Moderate Drinking Benefits
Introduction and definition of moderate consumption
The health benefits of moderate alcohol consumption have been the subject of intense scientific scrutiny and considerable controversy. Moderate consumption is defined as one drink per day for women and a maximum of two drinks per day for men, with one standard drink equivalent to 330 ml of beer, 150 ml of wine, or 40 ml of spirits. It is important to stress that this information is not a recommendation to start consuming alcohol for health reasons.
Cardiovascular health
Scientific studies suggest possible positive effects of moderate alcohol consumption on cardiovascular health. The primary mechanism is an increase in the level of HDL (so-called 'good') cholesterol in the blood, which helps to remove excess cholesterol from the blood vessels. This relationship is often described as a J-curve, with moderate consumers showing a lower risk of cardiovascular disease than abstainers and heavy consumers.
At the same time, a mild anticoagulant effect has been observed, which may reduce the risk of blood clots. However, it is essential to note that this effect is relatively modest and may be influenced by many other lifestyle factors.
Metabolism and Diabetes
Research suggests a link between moderate alcohol consumption and glucose metabolism. Some studies suggest moderate consumption may improve insulin sensitivity and reduce the risk of developing type 2 diabetes. For people already diagnosed with diabetes, the situation is more complicated because alcohol can interfere with blood sugar control and the effects of medications.
Cognitive function
Some observational studies suggest a possible association between moderate alcohol consumption and a lower risk of cognitive decline in old age. This effect may be partly due to improved cardiovascular health, indirectly promoting brain health. However, it is crucial to stress that excessive alcohol consumption has an apparent adverse effect on brain function.
Antioxidant effects
Red wine, in particular, contains significant amounts of antioxidants, including resveratrol and other polyphenols. These substances protect cells from oxidative stress and inflammation. However, it is important to stress that similar or higher levels of antioxidants can be obtained from safer sources such as fruits, vegetables, and whole grain products.
Effect on bone health
Some studies suggest a possible link between moderate alcohol consumption and higher bone density, especially in older women. These effects may be related to the impact of alcohol on calcium metabolism and hormone production. However, excessive consumption can significantly damage bone tissue and increase the risk of fractures.
Social and psychological aspects
In social situations, moderate alcohol consumption can act as a 'social lubricant' and contribute to relaxation. However, it is important not to associate socializing solely with alcohol and not to use it as the primary way of coping with stress or anxiety.
Risks and contraindications
For some groups, no level of alcohol consumption is safe. These include pregnant and breastfeeding women, people with certain medical conditions, and people taking medication that may interact with alcohol. Alcohol can increase the risk of certain cancers and can lead to the development of addiction.
Current recommendations
Most health organizations stress that there is no completely safe level of alcohol consumption. Current trends are toward stricter recommendations on alcohol consumption. If you choose to consume alcohol, do so in moderation. It is always important to consider individual health and consult your doctor. Abstinence remains the safest option in terms of health.