Chemically speaking, the alcohol we drink, ethanol, is a toxin; a poisonous substance that can harm or disrupt biological processes in other organisms. When alcohol is metabolised by the liver, it is converted into acetaldehyde, a highly toxic compound that is classified as a Group 1 carcinogen because it damages DNA and proteins, contributing to cancer risks.
Because alcohol is both hydrophilic (water-soluble) and lipophilic (fat-soluble), it can permeate all types of cells. The water solubility allows ethanol to be quickly absorbed into the bloodstream and contributes to its quick psychoactive effects. Its fat solubility allows ethanol to permeate the blood-brain barrier, the selective membrane that protects the brain by only allowing certain molecules to pass through while blocking harmful ones.
Once in the brain, alcohol affects the central nervous system by altering the function of neurotransmitters, leading to a wide range of effects. This contributes to such behaviours as diminished inhibitions, increased impulsivity, memory disruptions and loss of coordination. Sound familiar?
Alcohol disrupts the tight junctions between cells in the intestinal lining, allowing toxins, bacteria and undigested food particles to pass into the bloodstream, aka ‘Leaky Gut’. It also indiscriminately kills the bacteria of the gut microbiota, often beneficial bacteria, creating a microbial imbalance. That dysbiosis may lead to gastrointestinal symptoms, impaired digestion and systemic health problems such as depression, obesity and metabolic disorders. The liver works overtime. The face, hands and feet swell up in response to electrolyte imbalances. Worthless calories add up. Visceral fat accumulates.
Despite its initial sedative effect, alcohol disrupts sleep by interfering with its structure. It suppresses REM (rapid eye movement), the critical stage of the sleep cycle that provides physical, cognitive and emotional benefits, and leads to fragmented sleep. A rebound effect increases wakefulness causing many to wake up earlier than usual, reducing overall sleep time. The diuretic effect of alcohol increases the need to urinate at night, another disruption. In response, the body retains water to compensate for loss of fluids, which can result in bloating. Alcohol relaxes the muscles of the throat and airway, worsening conditions such as sleep apnea or snoring. Shall I go on?
People who consistently drink as little as one drink per night experience increases in the stress hormone cortisol, even in the absence of alcohol. When they are not drinking, they feel more stress and anxiety. The more you drink, the more tolerant you become. You get less of the feel-good surge and more of the pain signaling. You chase a moving target.
Chronic alcohol use refers to the consistent or repeated consumption of alcohol over an extended period. According to the US National Institute on Alcohol Abuse and Alcoholism (NIAAA) heavy drinking is defined as: Men: more than 14 drinks per week, more than four drinks on any day. Women: more than seven drinks per week or more than three drinks on any day. Yikes.
Is there a safe level of alcohol consumption? Science and common sense would say, “No.”
In August 2023 I decided to give up alcohol. I had been on a quest to find actionable brain health strategies. I found the Huberman Lab podcast and listened to ‘Episode 86: What Alcohol Does to Your Body, Brain & Health’. It was like being struck by lightning. All I could think was, “What have I been doing to my body in the name of socialising and stress management!?!” The switch flipped. Other than a rare celebratory glass of sparkling wine, my drinking days are behind me.
My own experience has been transformative. I dropped weight from my mid-section. My skin glows. I sleep well. My mood is peaceful and consistent. I am eager to exercise in the mornings. I get dress-drunk now. All the money that I do not spend on alcohol goes into a special shopping fund.
Others may not find it so easy to stop. Social pressures, ritual, dependence and outright addiction can make change difficult. Define your why. Plan ahead by stocking alternatives and informing hosts. Replace old habits with new rituals and activities. Build support from family and friends. If you decide that you want to quit but cannot, I urge you to seek professional help or group support. AA has been saving lives since 1935. There is a group nearby hoping that you will join them.
Alcohol free? All the cool kids are doing it.
Libby Heath shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com