The less you drink the better, new research reveals

Most of us enjoy the company around us, some of the relaxing immediate effects cold alcoholic drinks have, especially on this heat wave that’s swiping Europe. But what does the most up-to-date research say about long term effects of alcohol consumption?

Guidelines should be changed

A Large meta-study published this summer shows that the existing guidelines for alcohol consumption do not hold water and should be lower than currently. In fact, they found a linear dose-response relationship with alcohol consumption and cardiovascular diseases, meaning the less you drink the better. Only the risk for myocardial infraction (heart attack) was slightly reduced on low levels of consumption.

“Sick quitters” make abstainers seem sick

Even more important, a new metastudy reveals serious flaws in most of the previous studies: sick quitters have been categorised as “no drinking” class, which made low to moderate alcohol consumption seem protective against cardiovascular disease and especially to all-cause mortality in comparison to non-drinking.

Some recognised reasons for quitting were aging, illnesses, general frailty, and medication which naturally makes people abstain from alcohol. Effects of combining alcohol and medication can range from mere dizziness to multiple day headaches, heart palpilations, elevated blood pressure, and more. No wonder you feel like reaching out for the glass of water instead of wine.

In this metastudy they analysed 87 studies, and they found out that 65 of them (75%) included former drinkers in abstainer reference group. After correction — i.e., only taking those people as non-drinkers into account who stay away from alcohol by pure choice — the “additional” benefits of low alcohol consumption dissolved, making the classical J-curve straighten into a linear curve. This means: the less you drink the better.

Hazards vs. benefits

So what is the mechanism behind our belief of alcohol being good for long-term health?

The reason for cardiovascular protection was because alcohol consumption was measured to increase in HDL (the previously believed “good colesterol”) levels. The Mendelian randomization studies and randomized controlled trials, however, have found no evidence of causal links between high HDL and reduced CVD or all-cause mortality. Even moderate alcohol use was associated with cancer risk.

Recently, research has also been shedding light on the negative synergies between alcohol consumption and its well-known companion, active and passive smoking. Alcohol also disrupts sleep patterns, greatly reducing the crucial REM-phase.

On the positive side, drinking alcohol can be also a ritual for social interaction and integration, whose health benefits we touched upon few months ago.

Summary

The hazards of drinking alcohol outweigh the benefits, and the guideline is clear: The less you drink the better. Enjoy your ice cold pint on International Beer Day, but don’t think of it as a healthy habit — the evidence against it is just so clear. What is beneficial for your health and healthy longevity are the habits associated with alcohol consumption: social interaction and stress reduction. Those you can also get on other ways (learn more on our blog).

Also, best moments in life happen when not intoxicated — at least the ones we clearly remember. So, it’s time for the action and more clear memories!

Next step.

Take action.

When you do enjoy alcohol choose e.g. the smaller pints. Drink plenty of water in between for proper hydration, and if you need to take into account your friends’ reactions choose non-alcoholic drinks in between — those fancy non-alcoholic mojitos with lime pieces, fresh mint leaves, and ice cubes will surely make your friends positively jealous, and save you money compared to alcoholic versions.

Let alone the next day you are back on track in your best health doing whatever is the most important thing for you.

Share.

The act of giving back.

Join our group and share how you were able to lower your alcohol consumption, and yet enjoy the social settings that day and especially the next day. If you have heard about tricks or hacks, they are also welcome. Join now.

How long will you live in good health? Make the test now on Yolife.io

Also, check out Tassilo Weber’s book Life Extension Design.