Alcohol

Key Insight

● The quiet killer! Latest research shows that even small amounts of alcohol are unhealthy. Earlier it was believed that a glass of wine daily is healthy, but this is debunked. The recommended weekly amount of alcohol is 0. Negative effects: ○ Even one or two drinks a day kill the neocortex and make us “dumber” in the long run. ○ Long‑term kills dopamine production, i.e., we have dopamine only when we drink. ○ We ingest empty calories that draw minerals and vitamins from the body. ○ Diuretic and requires strong rehydration. ○ It first raises and then lowers energy and mood; we feel good for a while and then feel energy and mood drop, which pushes us to drink more, and in the next several days after drinking we feel a hangover to a lesser or greater degree. ○ It disrupts sleep and circadian rhythm - Alcohol releases large amounts of dopamine and if consumed late at night shifts our biological clock to a later time and causes various sleep problems long‑term. ○ It destroys healthy gut bacteria, increases inflammatory processes. ○ Increases cancer risk, especially breast cancer. ○ Converts testosterone to estrogen which is bad news for men. ○ Increases anxiety and long‑term mental health problems. ○ The negative effects of alcohol can be felt 2–6 months after stopping consumption.

● Will all of this completely deter you from alcohol? Probably not, not even me (though I reduced by 95%). How to drink with fewer consequences? ○ Acceptable: 1–2 drinks every 3–4 weeks, without lasting consequences. ○ A good meal with balanced fats, proteins and carbohydrates before drinking. ○ Ideally do not drink 3–4 hours before sleep (better in the afternoon/evening) and eat after alcohol but before sleep (not too much). Many hangovers come from lack of sleep and disrupted circadian rhythm. ○ If you overdo it: cold shower, electrolytes and fermented foods. ○ Most hangovers: vodka. ○ Moderate hangovers: gin, wine, whiskey, rum. ○ Light hangovers: beer. ○ The least hangovers: juice–vodka. ○ A glass of wine or beer (one drink) equals about 10 cigarettes in terms of health impact.