Alcohol in Moderation
What Counts as Moderate Drinking
Moderate drinking means different things depending on where you are. In the U.S., moderate alcohol consumption is defined as up to one drink daily for women and up to two drinks daily for men. A standard drink in the U.S. is:
- 12 ounces (355 mL) of regular beer
- 5 ounces (148 mL) of wine
- 1.5 ounces (44 mL) of distilled spirits (like vodka or whiskey)
Other countries may use different sizes for a standard drink. Health agencies might also set weekly limits or link the amount someone drinks to their chances of getting sick. Understanding what counts as moderate drinking helps prevent confusion. Tracking your drinks can help you notice risky patterns and avoid moving from controlled drinking to heavier habits.
Health Risks Linked to Moderate Drinking
Even small amounts of alcohol carry some risks. Moderate alcohol use raises the chances of certain health problems, even if the increase is small:
- Higher Risk of Some Cancers: Drinking any amount of alcohol increases the risk of some cancers, like breast and colorectal cancer.
- Extra Calories: Alcohol adds calories, which can lead to weight gain over time.
- Digestive Problems: Drinking, even in moderation, can affect the stomach, liver, and digestive system.
Eating well and staying active do much more for lowering disease risk than drinking alcohol.
| Health Issue | Description |
|---|---|
| Cancer (breast, colon) | Even low intake increases risk. |
| Weight gain | Alcohol adds calories. |
| Digestive system problems | Possible stomach, liver, or gut issues. |
| Mental health | May affect mood, anxiety, or depression for some people. |
| Potential for addiction | Risk of developing cravings for alcohol. |
Dangers of Drinking Too Much
Heavy alcohol use, including both regular heavy drinking and binge drinking, causes much more serious health problems.
- Heavy drinking means more than three drinks on any day or more than seven drinks per week for women; for men, more than four drinks a day or over 14 drinks per week.
- Binge drinking happens when someone drinks enough to raise their blood alcohol level to 0.08% or higher, often four or more drinks for women and five or more for men within a couple of hours.
Heavy drinking can lead to:
- Cancer: Higher chance of mouth, throat, liver, breast, and colon cancers.
- Liver Damage: Drinking too much can cause fatty liver, hepatitis, or cirrhosis.
- Heart and Blood Vessel Problems: Raises the risk of high blood pressure, heart disease, and stroke.
- Mental Health Issues: Increases the risk for depression, anxiety, and alcohol use disorder.
- Injuries and Accidents: Alcohol plays a role in many car crashes, falls, accidental deaths, and intentional injuries such as suicide.
- Alcohol Use Disorders: Repeated heavy use can cause cravings and loss of control.
| System Affected | Potential Health Problems |
|---|---|
| Liver | Fatty liver, hepatitis, cirrhosis |
| Brain and Mind | Depression, anxiety, cravings |
| Cardiovascular | Heart disease, high blood pressure |
| Cancer Risks | Multiple types, especially with high intake |
| Safety | Greater risk of accidents and injuries |
When women drink heavily or binge drink during pregnancy, they can harm a developing baby and cause lifelong health problems.
Times When Avoiding Alcohol is Best
Some situations make drinking alcohol unsafe. People should avoid alcohol if they:
- Are pregnant or trying to get pregnant, since any alcohol can harm the baby.
- Take medicines that may interact with alcohol or have side effects if mixed.
- Have certain illnesses, like liver disease or conditions worsened by alcohol.
- Are under the legal drinking age (in the U.S., under 21).
- Need to drive, operate heavy machinery, or do tasks that require quick reactions.
- Are in recovery from alcohol use disorder, or have a history of binge drinking or alcoholism.
- Need to care for young children or must stay alert.
People who have struggled with alcohol use or cravings may find support through counseling, support groups like Alcoholics Anonymous, or medicines to help reduce cravings.
Making an Informed Choice About Drinking
Everyoneโs health, situation, and preferences are different. Some people drink socially or for cultural reasons, while others choose not to for health, safety, or personal reasons.
If someone does not drink, there is no health reason to start. For those who choose to drink, staying within moderate limits can help manage health risks. People with family or personal histories of alcohol use disorder, liver disease, or certain cancers should be extra careful.
Thinking about your drinking habits, reasons for drinking, and possible warning signs like loss of control or strong cravings can help you assess your relationship with alcohol. If you have questions about your drinking or worry about alcohol use disorder, seek help from a trusted professional or a local support resource.
Tips for Healthier Choices
- Track how much alcohol you drink each week.
- Set limits to avoid drinking too much.
- Plan responses to avoid peer pressure in social settings.
- Try alternatives to drinking at events or gatherings.
- Take breaks from alcohol to check your relationship with it.
- Talk with professionals about drinking less or quitting if needed.
