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Alcohol is undoubtedly an integral part of our society. According to a Gallup survey conducted in 2023[1], 62% of adults in the U.S. consume alcohol in some capacity. What’s interesting is that Americans aged 35 to 54 with college degrees and household incomes over $100k appear to be more inclined toward regular alcohol consumption.
As intriguing as it is, getting into the nitty-gritty of alcohol consumption and its role in society isn’t our goal today. Rather than analyze alcohol’s social significance, today, we’re concerned with its effects on both the body and the mind.
How much does regular alcohol consumption affect us, and are there ways to safely enjoy it? Let’s dive deeper into the consequences of enjoying an occasional drink or two and explore effective methods of alcohol damage control.
A vital part of cultural traditions, not just in the U.S. but around the globe, alcohol is a socially acceptable and legal mind-altering substance. Its wide availability and acceptance according to social norms reinforced its role in many people’s lives. But how does it affect the body and the mind, and what health concerns are associated with regular alcohol consumption?
The physical damage stemming from alcohol consumption depends on multiple factors. For instance, gender plays a major role, as women are more susceptible to alcohol damage.Naturally, females contain less bodily water than males. Since alcohol mostly resides in water, its concentration tends to be higher in women—even when they drink less.[2]
Alcohol consumption is not recommended for minors, people with serious medical conditions, or people who are pregnant.Many studies have confirmed that ingesting alcohol during pregnancy can result in fetal alcohol spectrum disorders and numerous adverse developmental effects on the child.[2]
Excessive consumption can also result in:
While physical consequences of alcohol abuse are usually the focus of the conversation, the mental and cognitive impairments that result from it are nowhere near marginal. Alcohol alters the communication pathways in the brain and affects not only brain functions but also brain structure.[6]
What’s more, the negative impact of alcohol on the brain is closely associated with the development of mental health issues. While alcohol abuse often stems from certain conditions as an unhealthy coping mechanism, alcohol consumption, in turn, can trigger or even worsen these problems.
Here’s how alcohol misuse affects the brain and mental well-being:
For some people, moderation isn’t a possibility. Whether you’ve acknowledged this or you suspect that you belong to this group, coming to terms with a problem is a sign of great strength. In this case, therapy, support groups, and programs can help you handle the situation accordingly.
On the other hand, if your relationship with alcohol is non-threatening, and you’d simply like to learn to enjoy it responsibly, there are tactics you can employ to navigate (and mitigate) the damage.
Drinking in moderation is the answer most people are seeking. Moderation isn’t a solution for people with certain medical conditions, those consuming medication that interacts with alcohol, recovered or active alcoholics, minors, and pregnant women. It is, however, the middle ground that can help many people establish a healthy relationship with alcohol.
Moderate drinking for women means no more than one drink a day. For men, the threshold is slightly higher, allowing them to consume up to two drinks daily.[9] Drinking moderately also means never drinking on an empty stomach or drinking right before bedtime, as alcohol can disrupt your sleep.
Another effective tactic is setting a limit for yourself. Not being able to stop, constantly thinking about having another drink, or letting your internal conversation about alcohol consume you could indicate an alcohol problem. In this case, don’t hesitate to seek support and openly discuss your issues. Statistics from 2022 showed that 28.9 million people struggle with AUD, and alcohol dependence is more common than many people would assume.[10]
If you’re looking to cut back on alcohol, you can:
Alcohol has a pronounced dehydrating effect, as it is a known diuretic, causing excessive urine production. Therefore, it is common for people to lose more fluid when consuming alcohol, which ultimately leads to dehydration. The effects of dehydration will be even stronger if you drink on an empty stomach or have chronic conditions such as kidney disease, diabetes, or cystic fibrosis.[11]
To avoid dehydration when consuming alcohol, you should: [11]
Another symptom of dehydration is electrolyte loss—especially potassium and sodium. Electrolytes play a key role in water regulation in the body, and low levels of potassium and sodium are one of the main causes of hangovers. This is precisely why electrolyte drinks and IV drips can relieve a hangover and are generally recommended to treat mild alcohol-induced dehydration.[12]
Excessive and regular alcohol consumption can lead to low blood vitamin levels and depletion of important nutrients in the body.[13] Aside from nasty hangovers, this process can lead to numerous unpleasant effects, health conditions, and even compromised immunity. Luckily, certain nutritional supplements may relieve hangover symptoms and protect the body against adverse alcohol effects.
Glutathione, otherwise known as the master antioxidant, plays a major role in natural detoxification processes. It has protective properties, shielding the body from free radicals and limiting inflammation.
Supplementing with this antioxidant powerhouse has been found to promote natural glutathione levels in the blood, enhancing its detoxifying function. Glutathione supports liver detoxification, which is one of the most important processes in alcohol damage control.[16]
What’s more, prolonged alcohol use leads to antipyrine metabolism, often leading to cirrhosis and alcoholic hepatitis. Supplementing with glutathione has been found to inhibit antipyrine metabolism, hence its promising effects in alcohol damage prevention.[14]
Magnesium is a pillar of optimal health, as an essential mineral that participates in over 300 chemical reactions in the body. Its numerous functions include protein synthesis, bone mineralization, muscle and nerve function, and blood pressure and sugar regulation.[14]
Magnesium levels are typically very low in alcoholics, which is precisely why it is one of the primary supplements in alcohol withdrawal therapy. It has been found to alleviate depression symptoms in patients and relieve other alcohol withdrawal symptoms.[15]
A magnesium deficiency can intensify the adverse effects of alcohol, especially in cases of chronic alcohol use. Supplementing with magnesium has also been found to aid in the prevention of numerous alcohol-related health issues.[17]
Finally, magnesium supplements can promote relaxation, better sleep, and anxiety relief—especially on hangover days.
Some may say that ignorance is bliss, but in the case of alcohol use, it is good to be armed with information. Nowadays, with alcohol being almost a social norm, especially during holiday seasons and celebrations, it can be easy to ignore its adverse effects.
Alcohol can be enjoyed in moderation—as long as you prioritize hydration, proper nutrition, and quality supplements that can limit alcohol’s damaging effects. Always be mindful of your relationship with alcohol, and don’t hesitate to look for help if it gets complicated or you’d like to cut back.
