Chances are you’ve heard that a glass of wine here and there is good for your health, yet you likely also know that heavy drinking can be bad for the mind and body. Where does the balance fall when it comes to alcohol, and is it good or bad for you overall?
Keep reading to find out more, including how many drinks per day might be considered alcoholic behavior and whether any level of drinking is good for your mind and body.
Alcohol and Life Expectancy by the Research
Numerous studies over the years have looked at whether various levels of alcohol consumption positively or negatively impact life expectancy.
In one study, individuals who drank a small amount of alcohol daily (between 5 and 10 grams) were more likely to reach 90 years of age than those who used to drink but quit. The association between longevity and alcohol consumption was most prevalent in women who drank a small amount of wine regularly. However, when women drank higher amounts of liquor, the impact was reversed.
Another study indicated that almost half of regular drinkers experienced a shortened lifespan, losing around 6.9 years. Research results for this study did recognize the fact that many drinkers were smokers, too, and that this, paired with modest drinking, reduced average lifespan by 2 years (10.3 years for moderate drinkers who also smoked) on average compared to non-drinkers.
Yet another study of individuals over the age of 55 found that people who regularly consumed 1 to 14 drinks per week did not have a statistically different mortality rate from people who didn’t drink at all. The study did find potential reductions in the mortality rate of subgroups of low-volume drinkers, but these were correlated to smoking status and certain socioeconomic demographics, so researchers couldn’t confidently draw conclusions about the impact of drinking.
One review of 107 studies found evidence that heavier drinking negatively impacts longevity. Heavy drinking was defined as more than 24 grams of ethanol (the equivalent of two Canadian standard drinks) daily for women and more than 44 grams of ethanol daily for men. This level of drinking significantly impacted mortality of all types.
Finally, another study that looked at alcohol consumption and the chance that someone might reach the age of 90 found longevity decreased as consumption increased. Around 18.9% of individuals in this study who reported never drinking or only drinking a few times a year reached the age of 90. Among people who reported more frequent alcohol consumption, only 11.8% reached 90 years of age.
While data is inconclusive regarding the impact of alcohol on lifespan for minimal drinkers — those who only drink a little bit on some occasions or regularly consume a few grams of alcohol daily — most studies do indicate that above-average or heavy drinking reduces longevity.
What Is Considered a Heavy Drinker?
While the definition of mild, moderate and heavy drinking varied in each study discussed above, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines heavy drinking as:
- Women. 4 or more drinks daily or 8 or more drinks weekly
- Men. 5 or more drinks daily or 15 or more drinks weekly
A “drink” is defined as:
- 12 fluid ounces of regular beer
- 12 fluid ounces of malt liquor
- 150 milliliters of wine (about a fifth of a regular-sized bottle)
- 50 milliliters of 80-proof liquor (a 1.5-ounce shot glass)
Is Alcohol Healthy?
The research is still out on whether any amount of regular alcohol consumption is healthy. According to U.S. Dietary Guidelines, individuals who are otherwise healthy may be able to reduce the negative effects of alcohol by consuming it in moderation. For women, that means less than one drink per day; for men, it’s less than two drinks. Note that a “drink” refers to the NIAAA definitions above — a bottle of alcohol or even a cocktail or mixed drink you’re served could contain more than one “drink” in a single serving.
Potential Negative Effects of Alcohol
When you include alcohol in your lifestyle, it’s essential to be aware of the potential negative impact of drinking. Managing alcohol volumes and ensuring you’re drinking in moderation can help reduce risks such as:
- Liver diseases like cirrhosis or liver failure that can lead to the need for an organ transplant
- Increased risks of certain types of cancer, particularly those related to the liver and digestive tract
- Elevated blood pressure
- Higher risks of cardiovascular disease
- Increased risks of dementia
- Greater risk of mental health challenges, such as depression and anxiety
- The risks of physical and psychological dependency on alcohol
- The potential for poor judgment and reduced cognitive function related to being drunk, which can negatively impact other areas of your life
How Many Drinks Makes You an Alcoholic?
Alcoholism refers to a physical or psychological dependency on alcohol and not a specific level of drinking. While medical professionals consider excessive drinking problematic, you could experience alcohol addiction without meeting excessive drinking or binge drinking volumes on a regular basis.
Some signs that you may be dealing with alcohol addiction include:
- Feeling physical withdrawal symptoms when you stop drinking. Symptoms might include problems sleeping, intense cravings, changes in mood, different eating habits, sweating or tremors, headaches, muscle aches and stomach distress.
- Being unable to avoid drinking. If your cravings or withdrawal symptoms make it impossible to stop drinking, you may have a chemical dependency.
- Secretive behavior. Hiding your alcohol consumption or lying to others about it can indicate an addiction.
- Poor decision-making. If you engage in risky behavior, such as driving while intoxicated, or you drink alcohol despite known negative outcomes, such as poor performance at work or damage to a relationship, you may be struggling with addiction.
Get Help With Addiction Today
You don’t have to face addiction challenges alone. Recognizing an unhealthy relationship with alcohol is a great first step to seeking treatment and beginning recovery. An important next step is reaching out for professional support. Do that now by contacting Sunlight Recovery to find out about alcohol addiction treatment options and how we can help.
