How Much Alcohol Is Good For You?

Recently the newspapers again warned against the effects of binge-drinking. To be more accurate: ‘Urgent action is needed to prevent Britain heading for a dementia epidemic caused by the nation's binge-drinking culture, experts have warned.’

Here at HSI we’ve reported on the numerous health benefits of alcohol with red wine in particular. But what is the dividing line between just enough and too much? And what are the long-term effects of over-indulging?

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Two cases in point

Let’s look at two studies that have been conducted within the last year and-a-half, both with compelling conclusions.

A study conducted in 2007 at the University of Bari in Italy, revealed that the progression of dementia may be slower among drinkers than in teetotallers. During the study, 1 445 elderly Italians who had no cognitive impairment and 121 who suffered mild cognitive impairment (MCI) were surveyed over a period of 5 years. The study found that over 3.5 years, the participants with MCI who drank less than one drink a day developed dementia at a rate 85 per cent slower than those who drank nothing. Drinking more did not seem to be better than drinking nothing.

More recently, research published in the British Journal of Psychiatry linked excessive drinking and a loss of brain tissue. According to the researchers people in Britain are drinking double what they used to drink in the 1960s and that binge-drinking is associated with a higher risk of dementia.

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“The HSI Daily Health e-Alerts contain scattered nuggets and gems of
health and nutritional wisdom.A very useful source of information about new thinking and
innovative treatments for a wide range of conditions.” - Dr AB, FRCS

The study makes the following conclusions:

** Alcohol accounts for around a tenth of all cases of dementia in Britain, while heavy drinking is believed to contribute to almost a quarter.

** Between the early part of 1960 and 2000, consumption of alcohol per head nearly doubled from less than six litres a year to more than 11.5 litres.

** Lead researchers Dr. Susham Gupta and Dr. James said: "Given the neurotoxic effects of alcohol and the inexorable increase in per capita consumption, future generations may see a disproportionate increase in alcohol-related dementia."

Murky waters

Let’s get back to the Bari study. Delving further in to the research, I found that the researchers actually concluded that: an alcoholic drink a day may keep dementia away. This indicates there are also other factors that can play a big role in the outcome of such a study, which may indicate that it is not just alcohol that provides the specific protection. Factors to keep in mind are:

** Lifestyle factors such as general diet and nutrition

** Genetic factors

** Cultural environment

In the case of binge-drinking it is much easier to understand why consuming large amounts of alcohol irresponsibly could lead to problems which affect memory, learning and other functions.

Most of us enjoy a tipple now and then, but instead of rushing to the bar and ordering a pint of ‘what-ever-gets-you-drunk-the-quickest’ it will be a much healthier option to choose your tipple wisely (like a glass of red wine) and stick to the government guidelines of responsible drinking.

What is too much?

The Government’s recommended daily unit guidelines are:

** 2-3 units for a woman

** 3-4 units for a man.

One unit is equivalent to 8g of alcohol. That’s about what you get in half a pint of (4 per cent) beer. A whole pint of (5 per cent) beer or cider contains three units. Two small glasses of wine are another three units.

Binge drinking has been defined as drinking double the daily recommended unit guidelines.

Tell-tell signs

Excessive drinking over a period of years may lead to a condition known as Alcohol Dementia, which can cause problems with memory, learning and other cognitive skills. Alcohol has a direct effect on brain cells, resulting in poor judgment, difficulty making decisions and lack of insight. Nutrition problems which often accompany long-time alcohol abuse can be another contributing factor, since parts of the brain may be damaged by vitamin deficiencies.

Alcohol Dementia is also sometimes known as Wernicke-Korsakoff Syndrome, which are two disorders that may occur independently or together.

Wernicke's disease involves damage to multiple nerves in both the central nervous system (brain and spinal cord) and the peripheral nervous system (the rest of the body). It may also include symptoms caused by alcohol withdrawal. The cause is generally attributed to malnutrition, especially lack of vitamin B-1 (thiamine), which commonly accompanies habitual alcohol use or alcoholism.

Korsakoff syndrome involves loss of memory and cognitive skills such as problem- solving or learning, along with multiple symptoms of nerve damage. The most distinguishing symptom is fabrication, where the person makes up detailed, believable stories about experiences or situations to cover the gaps in their memory. Korsakoff psychosis involves damage to areas of the brain.

Top Tips

With the festive season approaching fast, here are a few handy drinking tips to stick to when you’re out having fun...

** Stick to the limits - the best way to stay healthy is not to drink more than the sensible daily limit and to have at least two alcohol-free days every week.

** Eat before you drink - food helps absorb alcohol and limits how quickly what you drink will get into your bloodstream.

** Eat while you drink - Giving your stomach something other than alcohol also prevents the booze irritating your gut so much as well.

** Set a 'drinking budget' and stick to it - take only enough money to buy the drinks you decide you want to drink (and a bit more to see you home safe).

** Use soft-drink 'spacers' - alternate between alcoholic and soft drinks. It'll stop you getting dehydrated and lessen the chance of having a hangover in the morning.

** Avoid drinking in rounds - Drinking in rounds can mean everyone ends up drinking more than they want to. If you do drink in rounds, order a soft drink from time to time or when it's your turn to go to the bar.

** Don't drink every day - The human liver is an incredible (and vital!) organ. Not only does it deal with all kinds of poisons for us, including alcohol, it can also repair itself. Give yourself a 'liver detox' by making sure you have at least two alcohol free days every week.

** Hit the mixer - Dilute your spirit measures with more mixer and you can make each one last longer and drink less across the night.

Sources:

‘Binge drinkers risking dementia’, published online 01/11/08, bbc.co.uk

‘Does alcohol slow dementia?’ by Laura Blue, published online 21/05/07, time.com

‘Alcohol Dementia’ by Buddy T, published online 18/12/07, ask.com

‘Healthy Tips for healthier drinking’ published online, infoscotland.com

‘About Alcohol’ published online drinkaware.co.uk

‘Healthy Holidays – Broccoli’ , published online 03/11/08, drweil.com

Sign up to The Daily Health e-letter - it’s FREE!

In just 5 minutes every day, it will tell you what’s working, what isn’t - and what may harm you in both orthodox and alternative medicine.




“The HSI Daily Health e-Alerts contain scattered nuggets and gems of
health and nutritional wisdom.A very useful source of information about new thinking and
innovative treatments for a wide range of conditions.” - Dr AB, FRCS