There are plenty of beliefs surrounding alcohol consumption, especially concerning drinking in moderation. In this blog, we will look at some common alcohol consumption myths and facts…
What is Moderate Alcohol Consumption?
There is no firm definition of what constitutes ‘moderate alcohol consumption’, but one common approach is to use the UK Chief Medical Officers’ Low-Risk Drinking Guidelines.
These say that you should:
- Drink no more than 14 units of alcohol per week
- Spread your drinking evenly over three or more days
- Include regular alcohol-free days
The number of units in an alcoholic drink can vary depending on the type and strength of the drink and the size of the serving. In general, though, one unit is roughly equivalent to half a pint of regular-strength beer, a small (175ml) glass of wine or a standard measure (25ml) of spirits.
It’s also worth noting that while this is considered low-risk drinking, it is not risk-free and even moderate drinking can be harmful.
Myth 1: Moderate Drinking is Good for Your Heart
The Myth: Drinking small amounts of alcohol improves heart health.
The Truth: Recent research suggests there is no safe level of alcohol when it comes to heart disease risks.
Some previous studies have found a link between low to moderate alcohol consumption and a decreased risk of heart disease. However, studies designed to reduce bias have shown either no link or a harmful association between moderate drinking and heart disease.
Studies suggesting heart benefits often fail to account for lifestyle factors such as diet and exercise among moderate drinkers. A professor of epidemiology also explained that many people who don’t drink are abstaining due to serious health problems, which could include cardiovascular issues.
Takeaway: If you want to improve your heart health, you should focus on lifestyle factors like a balanced diet and exercise for genuine cardiovascular benefits.
Myth 2: Red Wine is Healthier Than Other Alcohol
The Myth: Red wine’s antioxidants make it a ‘healthy’ alcoholic choice.
The Truth: While red wine contains resveratrol, the quantities are too small to offer substantial health benefits.
As with moderate drinking in general, studies suggesting a link between drinking red wine and health benefits have been observational and have often ignored other lifestyle factors. Red wine does contain a chemical called resveratrol that is claimed to have health-boosting effects, but only in small quantities. Clinical trials have also shown that resveratrol does not have a substantial influence on health status and mortality risk.
The truth is that drinking any alcohol, including red wine, increases the risks of many health conditions, including liver disease, cardiovascular disease and several types of cancer, as well as the risk of addiction.
Takeaway: Antioxidants are better obtained through healthy dietary options such as fruits, vegetables and nuts.
Myth 3: Drinking Moderately Won’t Lead to Addiction
The Myth: People who drink moderately are not at risk of dependency.
The Truth: Alcohol tolerance can build over time, leading to increased consumption and gradual dependency.
Drinking regularly can lead to an increased tolerance, meaning you need to drink more for the same effects. Regular drinking can be a slippery slope, and many people with alcohol use disorders did not start off as heavy or problem drinkers. It’s also worth bearing in mind that even moderate drinkers may exhibit psychological reliance on alcohol to relax, socialise or respond to other triggers.
Takeaway: Monitor patterns of drinking and recognise early warning signs, such as cravings, increased consumption and drinking to cope with stress.
Myth 4: Alcohol Improves Sleep Quality
The Myth: A drink before bed helps you sleep better.
The Truth: Alcohol actually disrupts REM sleep, causing fragmented rest and increased fatigue.
Alcohol may initially help you to fall asleep faster, but it often leads to poor sleep quality and night-time awakenings. According to The Sleep Foundation, even moderate drinking levels of two drinks or less can decrease sleep quality by an average of 24%. Heavier drinking has an even more pronounced effect.
Takeaway: Try other techniques such as getting regular exercise, cutting down on caffeine in the evening and adopting sleep hygiene habits like reduced screen time and consistent bedtime routines to promote better sleep.
Myth 5: Alcohol is Harmless in Small Amounts
The Myth: Drinking a small amount daily poses no health risks.
The Truth: Regular drinking, even within ‘moderate’ limits, increases the risk of many different health conditions.
The Chief Medical Officers’ guidelines are for lower-risk drinking, but there are no claims that they represent ‘no-risk’ or ‘safe’ drinking levels. It is true that the more you drink, the higher your risks become, but even moderate drinking can increase the risks of physical and mental health conditions including, but not limited to:
- Liver disease
- Certain types of cancer, including cancers of the breast, mouth, and throat
- Mental health issues such as anxiety and depression
Even low levels of alcohol use (less than one drink per day) have been found to raise the risk of certain cancers. The body can also develop a tolerance to alcohol, making it more likely that you will start to drink larger amounts over time.
Takeaway: Recognise that zero alcohol consumption is the safest option for long-term health.
When Does Moderate Drinking Become a Problem?
Many people with alcohol issues find that drinking problems ‘creep up’ on them, with alcohol use gradually increasing over time. Some signs that drinking may be starting to become an issue could include:
- Increasing the amount or frequency of drinking
- Drinking to cope with stress or emotions
- Feeling guilty about drinking habits
- Difficulty cutting back despite trying
- Drinking alone or in secrecy
It is important to seek help if any of these signs resonate, as drinking can easily start to spiral out of control. Taking control of your drinking will also minimise many of the potential risks.
The Truth About Moderate Drinking
Many of the myths about moderate drinking can lead to a sense of complacency, encouraging risky habits and increasing the risks of damage to physical and mental health. Regular drinking, even on a ‘moderate’ level, can also lead to increasing levels of alcohol consumption, dependency and addiction.
Alcohol addiction is a serious and complex condition that is difficult to deal with alone. It can be successfully treated, however, and professional treatment services available at Asana Lodge include supervised detox, counselling and therapy to address the psychological aspects of addiction and aftercare support to ensure long-term recovery.
If you’re worried about your own drinking or that of a loved one, contact Asana Lodge today for expert advice, assessments and treatment programmes tailored to your needs.
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