Alcohol in Women – How to Know Your Limits
For many adults, it isn’t a social gathering without alcohol.
Whether people are sitting poolside, enjoying their favorite wine pairings, or celebrating happy hour, alcohol is poured several days a week.
In my primary care practice, I speak to women regularly about taking steps to improve their health. These women often recognize changes they can make in nutrition and fitness but are hesitant to believe they need to cut back on their alcohol intake. If they aren’t “misusing it,” it’s not a concern, right? The truth is that most people who drink excessively are not alcoholics or alcohol-dependent. But this doesn’t mean it isn’t a problem, especially for women.
Due to biological differences in body structure and chemistry, women absorb more alcohol and take longer to metabolize it. These differences make women more susceptible to long-term negative health effects of alcohol. This increased toxicity is related to the proportionate difference in water vs. fat in the female vs. male body, as well as having less alcohol dehydrogenase. This enzyme helps to break down alcohol before it reaches the bloodstream. Also, women tend to weigh less than men, meaning one drink for a woman is equivalent to two drinks for a man.
Below are a few health–associated risks of alcohol use to consider before pouring that second glass of wine at Girls’ Night.
Liver Disease: The risk of cirrhosis and other alcohol-related liver diseases is higher for women than men.
Impact on the Brain: Alcohol-related cognitive decline and shrinkage of the brain develop more quickly in women than men.
Impact on the Heart: Women who drink excessively are at increased risk for damage to the heart muscle at lower levels of consumption and over fewer years of drinking than men.
Breast and other Cancers: Alcohol consumption increases the risk of cancers of the mouth, throat, esophagus, liver, and colon. In women, drinking is also associated with breast cancer, even at low levels of consumption.
So, now that we know all of this, what IS a healthy amount of alcohol for women?
The Centers for Disease Control (CDC) recommends limiting yourself to 1 drink per day, no more than 7 drinks in a week, and completely avoiding binge drinking, which is defined as consuming 4 or more drinks during a single occasion.
I know, I know, I don’t mean to be the bearer of bad news here, but as we head into the holiday season, it’s important that you understand your body’s limits and how that extra drink at dinner can impact you. But fret not! There are many alcohol alternatives available for you to get creative with.
Many restaurants now offer “mocktails” or non-alcoholic drinks on their menu. Additionally, a variety of non-alcohol and zero-proof wines and spirits are produced by companies like Fre, Seedlip, and Ritual. You can also stretch one glass of wine by adding soda water for a “wine spritzer” or mix sparkling water with fresh lime slices, frozen berries, or carbonated kombucha.
If you would like to reduce your alcohol intake but find it difficult, please schedule an appointment to talk to your health care provider about available treatment options.