5 Ways Cutting Down On Alcohol Can Transform Your Health

In the U.S., people ages 18 to 34 are drinking significantly less than they have for the last two decades. While a variety of factors contribute to this cultural shift towards a 'sober curious' lifestyle, a major reason is health concerns, and rightfully so. The Dietary Guidelines for Americans agree that drinking less is generally better for health than drinking more. But what exactly can you expect from reducing your alcohol consumption? Let’s take a look at the literature.

Drinking less alcohol can reduce your risk of cancer.

The World Health Organization states that alcohol has “been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which also includes asbestos, radiation, and tobacco.”
Alcohol is a Class 1 carcinogen; but what does that mean? Carcinogens are substances capable of causing cancer, but not all carcinogens are created equal. According to the CDC, Class 1 is for substances that have sufficient evidence to show that they are carcinogenic in humans. The other classes are reserved for substances with more limited evidence or those that have sufficient evidence only from experimental animals. The evidence shows us that the more alcohol a person drinks, the higher their risk of developing an alcohol-associated cancer. This includes liver, esophageal, head & neck, breast, and colorectal cancer.

Drinking less alcohol could improve your sleep quality.

Alcohol can make you feel ready for bed, but it actually reduces the quality of your sleep. This is because alcohol disrupts the natural patterns of the deep and light sleep that we experience during a night of rest. When these patterns are fragmented, you may have trouble staying asleep, and find yourself waking up throughout the night.

Drinking less alcohol is good for your heart health.

Drinking less alcohol can have a positive impact on your cardiovascular health. Those who reduce alcohol consumption notice lower blood pressure, lower risk of stroke, lower risk of hypertension, and lower cholesterol levels.

Drinking less alcohol could support your immune system

All the systems in our body can be impacted by regular alcohol consumption, including the immune system. Drinking can interrupt the communication between our immune cells, impairing the body's ability to fight infections or heal from injuries. It can also contribute to inflammation and has even been associated with increased susceptibility to illnesses like pneumonia.

Drinking less alcohol could prevent accelerated aging.

According to a study published last year by researchers at the Northwestern University Feinberg School of Medicine, binge drinking can accelerate your biological age. Excessive alcohol consumption can even contribute to looking older. A study conducted in 2019 showed that heavy drinking for eight or more weeks was associated with an increase in upper facial lines, under-eye puffiness, midface volume loss, and visible blood vessels.

Don’t fret, though! If you are someone who consumes alcohol, this doesn’t mean you need to give up alcohol altogether. If you enjoy a drink every now and then, there’s no need to go cold turkey. It’s simply important to be intentional about your consumption, understanding how it might impact your health. Feeling inspired to drink less but don’t know where to start? This article on our website details five tips from psychologist Mark Vahrmeyer for how you can cut down your alcohol consumption.