How Alcohol Affects the Body
When people drink , the body immediately redirects its attention to flushing it out because it has no way to store it and has no use for it. Unlike complex carbohydrates, proteins, and healthy fats, there is no nutritional value to alcoholic beverages. Alcohol is just empty calories.
While many people understand the effects of alcohol on the liver, there are many other ways in which alcohol negatively impacts the body. Here are some of the ways alcohol can affect your health and well-being.
The Negative Effects of Alcohol on the Body
An important part of this discussion is the difference between moderation and overconsumption. The Centers for Disease Control (CDC) as one drink per day for women, and two per day for men.
This is strictly defined as being per day — it is not meant to be an accumulatory guide, in that if you don’t drink for 3 days, you can have four drinks on the fourth day. Anything above the one drink per day (two for men) guideline is considered overconsumption.
The negative effects of alcohol on the body are well-documented and include an increased risk of:
- Liver disease
- Heart disease, including high cholesterol
- Hypertension
- Multiple forms of cancer
- Depression and anxiety
The effects of alcohol on the body largely fall on the liver — it bears the brunt of the negative sides of imbibing — because it removes the alcohol in the blood (oxidation) and then breaks it down into water and carbon dioxide.
Throws off Gut Health
Another negative effect occurs in the gut and the microbiome. The does not need the excess ethanol and it throws off the balance needed to properly metabolize food.
What’s worse: when people drink, they’re literally damaging their digestive system. “Alcohol actually interferes with digestion and damages the cell lining of the stomach and intestines,” says Dr. Jill E Thompson, MD, Medical Director at . “From this, we are unable to properly absorb the nutrients from the other foods we eat which alters our transport, storage, and excretion.”
Exacerbates Sleep Apnea
Alcohol plays a role in sleep apnea. of 21 “epidemiological studies assessing the relation between alcohol consumption and sleep apnea” conducted over a period of 30 years found that “alcohol consumption is associated with a higher risk of sleep apnea.”
One of the effects of alcohol on the body is that it relaxes muscles — including the tongue, which can obstruct the airway. Although the body will metabolize the alcohol out of the body throughout the course of the night (thus diminishing the effects), the negative impact on sleep apnea can occur before the alcohol is gone.
Disrupts Blood Cells
Overconsumption of alcohol because it damages bone marrow. This disruption affects white and red blood cells, as well as platelet production. In fact, early evidence of anemia can be found in the cells that , whether in number, in shape, or in size.
Disrupts Endocrine Function
Heavy consumption of alcohol has a major impact on the endocrine system. Researchers wrote in a that their analysis showed that “chronic consumption of a large amount of alcohol disrupts the communication between nervous, endocrine and immune systems and causes hormonal disturbances that lead to profound and serious consequences at physiological and behavioral levels.”
Furthermore, they expressed concern at the depth to which these hormonal disturbances could affect so many aspects of overall health and well-being, saying that “these alcohol-induced hormonal dysregulations affect the entire body and can result in various disorders such as stress abnormalities, reproductive deficits, body growth defect, thyroid problems, immune dysfunction, cancers, bone disease and psychological and behavioral disorders.”
One of the primary concerns researchers reviewed for this paper included the (hypothalamic-pituitary-adrenal axis). Researchers discovered back that plasma cortisol levels increase in healthy subjects with alcohol intakes of 100 mg/100 ml. In a , researchers concluded that “the inhibitory control of the HPA axis was impaired” under heavy alcohol consumption.
Disrupts Metabolic Pathways
Alcohol disrupts metabolic pathways for the metabolism of sugar and fats. of 12 healthy males with moderate drinking habits found that there were metabolic consequences to just one single binge drinking event.
Affects Brain Health
Given that alcohol is a drug, we know that it affects the brain. While the short-term effects are more obvious (slowed response time, impaired judgment, slurred speech, poor memory, etc), the long-term effects of alcohol on the brain are often overlooked.
In the long-term, chronic, heavy alcohol use can lead to , , (the part of the brain that handles memory and processing), and . It’s easy to say that these concerns are a result of years of accumulated damage, but even light drinking .
Increases Cancer Risk
The that alcohol is a “definite” factor in determining an individual’s cancer risk. The ASCO estimates that about 5% of cancer deaths each year can be attributed to alcohol use.
The types of cancer with alcohol use are oral (mouth, tongue, throat), pharynx, larynx, oesophagus, liver, colon, rectum, pancreas, lung and, in women, breast cancer.
Holiday Heart
“Holiday heart” is a term used to describe the practice of drinking more alcohol (usually somewhat excessively) over the holidays which in some cases results in atrial fibrillation (a-fib), an irregular, and often rapid heart rate. Of course, drinking in excess or binge drinking can happen at many other times besides holidays, and with the same result -irregular heartbeat which can lead to serious health complications.
Malnutrition
Those who over consume alcohol on a frequent basis are fighting more than one battle in getting proper nutrition. First of all, alcohol may inhibit some nutrients from being absorbed. But second, excess alcohol use makes people less likely to eat healthy foods, or prepare balanced meals. Fat-soluble vitamins (like A, D, E and K) require dietary fat for absorption and deficiencies can occur if consuming too little fat or simply not enough food.
Sometimes, alcoholics substitute alcohol for food, and forget or don’t care about missing meals. Often, they don’t recognize hunger anymore. However, chronically skipping meals often leads to multiple nutrient deficiencies.
What Vitamins are Depleted by Alcohol?
Alcohol depletes the body of important and minerals, a negative effect that is rarely mentioned. In some cases, alcohol actually prevents the body from absorbing necessary vitamins and minerals. This is a direct result of an imbalanced microbiome.
It’s important to keep in mind that malabsorption of nutrients is a result of overconsumption, not moderate consumption. Here are the vitamins and minerals most commonly depleted by alcohol.
Vitamin A
for multiple functions in the body, including vision, immune, reproductive, and major organ support. People with vitamin A deficiency often experience trouble with their vision.
Though a vitamin A deficiency is rare in the United States, excess alcohol consumption can be a contributing factor. , “alcohol consumption has been associated with declines in hepatic levels of retinol (vitamin A), as well as retinyl ester and retinoic acid; collectively referred to as retinoids.”
B Vitamins
There are multiple B vitamins — eight, in fact. While some are discussed more often than others (or are referred to by different names), each B vitamin has , such as “a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body.”
Most practitioners are aware that alcohol can actually of B1 (thiamin) and B12, which can have a whole host of negative effects. Thiamine and B12 are commonly prescribed in the acute care setting for those who are suffering or recovering from alcohol overuse.
Vitamin C
plays an important role in multiple functions in the body, including production and wound healing, immune support, and assists in iron absorption, in addition to helping protect cells from free radicals.
“chronic exposure to alcohol interferes with the pancreas’ ability to absorb vitamin C,” which can lead to further complications (some quite serious) as time goes on.
Vitamin D
is crucial in the human body for many different essential functions, such as , muscle, and , as well as supporting the nervous system. One of the most critical ways in which this nutrient contributes to bone health is that it’s necessary for the body to . Vitamin D is just as important for healthy bones as calcium — but you can’t have one without the other and expect the same result.
“excessive consumption of alcohol can significantly lower the levels of inactive vitamin D, active vitamin D, and antimicrobial peptide cathelicidin/LL-37 among subjects with [alcohol use disorder], especially in minority populations.”
Folate/Folic Acid (B9)
Folate is a type of B vitamin (B9) though it’s typically referred to as folate (naturally occurring in food), or (in fortified foods and supplements). This vitamin is important for cell division, and for the formation of DNA and other genetic materials.
Alcohol prevents the body from absorbing folic acid and folate, which can lead to deficiency, and a whole host of complications.
Zinc
Zinc is most often associated with immune support, but it also plays an important role in the creation of genetic material, and in growth and development of fetuses, infants, and children.
Because zinc is water soluble, alcohol acts as a diuretic and depletes the body of this important nutrient. that a zinc deficiency is affiliated with alcohol-related liver complications.
Magnesium
is a critical component in the human body, playing a vital role in over 300 biochemical processes including muscle movement, brain function, bone integrity, immune response, and insulin regulation. that heavy drinkers and those dependent upon alcohol have lower magnesium levels. Because magnesium is water soluble, researchers believe that alcohol acts as a magnesium diuretic.
One of the most incredible things magnesium does is . While calcium is required for muscles to constrict, magnesium is required for muscles to relax. Having these minerals balance each other out is critical for a regular heartbeat. Alcohol can cause irregular heartbeat and can increase the risk of developing atrial fibrillation.
Omega-3 Fatty Acids
Omega-3 fatty acids are classified as “essential” because the human body cannot make them. In order to get these essential nutrients, one must eat foods that contain them (fish, leafy vegetables, nuts, flaxseed, plant oils) or take a supplement.
Omega-3s are particularly important for heart health, as well as . Inflammation reduction is critical for heavy drinkers because alcohol can create inflammation in the body. found that omega-3s even helped protect the body against alcohol-related neurodamage.
Is Alcohol Worth the Risk?
Some people may enjoy a glass of wine, a beer, or a cocktail at the end of a long day. A good majority of people can stop there, but not everyone can, and that’s where the risk escalates quickly.
If you ask Dr. Urvish Patel, MD, MBBS, MPH, a Neurology research associate in New York and medical advisor for , “There is no level of consuming alcohol that could be considered to be safe, as even the minimum consumption of alcohol leads to chronic health changes.”
The decision of whether to drink alcohol, when to drink or how much to drink is obviously a very personal one based on many factors. Drinking alcohol is an accepted part of our culture, but it’s not without its own health risks. It’s very important to be aware of the latest medical science and facts about alcohol’s effects on health — both short-term and long-term — in order to make informed and educated health decisions about its use.
If you have questions or concerns about alcohol consumption, be sure to talk to your healthcare practitioner.
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