People know that excessive alcohol use can lead to several health problems. However, a moderate amount of alcohol can benefit an anti-inflammatory diet!
The ancient Greeks used alcohol to treat various ailments, and modern research has suggested that alcohol may have anti-inflammatory properties. Many people have turned to alcoholic beverages to reduce inflammation, but does science back up this claim?
What is Inflammation, and How Does Alcohol Affect the Human Body?
To explore the science behind this claim, we must first define inflammation and understand how alcohol interacts with the body.
- An increase in white blood cells and other chemicals causes inflammation, the body’s natural response to injury or infection.
- Alcohol, like many drugs, can affect the body in various ways, and its anti-inflammatory effects depend on how much is consumed.
Studies have associated a lower risk of inflammation with alcohol consumption. This is because drinking alcohol can increase the production of fatty acids called resolvins, which are natural anti-inflammatory agents. If you look at the chemical structure of alcohol, it is simply a combination of carbon and hydrogen atoms with an oxygen atom attached to them. This makes alcohol a type of carboxylic acid. Scientists link its chemical makeup to its anti-inflammatory properties. However, excessive alcohol consumption also leads to oxidative stress, which can lead to inflammation and other complications.
A growing body of research indicates alcohol’s surprising anti-inflammatory effects.
Here are some facts:
- This investigation of 10‐year drinking typologies. Showed that stable, moderate alcohol consumption is associated with a long‐term inflammatory marker profile that is consistent with conferring a reduced risk of developing coronary heart disease.
- A group of German and American researchers conducted a recent study that proved that beer consumption helps reduce post-marathon muscle inflammation and respiratory illness. The beer drinkers among the runners were significantly less likely to suffer from upper-respiratory infection and had 20-32% lower markers for inflammation than the placebo group. The reason? Well, wheat beer contains various polyphenols — antioxidant chemicals which help down-regulate genes related to turning on inflammation.
- Another study in Arthritis & Rheumatology found that women who reported moderate alcohol consumption (roughly one drink a day) had a 22% decreased risk of developing rheumatoid arthritis (a chronic inflammatory condition) compared to women who don’t drink. Women who drank beer 2-4 times a week had a 31% decreased risk compared with those who never drank beer.
Final Thought
Studies also find that compared with nondrinkers, those who consume moderate alcohol have lower all-cause and coronary heart disease mortality and a reduced risk of inflammatory conditions. So, moderate alcohol consumption can do you good in some cases. However:
Moderation is key! Moderate alcohol consumption is not only safe. Several studies have shown that it also has several health benefits. Many studies indicate that drinking alcohol in moderation is good for the heart and even reduces the risk of developing certain diseases.
Depending on your gender and age. It’s important to note that there are different standards for how much alcohol is considered “moderate.” These standards are designed to prevent excessive drinking and are not meant as recommendations for everyone.
The data clearly shows that heavy drinkers have an increased mortality risk from cancer, liver damage, and coronary heart disease.
Don’t go overboard! Drink responsibly and in moderation, or not at all. Stick with no more than one drink a day. If you are a woman, and up to two drinks a day if you are a man below the age of 65. Examples of one drink include:
- Beer: 12 fluid ounces (355 milliliters)
- Wine: 5 fluid ounces (148 milliliters)
- Distilled spirits: 1.5 fluid ounces (44 milliliters)
Cheers to your health!
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
