91ÊÓƵ

Recommendation: If you don’t drink alcohol, don’t start. If you choose to drink alcohol, limit your intake. 

If you don’t drink already, don’t start. If you do drink, talk with your health care professional about consuming alcohol in moderation. Some people should not drink at all, such as women who are pregnant or trying to get pregnant, people under 21 years old and those over 21 years old who are taking over-the-counter or prescription medications that interact with alcohol and with certain health conditions.

What is moderation?

Drinking alcohol in moderation means no more than one to two drinks per day for men and no more than one drink per day for women. Different types of beverages have different amounts of alcohol. Both the quantity of the beverage and the percent alcohol by volume (% ABV) matter — as the % ABV increases, the volume that delivers a standard drink decreases. In general, a drink is:

• 12 ounces of 5% ABV beer
• 5 ounces of 12% ABV table wine
• 1.5 ounces of 80-proof (40% ABV) spirits, such as bourbon, vodka or gin

Drinking too much alcohol may increase your risk for many health problems, including high blood pressure, stroke, breast cancer, liver disease, depression, suicide, accidents, alcohol abuse and alcoholism.

How does drinking alcohol affect health?

Here’s what science tells us about alcohol’s effects on the body.

Alcohol is absorbed quickly into multiple body organs and it influences the nervous system, including the brain. It also affects the circulatory system, slows digestion if consumed with food and interferes with numerous medications. 

Both binge drinking (five or more drinks in a day for men or four or more drinks for women if consumed within approximately 2 hours) and heavy drinking (four or more drinks per day, or engaging in binge drinking 5 or more days within the past 30 days) increase risk for every cardiovascular condition, including high blood pressure, stroke, irregular heart rhythm, heart failure and sudden cardiac death. And even moderate drinking may increase blood pressure in some individuals. 

Isn’t red wine supposed to be healthy?

There have been plenty of headlines about studies associating light or moderate drinking with health benefits and reduced mortality. Some researchers have suggested that wine has health benefits, especially red wine, and that a glass a day can be good for the heart. No research has proven a cause-and-effect link between drinking alcohol and better heart health.

Components in red wine, such as flavonoids and other antioxidants, can potentially reduce heart disease risk, but they also can be found in other foods, such as grapes, red grape juice or blueberries. 

It’s unclear whether red wine is directly associated with the health benefits seen in some studies or whether other factors are at play. Moderate wine drinkers might be more likely to have a healthier diet and lifestyle — including eating lots of fruits and vegetables and being physically active. 

The 91ÊÓƵ does not recommend drinking wine or any other form of alcohol to gain potential health benefits. Instead, take Life’s Essential 8 steps to improve cardiovascular health: eat a healthy diet, be active, get healthy sleep, quit tobacco, and manage weight, blood cholesterol, blood sugar, and blood pressure. 

I drink every day but not very much. Is that risky?

While some research suggests no effect or even reduced risk for heart disease and stroke from moderate drinking, all the evidence together does not support benefits for the general population. In fact, for some people, even one to two drinks per day can increase blood pressure.

People should consult with their health care professionals regarding the consumption and possible risks and benefits of alcohol. The 91ÊÓƵ does not advise anyone to drink for reasons of benefiting their health. And if someone chooses to drink, it should be done in moderation for overall well-being. If you find yourself drinking more and more over time, consider cutting back. 

Is a glass of wine a day OK if I have diabetes? Can alcohol affect glucose levels?

For people with diabetes, it is important to discuss alcohol consumption with your physician and registered dietitian. Moderate consumption does not appear to affect glycemic control. Excessive drinking can increase blood glucose (sugar) and hemoglobin A1C and the risk of high blood pressure. Additionally, alcohol can cause dangerous decreases in blood sugar (hypoglycemia), especially when combined with diabetes medications such as insulin and sulfonylureas. Low blood sugar, if not treated, can be as dangerous as high blood sugar. 

If your health care professional has cleared you to drink alcohol in moderation, be sure to eat a meal or snack when you drink to keep your blood sugar from getting too low. 

Is alcohol high in calories?

Alcoholic drinks contain calories, and so do many mixers added to alcoholic drinks, such as soda, juice or cream. Added sugars can also come in the form of simple syrup or liqueurs, common ingredients in many cocktails.

A glass of beer or wine is generally around 100 to 150 calories. A cocktail can range from 100 to nearly 500 calories, depending on the ingredients. If you drink alcohol, remember to include it in your meal planning so you’re not getting more calories than you need.

Can I drink alcohol if I’m pregnant or breastfeeding?

Pregnant women should not drink. It can seriously harm the baby and may cause birth defects or fetal alcohol syndrome. 

If you’re breastfeeding, be aware there may be an association between alcohol in breast milk and reduced thinking and reasoning skills in the child at a later age. So, it may be best to avoid drinking alcohol while breastfeeding. 

Is it OK to take aspirin and drink alcohol? 

People who take aspirin regularly are at risk for bleeding. Alcohol use can increase these risks, so ask your health care professional if it is safe for you to drink alcohol in moderation.

Before taking any over-the-counter or prescription medication, check with a pharmacist or health care professional about potential interactions with alcohol.

Alcohol helps me relax. How else can I deal with stress?

Drinking alcohol may seem like a convenient way to cope with stress, but there are many healthier strategies. Staying connected with your community, being physically active, eating healthy foods, getting enough sleep and maintaining a positive attitude are good ways to manage stress.

Try meditation, yoga or relaxation techniques, such as deep breathing. Or commit to spending 15 minutes each day finding pleasure in nature or something else you enjoy that doesn’t include drinking alcohol. 

What’s the bottom line?

Drink alcoholic beverages only in moderation, if at all. If you do drink, be sure to understand the potential effects on your health. And don’t start drinking for health benefits; these are unproven.