Attia: Alcohol

https://peterattiamd.com/alcohol-and-healthspan/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=251203%20-%20Alcohol%20and%20Healthspan%20-%20Subs&variation=A

Here’s a simple bullet-point summary:

• Alcohol increases the risk of chronic disease and shortens healthspan, even at low doses
• WHO (2023): There is no safe level of alcohol consumption
• The old belief that light drinking is “protective” (the J-shaped curve) is now debunked
• Better genetic studies show: more alcohol = higher death risk, in a straight line

Four major disease risks (“Four Horsemen”):

• Heart disease: Raises blood pressure, LDL cholesterol, and coronary artery disease risk
• Metabolic disease: Increases obesity, fatty liver, and type 2 diabetes risk
• Brain health: Increases dementia and cognitive decline; shrinks brain volume
• Cancer: Alcohol and acetaldehyde are carcinogens; strongest links to throat, esophagus, liver, and colon cancers

Dose matters:

• Risk rises slowly at ≤1 drink/day
• Risk rises much faster above 2 drinks/day
• Binge drinking (>4 drinks) is especially harmful

Daily, short-term damage from alcohol:

• Increases inflammation and weakens immune defense
• Disrupts sleep, suppresses REM, raises nighttime stress
• Raises cortisol, lowers testosterone, growth hormone, and muscle recovery
• Increases appetite and calorie intake, promoting fat gain
• Impairs judgment and coordination, raising accident and injury risk

Risk is higher for:

• Smaller people, women, and older adults (higher BAC per drink)
• People with heart rhythm issues, anxiety, depression, or on sedative meds
• Those with genetic or mental health vulnerability to alcohol use disorder (AUD)

Alcohol Use Disorder (AUD):

• Can be diagnosed with just 2 out of 11 criteria
• Affects ~30% of U.S. adults at some point
• Often linked to anxiety, depression, and self-medication
• Treatment may include therapy, support groups, and medications like naltrexone

Good news — reducing alcohol helps:

• Cancer risk drops after quitting (near normal after ~20 years)
• Cognitive decline risk falls within 5–9 years
• Cutting back from heavy to moderate drinking lowers heart event risk ~23%
• Benefits occur even if you don’t quit completely

Ways to reduce harm if you drink:

• Drink slower (≤1 drink per hour)
• Choose lower-ABV drinks
• Never drink on an empty stomach
• Stay hydrated + electrolytes
• Avoid shots and drinking games
• Limit total drinks before intoxication accelerates

Hangover cures:

• No real cure — only time clears acetaldehyde
• Water helps only modestly
• Painkillers can stress the liver if used often

Non-alcoholic drinks:

• NA beers are now very good
• NA wine and spirits still lag
• “NA” can still contain up to 0.5% alcohol

Bottom line:

• Alcohol damages health in multiple systems
• Risk is dose-dependent
• Less alcohol = more healthspan
• Cutting down helps — quitting helps the most