydrated, your whole body will feel better. “Our bodies are entirely dependent on water," he says. "Every cell in our body uses water in one way or another. It's essential for circulation, maintaining body temperature, and helps to get rid of waste. Without proper hydration, the heart must work harder to pump the same amount of blood, and your kidneys will eventually start to fail."

YOUR SKIN WILL LOOK BETTER: Another plus to rehydrating your body is that your appearance may improve. "Though moderate drinking may not present a large number of immediate life-threatening concerns, it can quickly take a noticeable toll on your appearance-even after one night of overindulging," warns Greuner. "Less water in the body leads to some immediate and visible effects, including dry and more wrinkled skin, red cheeks, eczema and blood-shot eyes." But take a night-or a month-off from drinking, and you'll likely be happier with what you see in the mirror. "With the avoidance of alcohol and proper hydration, your skin should soon return to its normal healthy state," he says.

YOU'LL FEEL LESS ANXIOUS: You likely already know that alcohol is a depressant. As such, alcohol "directly affects the brain and neural networks, impacting almost every one of the brain's processes," Raichbach says. "A healthy brain that isn't impaired by alcohol maintains a balance of neurotransmitters like GABA and dopamine." On the other hand, he says, "Alcohol throws off the levels of neurotransmitters that regulate emotions and behavior, and control cognitive abilities." When you drink, your GABA and dopamine levels deplete, and you may feel tired, anxious and depressed when the intoxicating effects of alcohol wear off, Raichbach says. But taking a break from alcohol allows your brain to restore the balance of feel-good hormones.

BOTTOM LINE: The recommendations around drinking caution not to start if you don't already drink, but say that in moderation—one glass per day for women and two for men—alcohol can be part of a healthy diet and lifestyle. Besides the above-mentioned benefits of going sober, as little as one drink a day has been linked with an increased risk of breast cancer. Plus, certain populations—including pregnant women, people under 21 and people with certain medical conditions—shouldn’t drink at all. Whether you're considering cutting back, doing a 30-day dry month or giving up alcohol entirely, you'll likely reap some benefits—but drinking in moderation can be OK too.

Jillian Kramer, Eating Well, Updated November 25, 2020

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