Is alcohol a carbohydrate? Many popular alcoholic drinks, like beer, contain a lot of carbohydrates, but alcohol itself has the opposite effect of carbohydrates: it causes our blood sugar to drop.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Low-carb diets have become increasingly popular, particularly among those looking to lose weight and improve their health. These diets typically involve cutting out high-carb foods (such as refined grains, fruits, starchy vegetables and legumes) and focusing instead on healthy fats and proteins.
Most people following low-carb diets also tend to cut back on drinking, believing that alcoholic beverages are full of carbs. But while it’s true that many popular alcoholic drinks contain carbohydrates, alcohol itself is not a carbohydrate. Let’s take a closer look.
Carbohydrates are a macronutrient found in many foods and beverages that our body turns into glucose (sugar) to give us the energy we need to function. The amount of carbs we consume affects our blood sugar. Consuming a lot of carbs can raise our blood sugar levels, while not consuming enough carbs can cause low blood sugar.
There are three main types of carbohydrates found in foods and drinks:
We typically think of alcohol beverages — such as beer — as being full of carbohydrates, and we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s what happens: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs as effectively, including regulating the amount of glucose in the blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar will drop even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to detoxify our body of the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar.
Even though alcohol itself isn’t a carbohydrate, there can be many carbs in alcohol. For instance, beer typically contains a lot of carbohydrates, since starch is one of its primary ingredients. Depending on various factors, a 12-oz serving of beer can contain anywhere between 3-12 grams of carbs.
Mixed drinks can also be high in carbs due to ingredients like sugar, juice, sweeteners, and syrups that are added for flavoring. For instance, a margarita has roughly 13 grams of carbs, and a pina colada has about 32 grams of carbs.
There are also carbs in all wines — even the driest ones. Fermentation always leaves some residual sugar in the form of carbs. The only alcoholic beverages that have no carbs are distilled spirits. For instance, there are no carbohydrates in vodka, rum, whiskey, gin, tequila, etc. Although they begin as fermented products, the distillation removes all carbs.
From a nutritional standpoint, alcohol is a significant source of calories, but these are considered “empty” calories: they contain few vitamins, minerals, and other essential nutrients our body needs to function properly.
Alcohol is actually the second most calorie-dense “nutrient” after fat — packing 7 calories per gram. Adding even a single serving of alcohol to our diet every day can add hundreds of extra calories while contributing very little of what our body actually needs: protein, fiber, or micronutrients.
Over time, excessive alcohol consumption can lead to weight gain, particularly if we’re not adjusting our diet to account for any extra calories we’re consuming with alcohol. In fact, research shows that heavy drinking can block fat burning and hinder weight loss.
Not only is alcohol devoid of proteins, minerals, and vitamins, but it can actually inhibit the absorption and usage of vital nutrients, such as vitamins B1, B12, folic acid, and zinc, all of which are essential for good health.
The list of how alcohol can negatively impact our health and well-being goes on and on. If you’re looking to change your relationship with alcohol and lead a healthier lifestyle, Reframe can help show you the way.
Low-carb diets have become increasingly popular, particularly among those looking to lose weight and improve their health. These diets typically involve cutting out high-carb foods (such as refined grains, fruits, starchy vegetables and legumes) and focusing instead on healthy fats and proteins.
Most people following low-carb diets also tend to cut back on drinking, believing that alcoholic beverages are full of carbs. But while it’s true that many popular alcoholic drinks contain carbohydrates, alcohol itself is not a carbohydrate. Let’s take a closer look.
Carbohydrates are a macronutrient found in many foods and beverages that our body turns into glucose (sugar) to give us the energy we need to function. The amount of carbs we consume affects our blood sugar. Consuming a lot of carbs can raise our blood sugar levels, while not consuming enough carbs can cause low blood sugar.
There are three main types of carbohydrates found in foods and drinks:
We typically think of alcohol beverages — such as beer — as being full of carbohydrates, and we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s what happens: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs as effectively, including regulating the amount of glucose in the blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar will drop even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to detoxify our body of the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar.
Even though alcohol itself isn’t a carbohydrate, there can be many carbs in alcohol. For instance, beer typically contains a lot of carbohydrates, since starch is one of its primary ingredients. Depending on various factors, a 12-oz serving of beer can contain anywhere between 3-12 grams of carbs.
Mixed drinks can also be high in carbs due to ingredients like sugar, juice, sweeteners, and syrups that are added for flavoring. For instance, a margarita has roughly 13 grams of carbs, and a pina colada has about 32 grams of carbs.
There are also carbs in all wines — even the driest ones. Fermentation always leaves some residual sugar in the form of carbs. The only alcoholic beverages that have no carbs are distilled spirits. For instance, there are no carbohydrates in vodka, rum, whiskey, gin, tequila, etc. Although they begin as fermented products, the distillation removes all carbs.
From a nutritional standpoint, alcohol is a significant source of calories, but these are considered “empty” calories: they contain few vitamins, minerals, and other essential nutrients our body needs to function properly.
Alcohol is actually the second most calorie-dense “nutrient” after fat — packing 7 calories per gram. Adding even a single serving of alcohol to our diet every day can add hundreds of extra calories while contributing very little of what our body actually needs: protein, fiber, or micronutrients.
Over time, excessive alcohol consumption can lead to weight gain, particularly if we’re not adjusting our diet to account for any extra calories we’re consuming with alcohol. In fact, research shows that heavy drinking can block fat burning and hinder weight loss.
Not only is alcohol devoid of proteins, minerals, and vitamins, but it can actually inhibit the absorption and usage of vital nutrients, such as vitamins B1, B12, folic acid, and zinc, all of which are essential for good health.
The list of how alcohol can negatively impact our health and well-being goes on and on. If you’re looking to change your relationship with alcohol and lead a healthier lifestyle, Reframe can help show you the way.
Discover how heavy, long-term alcohol use can cause brain damage and put us at risk for developing alcohol-related brain damage – a disorder that causes cognitive and physical impairments.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Every night after work, you plop down on the couch and enjoy a glass of wine. You find that it helps you unwind after a busy day. You think you’re doing your brain a favor by giving it a break. But wait: is this actually what’s going on? Or could it be that you’re actually causing it more harm by drinking alcohol?
In this post, we’ll explore how chronic alcohol use impacts our brain and puts us at risk for developing alcohol-related brain damage. We’ll also share some tips for protecting our brain health. Let’s dive in!
Before we look at how alcohol affects our brain health, let’s first get clear on what brain damage is. Brain damage is a broad term used to describe any harm to the brain, whether it's permanent or temporary. For instance, we might suffer a blow to the head that leads to a concussion, as happens with many professional football players. Or brain damage can come in the form of a tumor that results in a neurological illness, such as a stroke.
These are usually the types of things we think about when we hear “brain damage.” But brain damage can also refer to changes in the way we think or behave resulting from substances we put into our body. These changes are perhaps a bit more subtle and develop over time, but they are no less serious than those caused by a traumatic accident or illness.
When it comes to the effect of alcohol on our brain, we typically think about the more immediate effects such as the slower reaction time, slurred speech, coordination problems, and lowered inhibitions. While it’s easy to wave these off as minor, temporary side effects, there’s a lot more going on in our brain than we might realize, especially if we’re drinking heavily over a long period of time.
In fact, there’s something called alcohol-related brain damage (ARBD), a brain disorder that is caused by regularly drinking too much alcohol over many years. Some people with ARBD experience a decline in their thinking and memory, known as mild cognitive impairment (MCI). They also might experience physical symptoms, such as liver damage, numbness in arms and legs, or muscle weakness.
The most severe form of ARDB, however, is Wernicke-Korsakoff’s Syndrome (WKS), which causes more serious problems with memory and thinking, similar to dementia or Alzheimer’s disease. People with this type of ARBD can also struggle with day-to-day tasks due to lack of muscle coordination and balance. Otherwise referred to as “wet brain,” this condition is caused by a lack of vitamin B1 (thiamine) in the body as a result of long-term heavy drinking. Unless it is treated promptly, the disease will become irreversible.
So how exactly does alcohol cause brain damage? It all comes down to our central nervous system, which includes our brain, spinal cord, and the network of neurons that carry information to other parts of our body.
Our central nervous system is incredibly sensitive to the effects of alcohol. It is also responsible for causing the immediate side effects we associate with drinking, such as poor coordination and impaired judgment. But over time, drinking too much alcohol can cause brain cells to die and our brain tissue to shrink. As a result, our brain struggles to initiate different tasks, such as moving our muscles or recalling important information.
Alcohol can also cause brain damage in more indirect ways. For instance, heavy, long-term consumption of alcohol can damage blood vessels in the brain, leading to high blood pressure and irregular heart beats, both of which are risk factors for stroke. A stroke happens when our brain doesn’t get enough blood, starving our brain cells of the oxygen and nutrients they need to survive. This can cause severe and irreversible brain damage.
Similarly, alcohol-related damage to other parts of our body can affect our brain over time. For instance, alcohol hepatitis is inflammation of the liver caused by years of drinking. Because the liver is responsible for filtering toxins, a dysfunctional liver sends “bad” blood to the brain. The result is hepatic encephalopathy, or a buildup of toxins in the brain, which leads to a decline in brain function.
The symptoms of ARBD vary and range from mild to severe depending on how badly alcohol has damaged the brain. They typically include problems with cognitive functioning (like thinking and understanding) and memory, alongside physical symptoms. Most people with ARBD will experience some, rather than all of the symptoms listed below.
Research suggests that approximately 50 percent of people with alcohol use disorder (AUD) in the U.S. have some form of brain damage or neuropsychological problems.
Generally, people will develop alcohol-related brain damage after 10 to 20 years of heavy drinking, although some have developed brain damage in less time. Heavy drinking is usually defined as consuming 15 drinks or more per week for men, and 8 drinks or more per week for women.
People who are diagnosed with ARBD are usually between 45 and 60 years old. While the condition tends to affect men more than women, women may develop alcohol-related brain damage in a shorter time span and at a younger age. This is likely because women are more susceptible to alcohol’s damaging effects than men.
Overall, the extent of alcohol’s effect on our brain depends on numerous factors, including the quantity and frequency of alcohol consumed, how long we’ve been drinking, our overall health, gender, and genetics — or if we have a family history of alcohol misuse.
So just how much alcohol causes brain damage? Well, it’s tough to say because there’s really no set amount of alcohol that guarantees we’ll develop brain damage. In general, the more alcohol we consume, and the more regularly we consume it, the greater the risk of damaging our brain.
Also, people with alcohol use disorder (AUD) are likely at a greater risk. This is because heavy drinking over the years can increase our tolerance, which typically leads to higher consumption levels. This is why it’s generally recommended to consume no more than one drink daily for women and two drinks daily for men.
It’s worth noting that even one night of binge drinking can cause brain damage. While it might not cause some conditions, like Wernicke-Korsakoff’s Syndrome or a stroke, a single night of heavy drinking can lead to impairment that causes a traumatic brain injury. For instance, since alcohol can cause us to lose balance and coordination — as well as impair our judgment — it puts us at a greater risk of falls and accidents that could lead to physical and cognitive injuries.
As for whether brain damage from alcohol use is permanent, it largely depends on the severity and type of damage. For instance, conditions like Wernicke-Korsakoff syndrome can be reversed if treated early. Because it is caused by thiamine-1 deficiency from alcohol use, thiamine and vitamin supplements can help improve brain function.
Strokes, however, are generally permanent, although a degree of recovery can be achieved. Most alcohol-related brain damage requires ongoing therapy and medical treatments to promote even a partial recovery. Unfortunately, when people typically receive diagnosis, much of the damage is already permanent. However, for all forms of alcohol-related brain damage, quitting drinking is the most important step.
One of the best things to do for our brain health is to limit our alcohol consumption or eliminate alcohol from our life entirely. Drinking alcohol can not only cause brain damage but lead to numerous physical and mental health issues, ranging from depression to heart disease.
With that in mind, here are a few more tips for protecting our brain health:
Alcohol is a toxic substance. Consuming it excessively over a long period of time can cause significant damage not only to our body but to our brain. Research shows that heavy drinking over the years can permanently damage our nervous system and shrink brain volume, ultimately leading to cognitive and physical decline. Alcohol’s effects on other parts of our body, particularly our liver, can contribute to brain-related damage as well. The best way to protect ourselves from alcohol-related brain damage is to limit our consumption of alcohol or eliminate it from our life entirely.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical and cognitive health in the process.
Every night after work, you plop down on the couch and enjoy a glass of wine. You find that it helps you unwind after a busy day. You think you’re doing your brain a favor by giving it a break. But wait: is this actually what’s going on? Or could it be that you’re actually causing it more harm by drinking alcohol?
In this post, we’ll explore how chronic alcohol use impacts our brain and puts us at risk for developing alcohol-related brain damage. We’ll also share some tips for protecting our brain health. Let’s dive in!
Before we look at how alcohol affects our brain health, let’s first get clear on what brain damage is. Brain damage is a broad term used to describe any harm to the brain, whether it's permanent or temporary. For instance, we might suffer a blow to the head that leads to a concussion, as happens with many professional football players. Or brain damage can come in the form of a tumor that results in a neurological illness, such as a stroke.
These are usually the types of things we think about when we hear “brain damage.” But brain damage can also refer to changes in the way we think or behave resulting from substances we put into our body. These changes are perhaps a bit more subtle and develop over time, but they are no less serious than those caused by a traumatic accident or illness.
When it comes to the effect of alcohol on our brain, we typically think about the more immediate effects such as the slower reaction time, slurred speech, coordination problems, and lowered inhibitions. While it’s easy to wave these off as minor, temporary side effects, there’s a lot more going on in our brain than we might realize, especially if we’re drinking heavily over a long period of time.
In fact, there’s something called alcohol-related brain damage (ARBD), a brain disorder that is caused by regularly drinking too much alcohol over many years. Some people with ARBD experience a decline in their thinking and memory, known as mild cognitive impairment (MCI). They also might experience physical symptoms, such as liver damage, numbness in arms and legs, or muscle weakness.
The most severe form of ARDB, however, is Wernicke-Korsakoff’s Syndrome (WKS), which causes more serious problems with memory and thinking, similar to dementia or Alzheimer’s disease. People with this type of ARBD can also struggle with day-to-day tasks due to lack of muscle coordination and balance. Otherwise referred to as “wet brain,” this condition is caused by a lack of vitamin B1 (thiamine) in the body as a result of long-term heavy drinking. Unless it is treated promptly, the disease will become irreversible.
So how exactly does alcohol cause brain damage? It all comes down to our central nervous system, which includes our brain, spinal cord, and the network of neurons that carry information to other parts of our body.
Our central nervous system is incredibly sensitive to the effects of alcohol. It is also responsible for causing the immediate side effects we associate with drinking, such as poor coordination and impaired judgment. But over time, drinking too much alcohol can cause brain cells to die and our brain tissue to shrink. As a result, our brain struggles to initiate different tasks, such as moving our muscles or recalling important information.
Alcohol can also cause brain damage in more indirect ways. For instance, heavy, long-term consumption of alcohol can damage blood vessels in the brain, leading to high blood pressure and irregular heart beats, both of which are risk factors for stroke. A stroke happens when our brain doesn’t get enough blood, starving our brain cells of the oxygen and nutrients they need to survive. This can cause severe and irreversible brain damage.
Similarly, alcohol-related damage to other parts of our body can affect our brain over time. For instance, alcohol hepatitis is inflammation of the liver caused by years of drinking. Because the liver is responsible for filtering toxins, a dysfunctional liver sends “bad” blood to the brain. The result is hepatic encephalopathy, or a buildup of toxins in the brain, which leads to a decline in brain function.
The symptoms of ARBD vary and range from mild to severe depending on how badly alcohol has damaged the brain. They typically include problems with cognitive functioning (like thinking and understanding) and memory, alongside physical symptoms. Most people with ARBD will experience some, rather than all of the symptoms listed below.
Research suggests that approximately 50 percent of people with alcohol use disorder (AUD) in the U.S. have some form of brain damage or neuropsychological problems.
Generally, people will develop alcohol-related brain damage after 10 to 20 years of heavy drinking, although some have developed brain damage in less time. Heavy drinking is usually defined as consuming 15 drinks or more per week for men, and 8 drinks or more per week for women.
People who are diagnosed with ARBD are usually between 45 and 60 years old. While the condition tends to affect men more than women, women may develop alcohol-related brain damage in a shorter time span and at a younger age. This is likely because women are more susceptible to alcohol’s damaging effects than men.
Overall, the extent of alcohol’s effect on our brain depends on numerous factors, including the quantity and frequency of alcohol consumed, how long we’ve been drinking, our overall health, gender, and genetics — or if we have a family history of alcohol misuse.
So just how much alcohol causes brain damage? Well, it’s tough to say because there’s really no set amount of alcohol that guarantees we’ll develop brain damage. In general, the more alcohol we consume, and the more regularly we consume it, the greater the risk of damaging our brain.
Also, people with alcohol use disorder (AUD) are likely at a greater risk. This is because heavy drinking over the years can increase our tolerance, which typically leads to higher consumption levels. This is why it’s generally recommended to consume no more than one drink daily for women and two drinks daily for men.
It’s worth noting that even one night of binge drinking can cause brain damage. While it might not cause some conditions, like Wernicke-Korsakoff’s Syndrome or a stroke, a single night of heavy drinking can lead to impairment that causes a traumatic brain injury. For instance, since alcohol can cause us to lose balance and coordination — as well as impair our judgment — it puts us at a greater risk of falls and accidents that could lead to physical and cognitive injuries.
As for whether brain damage from alcohol use is permanent, it largely depends on the severity and type of damage. For instance, conditions like Wernicke-Korsakoff syndrome can be reversed if treated early. Because it is caused by thiamine-1 deficiency from alcohol use, thiamine and vitamin supplements can help improve brain function.
Strokes, however, are generally permanent, although a degree of recovery can be achieved. Most alcohol-related brain damage requires ongoing therapy and medical treatments to promote even a partial recovery. Unfortunately, when people typically receive diagnosis, much of the damage is already permanent. However, for all forms of alcohol-related brain damage, quitting drinking is the most important step.
One of the best things to do for our brain health is to limit our alcohol consumption or eliminate alcohol from our life entirely. Drinking alcohol can not only cause brain damage but lead to numerous physical and mental health issues, ranging from depression to heart disease.
With that in mind, here are a few more tips for protecting our brain health:
Alcohol is a toxic substance. Consuming it excessively over a long period of time can cause significant damage not only to our body but to our brain. Research shows that heavy drinking over the years can permanently damage our nervous system and shrink brain volume, ultimately leading to cognitive and physical decline. Alcohol’s effects on other parts of our body, particularly our liver, can contribute to brain-related damage as well. The best way to protect ourselves from alcohol-related brain damage is to limit our consumption of alcohol or eliminate it from our life entirely.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical and cognitive health in the process.
Gain insight into how alcohol can interfere with bone growth, reduce bone density, and increase our risk of developing osteoporosis.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Remember as a kid being told to “drink your milk!”? It may have been annoying at the time, but it was actually great advice. This is because milk contains a lot of calcium — the most important mineral for strong, healthy bones. While we might not give much thought to our bones after entering adulthood, we really should — particularly if we’re regularly consuming alcohol.
What does alcohol do to your bones? Does alcohol affect bone density? And can you drink alcohol if you have osteoporosis? In this post, we’ll explore the connection between alcohol, bone density, and bone health in general. We’ll also see how heavy drinking can put us at risk of developing osteoporosis. We’ll also look at other osteoporosis risk factors and share tips on how to maintain healthy bones. Let’s dive in!
Healthy bones are vital for keeping us healthy and functioning properly. In addition to supporting our body and allowing us to move, they also help protect our internal organs and store many essential nutrients.
But, as with many other bodily parts, our bones can be affected by certain lifestyle choices, such as the amount of physical exercise we get and the foods or drinks we consume. This is why we’re told to drink our milk as kids!
Given the negative impact alcohol can have on so many bodily systems, it’s perhaps unsurprising to learn that alcohol can also be harmful to bone health. What does alcohol do to your bones, exactly? Multiple studies have shown that chronic, heavy drinking can increase the risk of osteoporosis — a bone disease that weakens our bones, making them thinner and less dense than they should be. It’s estimated that roughly half of those struggling with alcohol misuse also have decreasing bone mass.
So, how does alcohol affect the bones in our body? Does alcohol deplete vitamin D? And can you drink alcohol if you have osteoporosis? Let’s take a closer look at the effects of alcohol on bones and joints.
One way that alcohol directly affects our bone health is by interfering with vitamin and mineral absorption. Our bones are a major storage center for calcium and other important minerals, like vitamin D and magnesium. Calcium is absorbed from our food and drinks via the small intestine, and our kidneys are responsible for getting rid of excess calcium in the body.
Studies show that alcohol consumption disrupts how our body absorbs calcium and vitamin D. This can cause nutrient deficiencies that impact our body’s ability to build strong bones and maintain a strong bone density, putting us at a higher risk for fractures after falls.
Other effects of alcohol on bones and joints are more direct. For example, alcohol has a direct effect on our bone cell turnover rate. Our bones are constantly breaking down and rebuilding in small areas through a process called “remodeling.” Bone cells, called osteoclasts, break down parts of our bones to release more calcium into our bloodstream — a process called resorption. Osteoblasts, cells that stimulate bone formation, fill these holes with new, stronger bone.
Research indicates that heavy alcohol consumption increases bone resorption and reduces our body’s ability to promote new bone formation and repair. Over time, this results in impaired bone cell turnover and weaker bones.
One indirect way that alcohol affects our bone health is by interfering with the function of the parathyroid hormone (PTH), which regulates calcium levels. Here’s how it works: when we have decreased amounts of calcium in our bloodstream, our body produces PTH. This triggers the activity of osteoclasts, which dissolve small areas of bone and release more calcium into our blood.
Having more PTH tells our kidneys to hold onto calcium and stop eliminating it from our body. PTH also activates vitamin D, which boosts calcium absorption in our intestine. When calcium levels go up, further PTH production stops.
Drinking alcohol interferes with this process because it causes additional PTH to be released. Over time, this can result in too much calcium being drawn directly from our bones. As we’ve learned, when there’s not enough calcium present, our bone density diminishes.
Furthermore, research shows that men who drink heavily produce less testosterone, which is an important hormone for producing osteoblasts. In women, chronic consumption of alcohol can decrease estrogen — an important hormone that can inhibit bone breakdown and stimulate bone formation. (This is why a decrease in estrogen during menopause is often associated with bone loss.)
Another indirect way that alcohol can affect our bone health is by increasing our risk of falling. This may sound obvious, but the more alcohol we consume, the greater our chance of becoming intoxicated and losing our coordination and balance. Falling increases our risk of bone fractures, especially if we’re already prone to thin, weak bones. Perhaps not surprisingly, research shows that in older adults, light to moderate drinking is associated with fewer falls than heavy drinking is.
While the occasional alcoholic beverage likely won’t be harmful, research shows that heavy alcohol consumption can decrease bone strength, increase fracture risk, and lead to osteoporosis. Heavy drinking is defined as more than 4 drinks per day or 14 drinks per week for men, and more than three drinks per day or 7 drinks per week for women.
For this reason, experts recommend that if we do choose to drink, we should only drink light to moderate amounts — one drink per day or fewer for women, and two drinks per day or fewer for men. However, if we’ve already been diagnosed with osteoporosis and continue drinking, it can worsen the condition and increase our risk for bone fractures.
Interestingly, while heavy alcohol consumption negatively impacts bones at all ages, research has also found that excessive drinking is especially harmful to younger bones that are still growing. This is largely because alcohol reduces peak bone mass, which can result in weaker adult bones than normal.
For instance, one study examined binge drinking and college-age women’s bone density. Researchers found decreased bone mineral density in the vertebrae of women who had more instances of binge drinking episodes. They concluded that heavy drinking before women have reached peak bone mass — which usually occurs by the late twenties — could negatively impact skeletal health.
The good news is that studies also suggest that if we have a history of alcohol misuse and quit drinking, our body can restart the healthy bone-building process.
As we’ve established, heavy alcohol consumption is certainly a risk factor for osteoporosis. But it’s not the only one: menopause, lifestyle factors, and certain health conditions also play a role. Our risk of developing osteoporosis naturally increases with age. In fact, 25% of women and 6% of men 65 and older have osteoporosis.
During menopause, females are particularly susceptible to losing bone mass. This is largely due to the loss of estrogen, which negatively impacts bone density. In general, women are at a greater risk of osteoporosis than men because they tend to have less bone tissue. However, while males lose bone mass more slowly than females, by 65-70 years old, they typically lose bone mass at the same rate.
Other lifestyle factors that increase our risk of osteoporosis include eating a high calorie diet; not getting enough calcium or vitamin K and D; having a sedentary lifestyle; eating a diet low in fruits, whole grains, and vegetables; smoking; stress; a history of falls; and being underweight.
Some health conditions — such as rheumatoid arthritis, chronic liver disease, diabetes, and cardiovascular disease — can also increase our risk of osteoporosis. Furthermore, prolonged use of some corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, can be damaging to our bones.
What about those of us who have already been diagnosed with osteoporosis — can you drink alcohol if you have osteoporosis? Science says it’s not a good idea. For one thing, alcohol can further weaken our bones. Besides, it can also interfere with medications and increase the risk of potentially dangerous falls. However, it’s always best to consult with a healthcare provider for personalized advice.
In addition to limiting or eliminating our alcohol intake, we can help support optimal bone health and protect ourselves from osteoporosis in several ways:
Alcohol can negatively impact our bone health, particularly if we’re regularly drinking large amounts. Heavy alcohol consumption not only increases our risk of developing osteoporosis, but it affects the absorption of important vitamins and minerals for bone health and reduces our body’s ability to promote new bone formation. In addition to decreasing or eliminating our alcohol intake, we can support optimal bone health and reduce our chance of developing osteoporosis by eating a diet rich in calcium, vitamin D, magnesium and zinc, staying active, and not smoking.
If you want to cut back on your alcohol consumption and start living healthier, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Remember as a kid being told to “drink your milk!”? It may have been annoying at the time, but it was actually great advice. This is because milk contains a lot of calcium — the most important mineral for strong, healthy bones. While we might not give much thought to our bones after entering adulthood, we really should — particularly if we’re regularly consuming alcohol.
What does alcohol do to your bones? Does alcohol affect bone density? And can you drink alcohol if you have osteoporosis? In this post, we’ll explore the connection between alcohol, bone density, and bone health in general. We’ll also see how heavy drinking can put us at risk of developing osteoporosis. We’ll also look at other osteoporosis risk factors and share tips on how to maintain healthy bones. Let’s dive in!
Healthy bones are vital for keeping us healthy and functioning properly. In addition to supporting our body and allowing us to move, they also help protect our internal organs and store many essential nutrients.
But, as with many other bodily parts, our bones can be affected by certain lifestyle choices, such as the amount of physical exercise we get and the foods or drinks we consume. This is why we’re told to drink our milk as kids!
Given the negative impact alcohol can have on so many bodily systems, it’s perhaps unsurprising to learn that alcohol can also be harmful to bone health. What does alcohol do to your bones, exactly? Multiple studies have shown that chronic, heavy drinking can increase the risk of osteoporosis — a bone disease that weakens our bones, making them thinner and less dense than they should be. It’s estimated that roughly half of those struggling with alcohol misuse also have decreasing bone mass.
So, how does alcohol affect the bones in our body? Does alcohol deplete vitamin D? And can you drink alcohol if you have osteoporosis? Let’s take a closer look at the effects of alcohol on bones and joints.
One way that alcohol directly affects our bone health is by interfering with vitamin and mineral absorption. Our bones are a major storage center for calcium and other important minerals, like vitamin D and magnesium. Calcium is absorbed from our food and drinks via the small intestine, and our kidneys are responsible for getting rid of excess calcium in the body.
Studies show that alcohol consumption disrupts how our body absorbs calcium and vitamin D. This can cause nutrient deficiencies that impact our body’s ability to build strong bones and maintain a strong bone density, putting us at a higher risk for fractures after falls.
Other effects of alcohol on bones and joints are more direct. For example, alcohol has a direct effect on our bone cell turnover rate. Our bones are constantly breaking down and rebuilding in small areas through a process called “remodeling.” Bone cells, called osteoclasts, break down parts of our bones to release more calcium into our bloodstream — a process called resorption. Osteoblasts, cells that stimulate bone formation, fill these holes with new, stronger bone.
Research indicates that heavy alcohol consumption increases bone resorption and reduces our body’s ability to promote new bone formation and repair. Over time, this results in impaired bone cell turnover and weaker bones.
One indirect way that alcohol affects our bone health is by interfering with the function of the parathyroid hormone (PTH), which regulates calcium levels. Here’s how it works: when we have decreased amounts of calcium in our bloodstream, our body produces PTH. This triggers the activity of osteoclasts, which dissolve small areas of bone and release more calcium into our blood.
Having more PTH tells our kidneys to hold onto calcium and stop eliminating it from our body. PTH also activates vitamin D, which boosts calcium absorption in our intestine. When calcium levels go up, further PTH production stops.
Drinking alcohol interferes with this process because it causes additional PTH to be released. Over time, this can result in too much calcium being drawn directly from our bones. As we’ve learned, when there’s not enough calcium present, our bone density diminishes.
Furthermore, research shows that men who drink heavily produce less testosterone, which is an important hormone for producing osteoblasts. In women, chronic consumption of alcohol can decrease estrogen — an important hormone that can inhibit bone breakdown and stimulate bone formation. (This is why a decrease in estrogen during menopause is often associated with bone loss.)
Another indirect way that alcohol can affect our bone health is by increasing our risk of falling. This may sound obvious, but the more alcohol we consume, the greater our chance of becoming intoxicated and losing our coordination and balance. Falling increases our risk of bone fractures, especially if we’re already prone to thin, weak bones. Perhaps not surprisingly, research shows that in older adults, light to moderate drinking is associated with fewer falls than heavy drinking is.
While the occasional alcoholic beverage likely won’t be harmful, research shows that heavy alcohol consumption can decrease bone strength, increase fracture risk, and lead to osteoporosis. Heavy drinking is defined as more than 4 drinks per day or 14 drinks per week for men, and more than three drinks per day or 7 drinks per week for women.
For this reason, experts recommend that if we do choose to drink, we should only drink light to moderate amounts — one drink per day or fewer for women, and two drinks per day or fewer for men. However, if we’ve already been diagnosed with osteoporosis and continue drinking, it can worsen the condition and increase our risk for bone fractures.
Interestingly, while heavy alcohol consumption negatively impacts bones at all ages, research has also found that excessive drinking is especially harmful to younger bones that are still growing. This is largely because alcohol reduces peak bone mass, which can result in weaker adult bones than normal.
For instance, one study examined binge drinking and college-age women’s bone density. Researchers found decreased bone mineral density in the vertebrae of women who had more instances of binge drinking episodes. They concluded that heavy drinking before women have reached peak bone mass — which usually occurs by the late twenties — could negatively impact skeletal health.
The good news is that studies also suggest that if we have a history of alcohol misuse and quit drinking, our body can restart the healthy bone-building process.
As we’ve established, heavy alcohol consumption is certainly a risk factor for osteoporosis. But it’s not the only one: menopause, lifestyle factors, and certain health conditions also play a role. Our risk of developing osteoporosis naturally increases with age. In fact, 25% of women and 6% of men 65 and older have osteoporosis.
During menopause, females are particularly susceptible to losing bone mass. This is largely due to the loss of estrogen, which negatively impacts bone density. In general, women are at a greater risk of osteoporosis than men because they tend to have less bone tissue. However, while males lose bone mass more slowly than females, by 65-70 years old, they typically lose bone mass at the same rate.
Other lifestyle factors that increase our risk of osteoporosis include eating a high calorie diet; not getting enough calcium or vitamin K and D; having a sedentary lifestyle; eating a diet low in fruits, whole grains, and vegetables; smoking; stress; a history of falls; and being underweight.
Some health conditions — such as rheumatoid arthritis, chronic liver disease, diabetes, and cardiovascular disease — can also increase our risk of osteoporosis. Furthermore, prolonged use of some corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, can be damaging to our bones.
What about those of us who have already been diagnosed with osteoporosis — can you drink alcohol if you have osteoporosis? Science says it’s not a good idea. For one thing, alcohol can further weaken our bones. Besides, it can also interfere with medications and increase the risk of potentially dangerous falls. However, it’s always best to consult with a healthcare provider for personalized advice.
In addition to limiting or eliminating our alcohol intake, we can help support optimal bone health and protect ourselves from osteoporosis in several ways:
Alcohol can negatively impact our bone health, particularly if we’re regularly drinking large amounts. Heavy alcohol consumption not only increases our risk of developing osteoporosis, but it affects the absorption of important vitamins and minerals for bone health and reduces our body’s ability to promote new bone formation. In addition to decreasing or eliminating our alcohol intake, we can support optimal bone health and reduce our chance of developing osteoporosis by eating a diet rich in calcium, vitamin D, magnesium and zinc, staying active, and not smoking.
If you want to cut back on your alcohol consumption and start living healthier, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Struggling to get a good night’s sleep? Explore some of the best sleep hygiene habits and practices for promoting restful sleep.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Every night, it’s the same thing: you get into bed, turn off the light, and close your eyes. But instead of being lulled into a sound, restful sleep, you find yourself staring at the ceiling, tossing and turning, and ruminating over all the tasks on your to-do list. You wake up exhausted and spend your day chugging coffee, only to experience another terrible night of not-sleeping the following night.
In this post, we’ll shed light on the importance of sleep and good sleep hygiene. We’ll also offer tips and tricks for getting a good night’s sleep. Let’s get started!
Ever noticed how things just seem easier when you’ve slept well? Little daily stressors don’t seem to affect you as much, and you tend to feel more alert, energized, and productive.
On the flip side, a bad night’s sleep can ruin our day; that’s why we talk about “waking up on the wrong side of the bed.” Lack of sleep can cause us to be agitated, irritated, and annoyed — even at little things. It can also make it difficult to focus and concentrate.
There’s a reason sleep affects us so much — it plays a crucial role in nearly every aspect of our health. Let’s take a look at six main reasons why regular quality sleep is so beneficial:
The importance of sleep to our physical, mental, and emotional health is clear. But how can we get some better zzz’s?
Enter “sleep hygiene” — the healthy habits and practices that help promote quality sleep. Just as we practice good personal hygiene by brushing our teeth, washing our hands, and showering, good sleep hygiene is about taking certain steps and building healthy habits to help facilitate a good night’s rest.
Paying attention to sleep hygiene is one of the most important ways that we can set ourselves up for better sleep. Poor sleep hygiene can get in the way of a good night’s rest. And it’s not just about what we do before we go to bed that counts. The habits and practice we engage in during the day can also make a difference.
When we think about our body’s circadian rhythm, this actually makes sense. Our body’s internal clock regulates the timing of periods of sleepiness and wakefulness throughout the day. Light exposure, meal times, physical activity, and other factors can influence our circadian rhythm.
Additionally, the neurotransmitter adenosine builds up in our brains during wakefulness and decreases during sleep. High levels of adenosine promote sleepiness, so ensuring sufficient wakefulness during the day can help us fall asleep at night.
Let’s get practical: what specific sleep hygiene habits and practices can we do to get better sleep? Below are 10 science-backed tips:
Try to avoid large meals, caffeine, and alcohol close to bedtime. All of these can disrupt our sleep. In fact, the effects of caffeine can last 3 to 7 hours after we consume it. This means that our afternoon cup of coffee may keep us awake and alert longer than we’d like.
Similarly, while it can be tempting to indulge in an evening snack, eating signals to the local “clocks” in our liver, heart, muscles, and kidneys that it’s time to work. In other words, food tells our body that it’s time to get moving, not rest. Plus, eating at night results in poorer control of blood glucose, which can lead to metabolic disease.
While alcohol can make it easier to fall asleep, it actually decreases our overall quality of sleep. As our body continues to metabolize the alcohol throughout the night, it can cause wakefulness and sleep disruptions. Research has shown that alcohol suppresses rapid eye movement (REM) sleep, one of the most important sleep stages for physical and mental restoration. Because of this, it’s best to limit our alcohol consumption and avoid it late into the evening.
Taking long naps, particularly late in the day, can interfere with our sleep schedule and lead us to go to bed later. In general, napping during the day can make it harder to fall asleep that evening and may make us more prone to waking up during the night. Those of us who do nap should try not to do so after 2pm and be sure to keep it to 30 minutes or less.
Regular exercise can make it easier to sleep at night (in addition to offering many physical and mental health benefits!). In fact, as little as 30 minutes of aerobic exercise per day can improve our sleep quality and overall health. Exercising outdoors is even better! Exposure to natural light helps regulate our sleep cycle. Just make sure to avoid vigorous exercise within an hour or two of bedtime. Exercise increases our energy levels and body temperature, which can make it harder to relax and fall asleep.
Stress and sleep are closely linked. It’s a cycle: stress adversely affects sleep quality and duration, but insufficient sleep can also increase stress levels. Try incorporating relaxation techniques into your daily and nightly routine, such as meditation, yoga nidra, mindfulness, or deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing. For more ideas, check out the 10 best meditations for stress relief. You can also explore these 7 science-backed supplements for stress relief.
A comfortable bed is tempting! We might want to use it for reading, working, talking on the phone, or watching TV. But it’s important for our brain to associate our bed with sleep (sex is the only other bed-related activity). If you usually read before going to sleep, try reading on the couch before moving to your bed.
It’s important to go to bed at the same time on most nights and get up at the same time most mornings, even on weekends and holidays. As tempting as it is to sleep in on the weekends, we should still get up at the same time we do during the week. Even a couple of late nights and late wake ups on the weekend can reorder our biological clock and leave us feeling tired and not rested when we get back into our routine. Be sure to set a time for “lights off” — and stick to it! Keep in mind that experts recommend getting at least 7-9 hours of quality sleep per night.
Create a bedtime routine that you follow every evening. This signals to our brain that it’s time for sleep. For instance, maybe take a shower or bath, put on pajamas, brush your teeth and start reading. Or try developing the habit of doing 15-20 minutes of meditation, yoga, gentle stretching, or deep breathing before bedtime. The goal is to find activities that help us relax, then condition ourselves to know that our routine means that it’s time to sleep. We can also try incorporating progressive muscle relaxation, a technique in which we focus on one part of our body at a time, tensing and relaxing muscles until our whole body is relaxed.
Exposure to blue light suppresses the body’s release of melatonin (a hormone that makes us feel drowsy), making it difficult for us to fall and stay asleep. Try to establish an electronic curfew — a time in the evening when all TVs, phones, and computers are turned off. This should be at least 30 minutes before bedtime, ideally an hour before. If you enjoy reading before bed, opt for printed copies of books, newspapers, or magazines rather than an electronic device.
Make sure your sleeping environment is optimal. Cool, dark rooms are typically more conducive to restorative sleep. Experts recommend setting your thermostat to 60-68 degrees F (65 degrees is usually ideal). If it’s too noisy or too quiet, create white noise in the form of a fan, humidifier, or noise machine. We can also use black out curtains or an eye mask to prevent light from interrupting our sleep. Another tip is to use light smells, such as lavender, which may induce a calmer state of mind and help facilitate sleep.
Sleep is vitally important for our physical, mental, and emotional health. Without it, we wouldn’t survive! Practicing good sleep hygiene can help facilitate restful, quality sleep. Poor sleep hygiene, however, can prevent us from getting a restful night’s sleep. What we do during the day is just as important as what we do at night.
Some of the best sleep hygiene habits we can adopt include not eating late at night, limiting our alcohol consumption, avoiding late afternoon or long naps, exercising regularly, managing stress, using our bed only for sleep and sex, developing a consistent, evening bedtime routine, unplugging from technology, and creating an optimal sleep environment in our bedroom. When we do these things, our mind and body will thank us!
If you want to cut back on your alcohol consumption and start getting better sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and experience more restful nights.
Every night, it’s the same thing: you get into bed, turn off the light, and close your eyes. But instead of being lulled into a sound, restful sleep, you find yourself staring at the ceiling, tossing and turning, and ruminating over all the tasks on your to-do list. You wake up exhausted and spend your day chugging coffee, only to experience another terrible night of not-sleeping the following night.
In this post, we’ll shed light on the importance of sleep and good sleep hygiene. We’ll also offer tips and tricks for getting a good night’s sleep. Let’s get started!
Ever noticed how things just seem easier when you’ve slept well? Little daily stressors don’t seem to affect you as much, and you tend to feel more alert, energized, and productive.
On the flip side, a bad night’s sleep can ruin our day; that’s why we talk about “waking up on the wrong side of the bed.” Lack of sleep can cause us to be agitated, irritated, and annoyed — even at little things. It can also make it difficult to focus and concentrate.
There’s a reason sleep affects us so much — it plays a crucial role in nearly every aspect of our health. Let’s take a look at six main reasons why regular quality sleep is so beneficial:
The importance of sleep to our physical, mental, and emotional health is clear. But how can we get some better zzz’s?
Enter “sleep hygiene” — the healthy habits and practices that help promote quality sleep. Just as we practice good personal hygiene by brushing our teeth, washing our hands, and showering, good sleep hygiene is about taking certain steps and building healthy habits to help facilitate a good night’s rest.
Paying attention to sleep hygiene is one of the most important ways that we can set ourselves up for better sleep. Poor sleep hygiene can get in the way of a good night’s rest. And it’s not just about what we do before we go to bed that counts. The habits and practice we engage in during the day can also make a difference.
When we think about our body’s circadian rhythm, this actually makes sense. Our body’s internal clock regulates the timing of periods of sleepiness and wakefulness throughout the day. Light exposure, meal times, physical activity, and other factors can influence our circadian rhythm.
Additionally, the neurotransmitter adenosine builds up in our brains during wakefulness and decreases during sleep. High levels of adenosine promote sleepiness, so ensuring sufficient wakefulness during the day can help us fall asleep at night.
Let’s get practical: what specific sleep hygiene habits and practices can we do to get better sleep? Below are 10 science-backed tips:
Try to avoid large meals, caffeine, and alcohol close to bedtime. All of these can disrupt our sleep. In fact, the effects of caffeine can last 3 to 7 hours after we consume it. This means that our afternoon cup of coffee may keep us awake and alert longer than we’d like.
Similarly, while it can be tempting to indulge in an evening snack, eating signals to the local “clocks” in our liver, heart, muscles, and kidneys that it’s time to work. In other words, food tells our body that it’s time to get moving, not rest. Plus, eating at night results in poorer control of blood glucose, which can lead to metabolic disease.
While alcohol can make it easier to fall asleep, it actually decreases our overall quality of sleep. As our body continues to metabolize the alcohol throughout the night, it can cause wakefulness and sleep disruptions. Research has shown that alcohol suppresses rapid eye movement (REM) sleep, one of the most important sleep stages for physical and mental restoration. Because of this, it’s best to limit our alcohol consumption and avoid it late into the evening.
Taking long naps, particularly late in the day, can interfere with our sleep schedule and lead us to go to bed later. In general, napping during the day can make it harder to fall asleep that evening and may make us more prone to waking up during the night. Those of us who do nap should try not to do so after 2pm and be sure to keep it to 30 minutes or less.
Regular exercise can make it easier to sleep at night (in addition to offering many physical and mental health benefits!). In fact, as little as 30 minutes of aerobic exercise per day can improve our sleep quality and overall health. Exercising outdoors is even better! Exposure to natural light helps regulate our sleep cycle. Just make sure to avoid vigorous exercise within an hour or two of bedtime. Exercise increases our energy levels and body temperature, which can make it harder to relax and fall asleep.
Stress and sleep are closely linked. It’s a cycle: stress adversely affects sleep quality and duration, but insufficient sleep can also increase stress levels. Try incorporating relaxation techniques into your daily and nightly routine, such as meditation, yoga nidra, mindfulness, or deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing. For more ideas, check out the 10 best meditations for stress relief. You can also explore these 7 science-backed supplements for stress relief.
A comfortable bed is tempting! We might want to use it for reading, working, talking on the phone, or watching TV. But it’s important for our brain to associate our bed with sleep (sex is the only other bed-related activity). If you usually read before going to sleep, try reading on the couch before moving to your bed.
It’s important to go to bed at the same time on most nights and get up at the same time most mornings, even on weekends and holidays. As tempting as it is to sleep in on the weekends, we should still get up at the same time we do during the week. Even a couple of late nights and late wake ups on the weekend can reorder our biological clock and leave us feeling tired and not rested when we get back into our routine. Be sure to set a time for “lights off” — and stick to it! Keep in mind that experts recommend getting at least 7-9 hours of quality sleep per night.
Create a bedtime routine that you follow every evening. This signals to our brain that it’s time for sleep. For instance, maybe take a shower or bath, put on pajamas, brush your teeth and start reading. Or try developing the habit of doing 15-20 minutes of meditation, yoga, gentle stretching, or deep breathing before bedtime. The goal is to find activities that help us relax, then condition ourselves to know that our routine means that it’s time to sleep. We can also try incorporating progressive muscle relaxation, a technique in which we focus on one part of our body at a time, tensing and relaxing muscles until our whole body is relaxed.
Exposure to blue light suppresses the body’s release of melatonin (a hormone that makes us feel drowsy), making it difficult for us to fall and stay asleep. Try to establish an electronic curfew — a time in the evening when all TVs, phones, and computers are turned off. This should be at least 30 minutes before bedtime, ideally an hour before. If you enjoy reading before bed, opt for printed copies of books, newspapers, or magazines rather than an electronic device.
Make sure your sleeping environment is optimal. Cool, dark rooms are typically more conducive to restorative sleep. Experts recommend setting your thermostat to 60-68 degrees F (65 degrees is usually ideal). If it’s too noisy or too quiet, create white noise in the form of a fan, humidifier, or noise machine. We can also use black out curtains or an eye mask to prevent light from interrupting our sleep. Another tip is to use light smells, such as lavender, which may induce a calmer state of mind and help facilitate sleep.
Sleep is vitally important for our physical, mental, and emotional health. Without it, we wouldn’t survive! Practicing good sleep hygiene can help facilitate restful, quality sleep. Poor sleep hygiene, however, can prevent us from getting a restful night’s sleep. What we do during the day is just as important as what we do at night.
Some of the best sleep hygiene habits we can adopt include not eating late at night, limiting our alcohol consumption, avoiding late afternoon or long naps, exercising regularly, managing stress, using our bed only for sleep and sex, developing a consistent, evening bedtime routine, unplugging from technology, and creating an optimal sleep environment in our bedroom. When we do these things, our mind and body will thank us!
If you want to cut back on your alcohol consumption and start getting better sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and experience more restful nights.
Explore how alcohol disrupts cognitive processes and can cause that lethargic, dull mental state known as “brain fog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You just woke up after a night of drinking. You go to meet your friends for brunch, but when you get there you realize you’ve forgotten your wallet. You’re listening to your friend tell a story, but you can’t seem to focus. The waiter comes around to take your order, but you can’t decide what you want. It actually hurts to think. What’s going on — and why can’t you seem to get it together?
What is alcohol brain fog all about? And how long does brain fog last after drinking? In this post, we’ll explore how alcohol disrupts cognitive processes, causing us to experience brain fog. We’ll also look at ways to protect ourselves from brain fog and keep our brain healthy. Let’s dive in!
Before we look at alcohol’s role in brain fog, let’s take a moment to define brain fog. While it’s not technically classified as a medical condition, brain fog refers to cognitive difficulties, such as trouble with focus, memory, and thinking. It’s characterized by confusion, forgetfulness, or a lack of mental clarity.
While there’s no established set of symptoms that all people with brain fog experience, here are some things we may experience as a result of brain fog:
Many people with brain fog also feel fatigued — both mentally and physically. It’s almost as if there’s a layer of film in our mind that prevents our brain from working as well as it normally does.
Brain fog can be caused by various factors, such as lack of sleep, stress, malnutrition, medication, neuroinflammation, and the use of certain substances, such as alcohol.
Given alcohol’s short- and long-term effects on the brain, it’s perhaps unsurprising to learn that we can get that lethargic, dull mental state we refer to as brain fog after drinking. In fact, one study found that hangovers have a negative effect on cognitive functions, including visual, memory, and intellectual processes. Another study noted that people are generally less alert when they’re hungover.
But, how exactly does brain fog from alcohol develop? Let’s take a closer look at four specific factors that contribute to having a foggy brain after drinking.
Alcohol is a depressant that slows our central nervous system and reduces our brain activity. Two neurotransmitters in particular play an important role in this process: gamma-aminobutyric acid (GABA) and glutamate. Both of these are regulated by the hypothalamus, the almond-sized region of our brain that acts as a link between our endocrine system and nervous system.
GABA reduces the activity of our brain’s neurons, the nerve cells. Consuming alcohol actually amplifies this effect, contributing to feelings of drowsiness and relaxation. Glutamate, on the other hand, typically stimulates increased brain activity and energy levels. It also helps control our cognitive abilities, such as learning and memory. However, alcohol suppresses glutamate’s effects, leading to even slower brain activity. This decrease in brain activity not only affects us while we’re drinking, but it can result in brain fog the next day. It’s also why we might have difficulty concentrating or recalling certain things.
Alcohol can also impair our cognition by affecting our diet and vitamin absorption. Alcohol is devoid of important proteins, minerals, and vitamins — and it actually inhibits the absorption and use of vital nutrients such as thiamine (vitamin B1), vitamin B12, folic acid, and zinc. Thiamine is particularly important, as it’s involved in the metabolism of proteins and fat and the formation of hemoglobin — a protein in red blood cells that carries oxygen to tissues throughout our body.
Lack of nutrients affects not just our physical body, but our cognitive abilities as well, such as our ability to process information and solve problems. In fact, a deficiency in the essential nutrient thiamine resulting from chronic, heavy alcohol consumption is one of the biggest factors contributing to alcohol-induced brain damage.
Another way that brain fog from alcohol develops has to do with dehydration and inflammation. Alcohol is a diuretic, which means it promotes water loss through urine. As a result, we become dehydrated easily. Dehydration not only causes the symptoms we typically associate with a hangover, such as a headache, but it contributes to other symptoms of brain fog, such as difficulty concentrating and focusing.
We often don’t realize it, but water actually helps our brain cells communicate with each other. When we’re dehydrated, our brain function can become significantly impaired. This is why people who are severely dehydrated get easily confused and disoriented — sometimes even becoming delirious.
Similarly, alcohol also causes significant inflammation throughout the body, which includes our brain. This inflammation contributes to both headaches and brain fog.
Finally, alcohol can also disrupt our natural sleep cycle and reduce our overall quality of sleep. Even though alcohol helps us fall asleep faster — thanks in large part to its depressive effect — we typically experience more sleep disturbances as the night goes on. Quality sleep is important for nearly every aspect of our health, including our metabolism, mood, and cognitive function (attention, learning, and memory). After only one night of poor sleep, our cognitive functions and performance start to decline. We might find ourselves in that brain fog state, forgetting things more often or having difficulty concentrating.
How long does brain fog last after drinking? Brain fog from alcohol — also known as hangover brain fog — usually lessens within 8 to 24 hours after drinking. However, the time frame can be longer for people who are regularly consuming heavy amounts of alcohol.
In fact, many people with alcohol use disorder (AUD) who go through the detoxification process experience prolonged brain fog. This is largely because our body is working hard to clear a buildup of alcohol-related toxins while also battling cravings for more alcohol, making it difficult to think clearly.
In these cases, how quickly brain fog goes away depends on several factors, such as the severity of alcohol misuse, how long we’ve been drinking, and our overall health status. While brain fog sometimes goes away on its own within a few days or weeks after quitting drinking, it can persist for extended periods for some people, particularly those with severe alcohol misuse. These people usually require professional medical attention to be treated effectively.
The good news is that studies show that people who maintain sobriety continue to recover cognitive function over several months to 1 year, and they experience significant increases in brain volume compared to people who don’t abstain.
The most obvious way to prevent brain fog after drinking is to limit our consumption of alcohol or to stop drinking altogether. Several lifestyle habits can enhance our brain function. Here are 8 tips:
It’s not unusual to experience brain fog after a night of drinking. Alcohol slows communication between brain cells, inhibitions the absorption of essential nutrients, causes dehydration and inflammation, and interferes with our quality of sleep — all of which can impair our cognitive function and make it difficult to think clearly, focus, and recall information.
While brain fog usually goes away on its own, it can sometimes be prolonged in people who misuse alcohol and stop drinking. The best way to prevent brain fog is to limit our alcohol consumption or eliminate it entirely. We can also enhance our brain function through good-health practices: getting adequate sleep, eating a healthy diet, exercising regularly, hydrating, and practicing stress reduction techniques.
If you want to cut back on your alcohol consumption and boost your brain health, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and improve their cognitive functioning.
You just woke up after a night of drinking. You go to meet your friends for brunch, but when you get there you realize you’ve forgotten your wallet. You’re listening to your friend tell a story, but you can’t seem to focus. The waiter comes around to take your order, but you can’t decide what you want. It actually hurts to think. What’s going on — and why can’t you seem to get it together?
What is alcohol brain fog all about? And how long does brain fog last after drinking? In this post, we’ll explore how alcohol disrupts cognitive processes, causing us to experience brain fog. We’ll also look at ways to protect ourselves from brain fog and keep our brain healthy. Let’s dive in!
Before we look at alcohol’s role in brain fog, let’s take a moment to define brain fog. While it’s not technically classified as a medical condition, brain fog refers to cognitive difficulties, such as trouble with focus, memory, and thinking. It’s characterized by confusion, forgetfulness, or a lack of mental clarity.
While there’s no established set of symptoms that all people with brain fog experience, here are some things we may experience as a result of brain fog:
Many people with brain fog also feel fatigued — both mentally and physically. It’s almost as if there’s a layer of film in our mind that prevents our brain from working as well as it normally does.
Brain fog can be caused by various factors, such as lack of sleep, stress, malnutrition, medication, neuroinflammation, and the use of certain substances, such as alcohol.
Given alcohol’s short- and long-term effects on the brain, it’s perhaps unsurprising to learn that we can get that lethargic, dull mental state we refer to as brain fog after drinking. In fact, one study found that hangovers have a negative effect on cognitive functions, including visual, memory, and intellectual processes. Another study noted that people are generally less alert when they’re hungover.
But, how exactly does brain fog from alcohol develop? Let’s take a closer look at four specific factors that contribute to having a foggy brain after drinking.
Alcohol is a depressant that slows our central nervous system and reduces our brain activity. Two neurotransmitters in particular play an important role in this process: gamma-aminobutyric acid (GABA) and glutamate. Both of these are regulated by the hypothalamus, the almond-sized region of our brain that acts as a link between our endocrine system and nervous system.
GABA reduces the activity of our brain’s neurons, the nerve cells. Consuming alcohol actually amplifies this effect, contributing to feelings of drowsiness and relaxation. Glutamate, on the other hand, typically stimulates increased brain activity and energy levels. It also helps control our cognitive abilities, such as learning and memory. However, alcohol suppresses glutamate’s effects, leading to even slower brain activity. This decrease in brain activity not only affects us while we’re drinking, but it can result in brain fog the next day. It’s also why we might have difficulty concentrating or recalling certain things.
Alcohol can also impair our cognition by affecting our diet and vitamin absorption. Alcohol is devoid of important proteins, minerals, and vitamins — and it actually inhibits the absorption and use of vital nutrients such as thiamine (vitamin B1), vitamin B12, folic acid, and zinc. Thiamine is particularly important, as it’s involved in the metabolism of proteins and fat and the formation of hemoglobin — a protein in red blood cells that carries oxygen to tissues throughout our body.
Lack of nutrients affects not just our physical body, but our cognitive abilities as well, such as our ability to process information and solve problems. In fact, a deficiency in the essential nutrient thiamine resulting from chronic, heavy alcohol consumption is one of the biggest factors contributing to alcohol-induced brain damage.
Another way that brain fog from alcohol develops has to do with dehydration and inflammation. Alcohol is a diuretic, which means it promotes water loss through urine. As a result, we become dehydrated easily. Dehydration not only causes the symptoms we typically associate with a hangover, such as a headache, but it contributes to other symptoms of brain fog, such as difficulty concentrating and focusing.
We often don’t realize it, but water actually helps our brain cells communicate with each other. When we’re dehydrated, our brain function can become significantly impaired. This is why people who are severely dehydrated get easily confused and disoriented — sometimes even becoming delirious.
Similarly, alcohol also causes significant inflammation throughout the body, which includes our brain. This inflammation contributes to both headaches and brain fog.
Finally, alcohol can also disrupt our natural sleep cycle and reduce our overall quality of sleep. Even though alcohol helps us fall asleep faster — thanks in large part to its depressive effect — we typically experience more sleep disturbances as the night goes on. Quality sleep is important for nearly every aspect of our health, including our metabolism, mood, and cognitive function (attention, learning, and memory). After only one night of poor sleep, our cognitive functions and performance start to decline. We might find ourselves in that brain fog state, forgetting things more often or having difficulty concentrating.
How long does brain fog last after drinking? Brain fog from alcohol — also known as hangover brain fog — usually lessens within 8 to 24 hours after drinking. However, the time frame can be longer for people who are regularly consuming heavy amounts of alcohol.
In fact, many people with alcohol use disorder (AUD) who go through the detoxification process experience prolonged brain fog. This is largely because our body is working hard to clear a buildup of alcohol-related toxins while also battling cravings for more alcohol, making it difficult to think clearly.
In these cases, how quickly brain fog goes away depends on several factors, such as the severity of alcohol misuse, how long we’ve been drinking, and our overall health status. While brain fog sometimes goes away on its own within a few days or weeks after quitting drinking, it can persist for extended periods for some people, particularly those with severe alcohol misuse. These people usually require professional medical attention to be treated effectively.
The good news is that studies show that people who maintain sobriety continue to recover cognitive function over several months to 1 year, and they experience significant increases in brain volume compared to people who don’t abstain.
The most obvious way to prevent brain fog after drinking is to limit our consumption of alcohol or to stop drinking altogether. Several lifestyle habits can enhance our brain function. Here are 8 tips:
It’s not unusual to experience brain fog after a night of drinking. Alcohol slows communication between brain cells, inhibitions the absorption of essential nutrients, causes dehydration and inflammation, and interferes with our quality of sleep — all of which can impair our cognitive function and make it difficult to think clearly, focus, and recall information.
While brain fog usually goes away on its own, it can sometimes be prolonged in people who misuse alcohol and stop drinking. The best way to prevent brain fog is to limit our alcohol consumption or eliminate it entirely. We can also enhance our brain function through good-health practices: getting adequate sleep, eating a healthy diet, exercising regularly, hydrating, and practicing stress reduction techniques.
If you want to cut back on your alcohol consumption and boost your brain health, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and improve their cognitive functioning.
Unlock the science behind alcohol's effects on your brain with our latest blog! From decision-making to emotions, get the facts you need to make informed choices for a healthier life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
As Mary Pettibone Poole once said, “Alcohol is a good preservative for everything but brains.”
It’s no secret that booze can do a number on the brain — but just what does it do exactly? And how much alcohol does it take to have a lasting effect?
Many of us have wondered what part of the brain alcohol affects and what that outcome looks like. Alcohol's influence on our gray matter is complex, but with a bit of neuroscience we can unravel this mystery together.
When we take a sip of alcohol, it begins a detailed route through various parts of the body, with each stop impacting how we feel and act. Let’s take a step-by-step tour of this journey.
Throughout this journey, alcohol has a continuous effect on the brain, influencing everything from our coordination to our mood. Let’s take a closer look at the effects.
Before diving into the brain's specific regions and how alcohol interacts with each, it's essential to first understand how alcohol affects neurotransmitters — the chemical messengers that transmit signals in our brain and facilitate communication between nerve cells throughout the neurological system. They play a role in everything from our mood and appetite to our sleep patterns and motor skills.
Here's a snapshot of what happens:
With these interactions, alcohol sets the stage for its widespread effects on the brain. The modulation of neurotransmitters paves the way for the impact of alcohol on different brain regions, from decision-making areas to the emotion center.
Located right behind our forehead, the frontal lobes are in charge of our behaviors, judgments, and problem-solving skills. They act as the CEO of the brain and are responsible for a whole host of tasks that are crucial for daily life, such as planning, organizing, problem-solving, and decision-making. They also regulate our emotions and control our impulses.
Alcohol tends to muddle up the operations here, which is why after a few drinks, decision-making might feel like trying to solve a puzzle with missing pieces. (Hence those regrettable karaoke song choices!) The usually crisp and efficient communication between nerve cells in the frontal lobes can become sluggish, leading to impairments in judgment and decision-making. We might notice a reduced ability to judge situations correctly or make well-thought-out decisions. There can also be a decline in impulse control, making actions seem like a good idea at the moment, which might not be the case when viewed with a clear head later on.
Why does alcohol have this effect on the frontal lobe? The reason has to do with several neurotransmitters:
GABA (gamma-aminobutyric acid). Alcohol increases the effects of GABA, an inhibitory neurotransmitter. In the frontal lobes, this heightened GABA activity can slow down neural processing, potentially reducing our ability to make clear decisions or control impulses.
Glutamate. Alcohol reduces the activity of glutamate, an excitatory neurotransmitter. By inhibiting glutamate activity, alcohol can further decrease the speed of neural activity in the frontal lobes, affecting tasks like reasoning, judgment, and forward planning.
Dopamine. While dopamine is often associated with the brain's reward system located in the limbic region, its release can also impact the frontal lobes. The pleasurable feelings induced by alcohol due to dopamine release can sometimes override rational decision-making processes in the frontal regions.
Serotonin. Alcohol can also influence serotonin levels, a neurotransmitter linked to mood, appetite, and other functions. Changes in serotonin can affect mood regulation functions in the frontal lobes, potentially contributing to mood swings or emotional responses when intoxicated.
Rather than a specific spot in the brain, the limbic system is a collection of interconnected structures working together. It plays a pivotal role in generating and regulating our feelings, forming memories, and driving motivation.
Now, what happens when alcohol enters the picture? It's a mixed emotional bag all around! Alcohol can tinker with the limbic system's usual rhythm, altering our emotional responses. This alteration can sometimes lead to heightened emotions, or even unpredictable mood swings. That sudden burst of sentimentality or unexplained irritation could be due to alcohol's influence on the limbic system.
The limbic system is also crucial for forming memories, and alcohol can hinder that process of memory formulation. This is why, after a night of heavy drinking, some events might be fuzzy or entirely forgotten. It's the limbic system's way of saying it was overwhelmed.
The limbic system also plays a part in our desires and motivations. Alcohol can sometimes amplify these feelings, leading to increased cravings or desires related to drinking. Being aware of this can help us understand the urges we might feel when trying to reduce or quit alcohol consumption.
Here is a breakdown of how alcohol affects different parts of the limbic system:
Alcohol can decrease the inhibitory mechanisms of the amygdala, leading to increased aggressive behaviors and reduced fear. As a result, we might engage in riskier behaviors.
Alcohol can disrupt the process of forming memories, leading to "blackouts" or difficulty remembering events that occurred while we were intoxicated. Chronic alcohol consumption can even lead to shrinkage of the hippocampus, which can have long-term effects on memory and learning.
Alcohol can interfere with the ability of the thalamus to transmit this information efficiently, leading to distorted perceptions or reduced sensory clarity.
Alcohol can interfere with these regulatory activities, leading to a disruption in body temperature (making one feel warm even in a cold environment), increased urination (due to suppression of an antidiuretic hormone), and altered appetite. It can also interfere with the hypothalamus's role in sexual arousal and performance.
Moreover, alcohol also disrupts one of the most significant roles of the hypothalamus — regulating sleep. While alcohol might make us feel drowsy and lead to faster sleep onset, it can interfere with the quality of sleep, often reducing the time spent in restorative sleep stages.
The cerebellum might be smaller than other brain regions, but don't let its size fool you. It's primarily in charge of ensuring our movements are coordinated and precise. From simple actions like picking up a pen to complex activities like dancing, the cerebellum ensures we move with ease and accuracy.
When alcohol enters our system, the cerebellum is one of its targets. As alcohol affects this region, the precision and coordination we often take for granted can become compromised.
With the cerebellum's functions disrupted, even straightforward tasks can become challenging. For instance, buttoning a shirt, tying shoelaces, or typing on a keyboard might feel more cumbersome than usual. You know that wobbly walk post-wine? It's the cerebellum voicing its grievances! This disruption can give us valuable insight into just how vital the cerebellum is in our daily lives.
The medulla is situated at the base of our brain, close to where it meets the spinal cord. This structure might be small, but it’s mighty! It oversees several autonomic (involuntary) functions, including breathing, heart rate, and blood pressure. It keeps vital processes running smoothly without us even having to think about it (and thank goodness for that!).
Ever felt super drowsy after a drink or two? Alcohol slows down the functions that the medulla controls, leading to drowsiness or even unconsciousness. This is why deep into a drinking session, someone might experience slowed breathing or a drop in body temperature.
Needless to say, this can be risky: given the medulla's role in vital functions, it's certainly in our interests to keep it functioning optimally. Overwhelming it with high amounts of alcohol can spell trouble!
Navigating the dance between our brain and alcohol doesn't have to feel like you've got two left feet. Let's explore some ways we can be more intentional about alcohol consumption in relation to the brain:
As for taking care of your brain in particular, here are some additional tips:
By now, it's clear that pretty much every corner of the brain can be affected by alcohol. However, the good news is that our brain is a dynamic organ, capable of incredible resilience and adaptability.
Our magnificent brains are truly wonders of nature. Treating them with kindness, respect, and care is the least we can do. As you journey towards better understanding and managing alcohol's effects, remember: every step you take is a step towards better brain health and overall wellness. In the words of Santiago Ramon y Cajal, “Any man could, if he were so inclined, be the sculptor of his own brain.” So keep sculpting and exploring!
As Mary Pettibone Poole once said, “Alcohol is a good preservative for everything but brains.”
It’s no secret that booze can do a number on the brain — but just what does it do exactly? And how much alcohol does it take to have a lasting effect?
Many of us have wondered what part of the brain alcohol affects and what that outcome looks like. Alcohol's influence on our gray matter is complex, but with a bit of neuroscience we can unravel this mystery together.
When we take a sip of alcohol, it begins a detailed route through various parts of the body, with each stop impacting how we feel and act. Let’s take a step-by-step tour of this journey.
Throughout this journey, alcohol has a continuous effect on the brain, influencing everything from our coordination to our mood. Let’s take a closer look at the effects.
Before diving into the brain's specific regions and how alcohol interacts with each, it's essential to first understand how alcohol affects neurotransmitters — the chemical messengers that transmit signals in our brain and facilitate communication between nerve cells throughout the neurological system. They play a role in everything from our mood and appetite to our sleep patterns and motor skills.
Here's a snapshot of what happens:
With these interactions, alcohol sets the stage for its widespread effects on the brain. The modulation of neurotransmitters paves the way for the impact of alcohol on different brain regions, from decision-making areas to the emotion center.
Located right behind our forehead, the frontal lobes are in charge of our behaviors, judgments, and problem-solving skills. They act as the CEO of the brain and are responsible for a whole host of tasks that are crucial for daily life, such as planning, organizing, problem-solving, and decision-making. They also regulate our emotions and control our impulses.
Alcohol tends to muddle up the operations here, which is why after a few drinks, decision-making might feel like trying to solve a puzzle with missing pieces. (Hence those regrettable karaoke song choices!) The usually crisp and efficient communication between nerve cells in the frontal lobes can become sluggish, leading to impairments in judgment and decision-making. We might notice a reduced ability to judge situations correctly or make well-thought-out decisions. There can also be a decline in impulse control, making actions seem like a good idea at the moment, which might not be the case when viewed with a clear head later on.
Why does alcohol have this effect on the frontal lobe? The reason has to do with several neurotransmitters:
GABA (gamma-aminobutyric acid). Alcohol increases the effects of GABA, an inhibitory neurotransmitter. In the frontal lobes, this heightened GABA activity can slow down neural processing, potentially reducing our ability to make clear decisions or control impulses.
Glutamate. Alcohol reduces the activity of glutamate, an excitatory neurotransmitter. By inhibiting glutamate activity, alcohol can further decrease the speed of neural activity in the frontal lobes, affecting tasks like reasoning, judgment, and forward planning.
Dopamine. While dopamine is often associated with the brain's reward system located in the limbic region, its release can also impact the frontal lobes. The pleasurable feelings induced by alcohol due to dopamine release can sometimes override rational decision-making processes in the frontal regions.
Serotonin. Alcohol can also influence serotonin levels, a neurotransmitter linked to mood, appetite, and other functions. Changes in serotonin can affect mood regulation functions in the frontal lobes, potentially contributing to mood swings or emotional responses when intoxicated.
Rather than a specific spot in the brain, the limbic system is a collection of interconnected structures working together. It plays a pivotal role in generating and regulating our feelings, forming memories, and driving motivation.
Now, what happens when alcohol enters the picture? It's a mixed emotional bag all around! Alcohol can tinker with the limbic system's usual rhythm, altering our emotional responses. This alteration can sometimes lead to heightened emotions, or even unpredictable mood swings. That sudden burst of sentimentality or unexplained irritation could be due to alcohol's influence on the limbic system.
The limbic system is also crucial for forming memories, and alcohol can hinder that process of memory formulation. This is why, after a night of heavy drinking, some events might be fuzzy or entirely forgotten. It's the limbic system's way of saying it was overwhelmed.
The limbic system also plays a part in our desires and motivations. Alcohol can sometimes amplify these feelings, leading to increased cravings or desires related to drinking. Being aware of this can help us understand the urges we might feel when trying to reduce or quit alcohol consumption.
Here is a breakdown of how alcohol affects different parts of the limbic system:
Alcohol can decrease the inhibitory mechanisms of the amygdala, leading to increased aggressive behaviors and reduced fear. As a result, we might engage in riskier behaviors.
Alcohol can disrupt the process of forming memories, leading to "blackouts" or difficulty remembering events that occurred while we were intoxicated. Chronic alcohol consumption can even lead to shrinkage of the hippocampus, which can have long-term effects on memory and learning.
Alcohol can interfere with the ability of the thalamus to transmit this information efficiently, leading to distorted perceptions or reduced sensory clarity.
Alcohol can interfere with these regulatory activities, leading to a disruption in body temperature (making one feel warm even in a cold environment), increased urination (due to suppression of an antidiuretic hormone), and altered appetite. It can also interfere with the hypothalamus's role in sexual arousal and performance.
Moreover, alcohol also disrupts one of the most significant roles of the hypothalamus — regulating sleep. While alcohol might make us feel drowsy and lead to faster sleep onset, it can interfere with the quality of sleep, often reducing the time spent in restorative sleep stages.
The cerebellum might be smaller than other brain regions, but don't let its size fool you. It's primarily in charge of ensuring our movements are coordinated and precise. From simple actions like picking up a pen to complex activities like dancing, the cerebellum ensures we move with ease and accuracy.
When alcohol enters our system, the cerebellum is one of its targets. As alcohol affects this region, the precision and coordination we often take for granted can become compromised.
With the cerebellum's functions disrupted, even straightforward tasks can become challenging. For instance, buttoning a shirt, tying shoelaces, or typing on a keyboard might feel more cumbersome than usual. You know that wobbly walk post-wine? It's the cerebellum voicing its grievances! This disruption can give us valuable insight into just how vital the cerebellum is in our daily lives.
The medulla is situated at the base of our brain, close to where it meets the spinal cord. This structure might be small, but it’s mighty! It oversees several autonomic (involuntary) functions, including breathing, heart rate, and blood pressure. It keeps vital processes running smoothly without us even having to think about it (and thank goodness for that!).
Ever felt super drowsy after a drink or two? Alcohol slows down the functions that the medulla controls, leading to drowsiness or even unconsciousness. This is why deep into a drinking session, someone might experience slowed breathing or a drop in body temperature.
Needless to say, this can be risky: given the medulla's role in vital functions, it's certainly in our interests to keep it functioning optimally. Overwhelming it with high amounts of alcohol can spell trouble!
Navigating the dance between our brain and alcohol doesn't have to feel like you've got two left feet. Let's explore some ways we can be more intentional about alcohol consumption in relation to the brain:
As for taking care of your brain in particular, here are some additional tips:
By now, it's clear that pretty much every corner of the brain can be affected by alcohol. However, the good news is that our brain is a dynamic organ, capable of incredible resilience and adaptability.
Our magnificent brains are truly wonders of nature. Treating them with kindness, respect, and care is the least we can do. As you journey towards better understanding and managing alcohol's effects, remember: every step you take is a step towards better brain health and overall wellness. In the words of Santiago Ramon y Cajal, “Any man could, if he were so inclined, be the sculptor of his own brain.” So keep sculpting and exploring!
Curious about how alcohol interacts with your ticker? Our latest blog breaks down the science behind alcohol's effects on the heart. Find out about the effect of booze on heart rhythm, blood pressure, and more!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Ever had that chest-pounding feeling after a few too many drinks? While we often associate drinking with the warmth and laughter of celebrations, there's a sneakier side to it. Alcohol's effect on our heart can be subtle and easy to miss. Yet, it’s essential to understand it so we can catch any problems early and address them before they get bigger.
From throwing off our heart rate and blood pressure to messing with our cholesterol levels, interfering with nutrient absorption and throwing a wrench in our weight management efforts, alcohol can do a number on our heart health. What are alcohol’s effects on the heart, and what are some signs of heart disease from alcohol? Is wine good for your heart, or is it a myth? Let’s explore the science behind alcohol’s effects on the heart and learn some ways to protect our cardiovascular health!
Our heart's primary job is to pump blood throughout the body. For that, our body needs a consistent rhythm. This rhythm is maintained by electrical signals that keep the heartbeats regular and coordinated. It’s a precise system, fine-tuned over millennia.
Just a few drinks in, alcohol can cause irregular heart rhythms by interfering with the heart’s electrical signals. This condition, known as atrial fibrillation (or AFib for short), can feel like our heart is fluttering or racing. It’s caused by the heart’s two upper chambers — the atria — beating chaotically and irregularly.
While a few beats off the track might not sound concerning, over time, it can lead to a range of heart-related complications. People with AFib can experience dizziness, shortness of breath, and fatigue. AFib can even increase the risk of strokes, as it may allow blood to pool in the heart, forming clots that can travel to the brain.
The term “holiday heart syndrome,” which is often used to describe heart rhythm glitches after a heavy drinking session, suggests that the heartbeat issue might only arise after an occasional binge. But consistent drinking can also elevate the risk of developing chronic AFib that develops gradually over time and doesn’t simply go away once we stop.
And while our heart is a robust and resilient organ, it prefers its rhythm undisturbed. So being aware of how alcohol can change this tune is crucial.
Blood pressure is the force exerted by our blood against the walls of our arteries. It's typically measured in millimeters of mercury (mmHg) and is expressed in terms of two measurements, which (when all is well) hover around 120/80 mmHg. The first number represents the systolic pressure, and the second number represents the diastolic pressure:
When we consume alcohol — even in moderation — our blood vessels temporarily relax and expand due to an effect known as vasodilation. While that might sound relaxing, the body's way of compensating is by increasing the heart rate, and voila! Our blood pressure rises.
One might think, “Okay, so it rises a bit and then gets back to normal, right?” Not so fast. Regular alcohol consumption can keep our blood pressure elevated longer. If we continue down this path, chronic high blood pressure — also known as hypertension — can sneak up on us.
Elevated blood pressure isn't just numbers on a scale: research shows that over the long haul it can lead to a domino effect of health issues by adding unnecessary stress on the heart. From damaging arteries, reducing blood flow, and even setting the stage for heart attacks and strokes, it ups the risk for serious heart disease.
The occasional toast at a friend's wedding or a glass of wine at a family gathering might not send our readings skyrocketing, but it's essential to understand how our body reacts. Everyone is unique; some might see a minor blip in their readings, while others might notice a more pronounced hike.
Speaking of wine, there’s a question that many have asked: Is wine good for your heart? For years, many assumed that it was, pointing to scientific studies that touted the antioxidants and polyphenols present in wine. However, recent research shows that the picture isn’t quite so clear. While wine does, indeed, have these health-boosting compounds, they’re also present in grape or pomegranate juice, so it’s certainly not the only source. And the alcohol in wine might actually tip the balance in the unhealthy direction, making it less than ideal.
Cholesterol is a waxy substance that's found in your blood. While it often gets a bad rap, our body needs it to build healthy cells — it’s all a matter of balance.
The cholesterol in our bodies is carried by lipoproteins — compounds with lipid and protein parts. They come in two types: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). Think of LDL as the "less desirable" one, which can lead to fatty buildups in our arteries. HDL, on the other hand, is the "helpful" variety: it carries cholesterol away from the arteries and back to the liver, where it’s processed and removed.
When we introduce alcohol into the system, things can start to shift. Moderate alcohol consumption might raise levels of HDL cholesterol (that's the good kind). However, this theory is still debated among scientists, so “might” is the key word here. Moreover, alcohol is known to raise the levels of triglycerides (a type of fat) in the blood, leading to clogged arteries and decreased blood flow. Think of it like a traffic jam in the cardiovascular system. Over time, the elevation can cause hardening and narrowing of the arteries and heightens the risk of heart disease.
Those fancy cocktails and beers aren't just high in spirits; they’re packed with calories, too! With 7 calories per gram, alcohol comes in second only to fat in terms of calorie density. And unlike food, these are empty calories, offering no nutritional value.
As a result, even a small amount of alcohol can substantially increase our daily caloric intake. Consistent alcohol consumption can lead to weight gain, which, in turn, places added strain on the heart. It’s like carrying extra luggage every day — the heart doesn't appreciate the heavy lifting!
And while calories certainly play a part, there's more to the relationship between alcohol and weight gain. For one thing, booze can act as an appetite stimulant. Ever noticed feeling peckish after a few drinks? Alcohol can reduce our inhibitions, making that extra serving of nachos or slice of pizza seem all the more enticing. And as most of us know, snacking decisions made under the influence aren't always the healthiest.
Moreover, it gets even more complex when we dive into metabolism. When we consume alcohol, your body prioritizes breaking it down because, from a biological standpoint, it views alcohol as a toxin. As a result, other metabolic processes, like fat burning, get pushed to the back burner. This slowdown in metabolism can lead to fat storage, contributing further to weight gain. At the same time, alcohol can also impede the absorption of vital nutrients, leading to inefficiencies in processing and storing calories.
Finally, alcohol impacts our sleep. While alcohol might make us feel drowsy, it often disrupts the quality of sleep we get. Poor sleep can impact hunger hormones, potentially leading to increased appetite and — once again — weight gain.
Over time, excessive drinking can lead to a condition called alcoholic cardiomyopathy, which is a condition that weakens the heart muscle and makes it harder to pump blood to the rest of the body. Over time, cardiomyopathy can lead to heart failure — a serious condition that undermines the heart’s ability to meet the body's needs for blood and oxygen.
There are various types of cardiomyopathy, but the one specifically linked to alcohol is called alcoholic cardiomyopathy. As the name suggests, it's a result of prolonged, excessive alcohol consumption. In the early stages, alcoholic cardiomyopathy might not show any noticeable symptoms. But as the condition progresses, signs of heart disease from alcohol may begin to emerge:
One silver lining here is that early detection and action can halt or even reverse some of the effects of alcoholic cardiomyopathy. The most crucial step for that is watching our drinking habits. Combine this with a balanced diet, regular exercise, and regular check-ups, and you're setting the stage for heart recovery!
We’ve all heard the saying “You are what you eat.” But there's a crucial caveat to that: you are actually what you absorb. Our bodies are like intricate puzzles: each piece plays a vital role and can only do so if the right nutrients are available. The body thrives on a variety of nutrients: vitamins, minerals, proteins, and more. These powerhouses ensure that everything from our brain function to our metabolism works like a well-oiled machine.
And when alcohol enters the equation, the process of nutrient absorption can get a little complicated. Research shows that alcohol can interfere with the absorption of essential nutrients such as Vitamin B1 — a deficiency that can lead to a heart disorder known as beriberi, which affects the heart’s ability to function properly. Here's how it happens:
While it's clear that heavy drinking can be a roadblock to optimal nutrient absorption, we have the power to change the narrative by being mindful of alcohol intake, eating a balanced diet, and, perhaps, adding some supportive supplements (after consulting a healthcare professional, of course). Remember: feeding the body is crucial, but ensuring it absorbs what it needs is the real game-changer!
As we can see, heart disease isn't just one condition but a collection of issues affecting the heart's structure and functions. It encompasses conditions like coronary artery disease, heart rhythm problems, and heart defects. The heart, being central to our wellbeing, requires optimal care, and anything that jeopardizes its health demands our attention.
It's worth noting once again that while some earlier studies have suggested potential heart benefits from moderate alcohol consumption, most have been debunked due to flaws in experimental design. And when it comes to excessive drinking, the potential risks far outweigh any speculative benefits.
The beauty of understanding heart disease and alcohol's role is that you have the power to rewrite the story. Here’s a list of specific action steps to keep that heart perky and pumping:
Remember, making the right choices for our heart's health is crucial. After all, that’s what keeps the show running!
Every choice we make, from what we eat to how we manage stress, reverberates throughout our entire body, with the heart feeling these echoes profoundly. Recognizing and addressing the effects of alcohol is a pivotal step — not just for our heart but for the holistic harmony of our body and mind. By making informed, positive changes in our relationship with alcohol, we're not only fortifying our heart but setting the stage for a life brimming with vitality, vigor, and joy. Remember: nurturing the heart isn't just about adding years to our life, but life to our years!
Ever had that chest-pounding feeling after a few too many drinks? While we often associate drinking with the warmth and laughter of celebrations, there's a sneakier side to it. Alcohol's effect on our heart can be subtle and easy to miss. Yet, it’s essential to understand it so we can catch any problems early and address them before they get bigger.
From throwing off our heart rate and blood pressure to messing with our cholesterol levels, interfering with nutrient absorption and throwing a wrench in our weight management efforts, alcohol can do a number on our heart health. What are alcohol’s effects on the heart, and what are some signs of heart disease from alcohol? Is wine good for your heart, or is it a myth? Let’s explore the science behind alcohol’s effects on the heart and learn some ways to protect our cardiovascular health!
Our heart's primary job is to pump blood throughout the body. For that, our body needs a consistent rhythm. This rhythm is maintained by electrical signals that keep the heartbeats regular and coordinated. It’s a precise system, fine-tuned over millennia.
Just a few drinks in, alcohol can cause irregular heart rhythms by interfering with the heart’s electrical signals. This condition, known as atrial fibrillation (or AFib for short), can feel like our heart is fluttering or racing. It’s caused by the heart’s two upper chambers — the atria — beating chaotically and irregularly.
While a few beats off the track might not sound concerning, over time, it can lead to a range of heart-related complications. People with AFib can experience dizziness, shortness of breath, and fatigue. AFib can even increase the risk of strokes, as it may allow blood to pool in the heart, forming clots that can travel to the brain.
The term “holiday heart syndrome,” which is often used to describe heart rhythm glitches after a heavy drinking session, suggests that the heartbeat issue might only arise after an occasional binge. But consistent drinking can also elevate the risk of developing chronic AFib that develops gradually over time and doesn’t simply go away once we stop.
And while our heart is a robust and resilient organ, it prefers its rhythm undisturbed. So being aware of how alcohol can change this tune is crucial.
Blood pressure is the force exerted by our blood against the walls of our arteries. It's typically measured in millimeters of mercury (mmHg) and is expressed in terms of two measurements, which (when all is well) hover around 120/80 mmHg. The first number represents the systolic pressure, and the second number represents the diastolic pressure:
When we consume alcohol — even in moderation — our blood vessels temporarily relax and expand due to an effect known as vasodilation. While that might sound relaxing, the body's way of compensating is by increasing the heart rate, and voila! Our blood pressure rises.
One might think, “Okay, so it rises a bit and then gets back to normal, right?” Not so fast. Regular alcohol consumption can keep our blood pressure elevated longer. If we continue down this path, chronic high blood pressure — also known as hypertension — can sneak up on us.
Elevated blood pressure isn't just numbers on a scale: research shows that over the long haul it can lead to a domino effect of health issues by adding unnecessary stress on the heart. From damaging arteries, reducing blood flow, and even setting the stage for heart attacks and strokes, it ups the risk for serious heart disease.
The occasional toast at a friend's wedding or a glass of wine at a family gathering might not send our readings skyrocketing, but it's essential to understand how our body reacts. Everyone is unique; some might see a minor blip in their readings, while others might notice a more pronounced hike.
Speaking of wine, there’s a question that many have asked: Is wine good for your heart? For years, many assumed that it was, pointing to scientific studies that touted the antioxidants and polyphenols present in wine. However, recent research shows that the picture isn’t quite so clear. While wine does, indeed, have these health-boosting compounds, they’re also present in grape or pomegranate juice, so it’s certainly not the only source. And the alcohol in wine might actually tip the balance in the unhealthy direction, making it less than ideal.
Cholesterol is a waxy substance that's found in your blood. While it often gets a bad rap, our body needs it to build healthy cells — it’s all a matter of balance.
The cholesterol in our bodies is carried by lipoproteins — compounds with lipid and protein parts. They come in two types: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). Think of LDL as the "less desirable" one, which can lead to fatty buildups in our arteries. HDL, on the other hand, is the "helpful" variety: it carries cholesterol away from the arteries and back to the liver, where it’s processed and removed.
When we introduce alcohol into the system, things can start to shift. Moderate alcohol consumption might raise levels of HDL cholesterol (that's the good kind). However, this theory is still debated among scientists, so “might” is the key word here. Moreover, alcohol is known to raise the levels of triglycerides (a type of fat) in the blood, leading to clogged arteries and decreased blood flow. Think of it like a traffic jam in the cardiovascular system. Over time, the elevation can cause hardening and narrowing of the arteries and heightens the risk of heart disease.
Those fancy cocktails and beers aren't just high in spirits; they’re packed with calories, too! With 7 calories per gram, alcohol comes in second only to fat in terms of calorie density. And unlike food, these are empty calories, offering no nutritional value.
As a result, even a small amount of alcohol can substantially increase our daily caloric intake. Consistent alcohol consumption can lead to weight gain, which, in turn, places added strain on the heart. It’s like carrying extra luggage every day — the heart doesn't appreciate the heavy lifting!
And while calories certainly play a part, there's more to the relationship between alcohol and weight gain. For one thing, booze can act as an appetite stimulant. Ever noticed feeling peckish after a few drinks? Alcohol can reduce our inhibitions, making that extra serving of nachos or slice of pizza seem all the more enticing. And as most of us know, snacking decisions made under the influence aren't always the healthiest.
Moreover, it gets even more complex when we dive into metabolism. When we consume alcohol, your body prioritizes breaking it down because, from a biological standpoint, it views alcohol as a toxin. As a result, other metabolic processes, like fat burning, get pushed to the back burner. This slowdown in metabolism can lead to fat storage, contributing further to weight gain. At the same time, alcohol can also impede the absorption of vital nutrients, leading to inefficiencies in processing and storing calories.
Finally, alcohol impacts our sleep. While alcohol might make us feel drowsy, it often disrupts the quality of sleep we get. Poor sleep can impact hunger hormones, potentially leading to increased appetite and — once again — weight gain.
Over time, excessive drinking can lead to a condition called alcoholic cardiomyopathy, which is a condition that weakens the heart muscle and makes it harder to pump blood to the rest of the body. Over time, cardiomyopathy can lead to heart failure — a serious condition that undermines the heart’s ability to meet the body's needs for blood and oxygen.
There are various types of cardiomyopathy, but the one specifically linked to alcohol is called alcoholic cardiomyopathy. As the name suggests, it's a result of prolonged, excessive alcohol consumption. In the early stages, alcoholic cardiomyopathy might not show any noticeable symptoms. But as the condition progresses, signs of heart disease from alcohol may begin to emerge:
One silver lining here is that early detection and action can halt or even reverse some of the effects of alcoholic cardiomyopathy. The most crucial step for that is watching our drinking habits. Combine this with a balanced diet, regular exercise, and regular check-ups, and you're setting the stage for heart recovery!
We’ve all heard the saying “You are what you eat.” But there's a crucial caveat to that: you are actually what you absorb. Our bodies are like intricate puzzles: each piece plays a vital role and can only do so if the right nutrients are available. The body thrives on a variety of nutrients: vitamins, minerals, proteins, and more. These powerhouses ensure that everything from our brain function to our metabolism works like a well-oiled machine.
And when alcohol enters the equation, the process of nutrient absorption can get a little complicated. Research shows that alcohol can interfere with the absorption of essential nutrients such as Vitamin B1 — a deficiency that can lead to a heart disorder known as beriberi, which affects the heart’s ability to function properly. Here's how it happens:
While it's clear that heavy drinking can be a roadblock to optimal nutrient absorption, we have the power to change the narrative by being mindful of alcohol intake, eating a balanced diet, and, perhaps, adding some supportive supplements (after consulting a healthcare professional, of course). Remember: feeding the body is crucial, but ensuring it absorbs what it needs is the real game-changer!
As we can see, heart disease isn't just one condition but a collection of issues affecting the heart's structure and functions. It encompasses conditions like coronary artery disease, heart rhythm problems, and heart defects. The heart, being central to our wellbeing, requires optimal care, and anything that jeopardizes its health demands our attention.
It's worth noting once again that while some earlier studies have suggested potential heart benefits from moderate alcohol consumption, most have been debunked due to flaws in experimental design. And when it comes to excessive drinking, the potential risks far outweigh any speculative benefits.
The beauty of understanding heart disease and alcohol's role is that you have the power to rewrite the story. Here’s a list of specific action steps to keep that heart perky and pumping:
Remember, making the right choices for our heart's health is crucial. After all, that’s what keeps the show running!
Every choice we make, from what we eat to how we manage stress, reverberates throughout our entire body, with the heart feeling these echoes profoundly. Recognizing and addressing the effects of alcohol is a pivotal step — not just for our heart but for the holistic harmony of our body and mind. By making informed, positive changes in our relationship with alcohol, we're not only fortifying our heart but setting the stage for a life brimming with vitality, vigor, and joy. Remember: nurturing the heart isn't just about adding years to our life, but life to our years!
Does alcohol raise or lower our cholesterol levels? Explore the relationship between alcohol use and cholesterol – and why it’s so important to understand.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We’ve likely been warned about the dangers of high cholesterol. We’re cautioned to eat heart-healthy food and get the recommended amount of physical activity in order to keep our cholesterol levels low. But where does alcohol fit into the picture? Does it raise our cholesterol levels, lower them, or do something in between?
In this post, we’ll explore what cholesterol is, why it matters, and how alcohol affects our cholesterol levels. We’ll also offer tips for maintaining healthy cholesterol. Let’s get started!
Before we look at how alcohol affects cholesterol levels, it’s helpful to know what cholesterol actually is and why it’s so important. Simply put, cholesterol is a waxy, fat-like substance that’s found in the cells in our body. While we typically think of cholesterol as “bad,” it actually has many important functions in our body, such as helping cell membranes form protective layers, helping our liver make bile, and supporting our body’s production of certain hormones (such as sex hormones) and vitamin D.
When we talk about cholesterol, there are two main types:
Both HDL and LDL make up what’s called our “total cholesterol”, or the total amount of both good and bad cholesterol in our body.
While our body can naturally get rid of excess cholesterol, sometimes that system doesn’t work as well as it should, or becomes overloaded. As a result, we can have extra cholesterol circulating in our blood: and that’s when we can run into trouble.
Cholesterol levels vary by age, weight, and sex and typically increase over time. Overall, our cholesterol is high if we have a total blood cholesterol of greater than 200 mg/DL.
Generally speaking, since LDL is the “bad” cholesterol, this is the number we want to keep low. For most adults, that means keeping it below 100 mg/dL. HDL cholesterol is good, so this is the number we want to keep high. For men, that means keeping it at least 40 mg/dL; for women, 50 mg/dL.
Now that we have a better understanding of what cholesterol is and why it matters, we can tackle the next question: how does alcohol affect our cholesterol levels? The short answer is that alcohol raises our cholesterol.
But the relationship between alcohol and cholesterol levels is a bit more complicated, as it can depend on our drinking patterns. Let’s take a closer look.
Research indicates that light to moderate alcohol consumption can increase levels of HDL, the “good” cholesterol. Men who drink fewer than 14 alcoholic drinks per week and women who drink fewer than 7 drinks per week all fall into this category.
However, while it’s true that higher HDL levels can be beneficial, the rise from moderate alcohol consumption might not be enough to impact our heart disease risk significantly. Plus, the potential harm that comes from alcohol consumption — including misuse, liver disease, heart disease, and more — outweighs the potential benefits. This is why the American Heart Association suggests skipping the alcohol when it comes to heart health.
Now, when it comes to heavy alcohol consumption — defined as more than 14 drinks per week for men and more than 7 drinks per week for women — things look a bit different. Studies show that heavy drinking is consistently linked to higher levels of LDL, the “bad” cholesterol. It can also raise our triglycerides — another type of fat in the blood. This can be a bad combination, as elevated cholesterol and triglyceride levels are closely linked with the development of heart disease and other health issues. High triglyceride levels can also lead to liver and pancreas problems, and contribute to the hardening of arteries (atherosclerosis).
The relationship between alcohol and cholesterol can also be complicated because of the role of genetics. Our liver enzymes, which vary based on our genetics, can affect how we process both alcohol and cholesterol.
For instance, some people have a genetic disorder that causes abnormal buildup of LDL, or “bad” cholesterol. In other words, their liver is unable to recycle the natural supply of cholesterol, leading to an overabundance of cholesterol. Similarly, some people have a deficiency in alcohol dehydrogenase (ADH), which is an important enzyme that breaks down alcohol’s toxic compounds. Either one of these can worsen alcohol’s effect on cholesterol.
Overall, however, research shows that the more alcohol consumed and the more frequently it’s consumed, the more cholesterol and triglyceride levels go up — and a rise in cholesterol levels is also linked to decline in normal liver function.
What about the kind of alcohol we drink, does that play a role? It’s a good question. Some studies have noted that there is a positive relationship between red wine and levels of HDL, the “good” cholesterol.
However, this is likely attributed to other beneficial components of wine, such as resveratrol (a heart-friendly antioxidant that gives red wine its color) rather than the alcohol itself. Again, this is why the American Heart Association doesn’t recommend drinking wine for its potential “benefits.”
Overall, there’s not a whole lot of research that suggests whether the type of alcohol we drink—whether beer, wine, or liquor—raises our cholesterol levels more than others. It really seems to come down to the quantity and frequency of drinking.
When it comes to alcohol consumption and cholesterol, moderation is key. As we’ve looked at, the more we drink and more regularly we consume alcohol, the greater our risk for high cholesterol levels.
If we choose to drink, it’s generally recommended that we limit ourselves to fewer than 2 standard drinks per day for men, and less than 1 standard drink per day for women. A standard drink is probably much smaller than we realize: 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces (one shot) of distilled spirits.
Keep in mind that long-term, heavy alcohol consumption is linked to a number of health issues, such as cancer, heart disease, liver disease and more. Even in small amounts, alcohol can wreak havoc on our mental and physical health. So while cutting back or quitting will certainly help lower your cholesterol levels, it will also do wonders for your overall health!
Apart from limiting alcohol consumption, there are certain lifestyle changes we can make to support our cholesterol health. In fact, the most common cause of high cholesterol is an unhealthy lifestyle, such as poor eating habits, lack of physical activity, and smoking. Stress can also increase our cholesterol levels.
With that in mind, let’s look at some tips for maintaining healthy cholesterol levels.
Our body makes all of the cholesterol it needs, so we don’t need to obtain cholesterol through foods. In fact, eating lots of foods high in saturated fats and trans fats can contribute to high cholesterol.
Try limiting saturated fats from animal products (such as cheese, fatty meats, and dairy desserts) and tropical oils (like palm oil). Choose foods that are low in saturated fat, trans fat, sodium, and added sugars. This includes things like lean meats, seafood, fat-free or low-fat milk, cheese, and yogurt, whole grains, fruits and vegetables.
It’s also beneficial to eat foods naturally high in fiber, such as oatmeal, beans, and avocados. These may help prevent and manage high levels of LDL (the “bad” cholesterol) and triglycerides, while increasing HDL levels.
A sedentary lifestyle with lots of sitting and little exercise can lower our HDL cholesterol levels. Physical activity is one of the best ways to raise our HDL. Plus, it can help us lose weight or maintain a healthy weight. Excess body fat affects how our body uses cholesterol and slows down our body’s ability to remove LDL from our blood.
There are so many things we can do to exercise, from walking and jogging, to swimming, biking, jumping rope, or playing our favorite sport. Try to find something you enjoy and stick with it. Experts recommend getting at least 150 hours of moderate-intensity exercise each week. This sounds like a lot, but you don’t have to do it all at once: try breaking it up into 30 minute sessions a day.
It’s also important to stay moving throughout the day. For instance, take the stairs instead of an elevator, park a little further away, take a walk during your lunch break, or do jumping jacks while watching your favorite show.
Male and female smokers have significantly lower HDL levels than non-smokers. Drinking and smoking together is a particularly dangerous combo. Even if we change our diet and exercise more, smoking can prevent our cholesterol levels from improving. In other words, not smoking or quitting smoking is one of the best things we can do for our cholesterol. Plus, not smoking makes exercising easier to do, not to mention that it will help reduce our risk of heart attack and heart disease as well.
Cholesterol isn’t inherently bad. It’s actually vital for us to live. But too much cholesterol can be harmful, putting us at risk for a number of health issues, such as heart attack, heart disease, or stroke. While a small amount of alcohol — especially wine — may increase levels of good cholesterol, this is not really a valid reason to drink, particularly given alcohol’s other harmful effects. Long-term, heavy consumption of alcohol can lead to high cholesterol and threaten our health. The best thing we can do to maintain healthy cholesterol levels is limiting our alcohol consumption, eating healthily, getting exercise, and not smoking.
If you want to cut back on your alcohol consumption but don’t know how, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their health and well-being!
We’ve likely been warned about the dangers of high cholesterol. We’re cautioned to eat heart-healthy food and get the recommended amount of physical activity in order to keep our cholesterol levels low. But where does alcohol fit into the picture? Does it raise our cholesterol levels, lower them, or do something in between?
In this post, we’ll explore what cholesterol is, why it matters, and how alcohol affects our cholesterol levels. We’ll also offer tips for maintaining healthy cholesterol. Let’s get started!
Before we look at how alcohol affects cholesterol levels, it’s helpful to know what cholesterol actually is and why it’s so important. Simply put, cholesterol is a waxy, fat-like substance that’s found in the cells in our body. While we typically think of cholesterol as “bad,” it actually has many important functions in our body, such as helping cell membranes form protective layers, helping our liver make bile, and supporting our body’s production of certain hormones (such as sex hormones) and vitamin D.
When we talk about cholesterol, there are two main types:
Both HDL and LDL make up what’s called our “total cholesterol”, or the total amount of both good and bad cholesterol in our body.
While our body can naturally get rid of excess cholesterol, sometimes that system doesn’t work as well as it should, or becomes overloaded. As a result, we can have extra cholesterol circulating in our blood: and that’s when we can run into trouble.
Cholesterol levels vary by age, weight, and sex and typically increase over time. Overall, our cholesterol is high if we have a total blood cholesterol of greater than 200 mg/DL.
Generally speaking, since LDL is the “bad” cholesterol, this is the number we want to keep low. For most adults, that means keeping it below 100 mg/dL. HDL cholesterol is good, so this is the number we want to keep high. For men, that means keeping it at least 40 mg/dL; for women, 50 mg/dL.
Now that we have a better understanding of what cholesterol is and why it matters, we can tackle the next question: how does alcohol affect our cholesterol levels? The short answer is that alcohol raises our cholesterol.
But the relationship between alcohol and cholesterol levels is a bit more complicated, as it can depend on our drinking patterns. Let’s take a closer look.
Research indicates that light to moderate alcohol consumption can increase levels of HDL, the “good” cholesterol. Men who drink fewer than 14 alcoholic drinks per week and women who drink fewer than 7 drinks per week all fall into this category.
However, while it’s true that higher HDL levels can be beneficial, the rise from moderate alcohol consumption might not be enough to impact our heart disease risk significantly. Plus, the potential harm that comes from alcohol consumption — including misuse, liver disease, heart disease, and more — outweighs the potential benefits. This is why the American Heart Association suggests skipping the alcohol when it comes to heart health.
Now, when it comes to heavy alcohol consumption — defined as more than 14 drinks per week for men and more than 7 drinks per week for women — things look a bit different. Studies show that heavy drinking is consistently linked to higher levels of LDL, the “bad” cholesterol. It can also raise our triglycerides — another type of fat in the blood. This can be a bad combination, as elevated cholesterol and triglyceride levels are closely linked with the development of heart disease and other health issues. High triglyceride levels can also lead to liver and pancreas problems, and contribute to the hardening of arteries (atherosclerosis).
The relationship between alcohol and cholesterol can also be complicated because of the role of genetics. Our liver enzymes, which vary based on our genetics, can affect how we process both alcohol and cholesterol.
For instance, some people have a genetic disorder that causes abnormal buildup of LDL, or “bad” cholesterol. In other words, their liver is unable to recycle the natural supply of cholesterol, leading to an overabundance of cholesterol. Similarly, some people have a deficiency in alcohol dehydrogenase (ADH), which is an important enzyme that breaks down alcohol’s toxic compounds. Either one of these can worsen alcohol’s effect on cholesterol.
Overall, however, research shows that the more alcohol consumed and the more frequently it’s consumed, the more cholesterol and triglyceride levels go up — and a rise in cholesterol levels is also linked to decline in normal liver function.
What about the kind of alcohol we drink, does that play a role? It’s a good question. Some studies have noted that there is a positive relationship between red wine and levels of HDL, the “good” cholesterol.
However, this is likely attributed to other beneficial components of wine, such as resveratrol (a heart-friendly antioxidant that gives red wine its color) rather than the alcohol itself. Again, this is why the American Heart Association doesn’t recommend drinking wine for its potential “benefits.”
Overall, there’s not a whole lot of research that suggests whether the type of alcohol we drink—whether beer, wine, or liquor—raises our cholesterol levels more than others. It really seems to come down to the quantity and frequency of drinking.
When it comes to alcohol consumption and cholesterol, moderation is key. As we’ve looked at, the more we drink and more regularly we consume alcohol, the greater our risk for high cholesterol levels.
If we choose to drink, it’s generally recommended that we limit ourselves to fewer than 2 standard drinks per day for men, and less than 1 standard drink per day for women. A standard drink is probably much smaller than we realize: 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces (one shot) of distilled spirits.
Keep in mind that long-term, heavy alcohol consumption is linked to a number of health issues, such as cancer, heart disease, liver disease and more. Even in small amounts, alcohol can wreak havoc on our mental and physical health. So while cutting back or quitting will certainly help lower your cholesterol levels, it will also do wonders for your overall health!
Apart from limiting alcohol consumption, there are certain lifestyle changes we can make to support our cholesterol health. In fact, the most common cause of high cholesterol is an unhealthy lifestyle, such as poor eating habits, lack of physical activity, and smoking. Stress can also increase our cholesterol levels.
With that in mind, let’s look at some tips for maintaining healthy cholesterol levels.
Our body makes all of the cholesterol it needs, so we don’t need to obtain cholesterol through foods. In fact, eating lots of foods high in saturated fats and trans fats can contribute to high cholesterol.
Try limiting saturated fats from animal products (such as cheese, fatty meats, and dairy desserts) and tropical oils (like palm oil). Choose foods that are low in saturated fat, trans fat, sodium, and added sugars. This includes things like lean meats, seafood, fat-free or low-fat milk, cheese, and yogurt, whole grains, fruits and vegetables.
It’s also beneficial to eat foods naturally high in fiber, such as oatmeal, beans, and avocados. These may help prevent and manage high levels of LDL (the “bad” cholesterol) and triglycerides, while increasing HDL levels.
A sedentary lifestyle with lots of sitting and little exercise can lower our HDL cholesterol levels. Physical activity is one of the best ways to raise our HDL. Plus, it can help us lose weight or maintain a healthy weight. Excess body fat affects how our body uses cholesterol and slows down our body’s ability to remove LDL from our blood.
There are so many things we can do to exercise, from walking and jogging, to swimming, biking, jumping rope, or playing our favorite sport. Try to find something you enjoy and stick with it. Experts recommend getting at least 150 hours of moderate-intensity exercise each week. This sounds like a lot, but you don’t have to do it all at once: try breaking it up into 30 minute sessions a day.
It’s also important to stay moving throughout the day. For instance, take the stairs instead of an elevator, park a little further away, take a walk during your lunch break, or do jumping jacks while watching your favorite show.
Male and female smokers have significantly lower HDL levels than non-smokers. Drinking and smoking together is a particularly dangerous combo. Even if we change our diet and exercise more, smoking can prevent our cholesterol levels from improving. In other words, not smoking or quitting smoking is one of the best things we can do for our cholesterol. Plus, not smoking makes exercising easier to do, not to mention that it will help reduce our risk of heart attack and heart disease as well.
Cholesterol isn’t inherently bad. It’s actually vital for us to live. But too much cholesterol can be harmful, putting us at risk for a number of health issues, such as heart attack, heart disease, or stroke. While a small amount of alcohol — especially wine — may increase levels of good cholesterol, this is not really a valid reason to drink, particularly given alcohol’s other harmful effects. Long-term, heavy consumption of alcohol can lead to high cholesterol and threaten our health. The best thing we can do to maintain healthy cholesterol levels is limiting our alcohol consumption, eating healthily, getting exercise, and not smoking.
If you want to cut back on your alcohol consumption but don’t know how, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their health and well-being!
You’re not imagining it: everytime you drink, you end up having to pee more. Explore alcohol’s diuretic effects and learn tips for managing the need to urinate while drinking.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re at happy hour enjoying a cocktail with some friends. You’re catching up on life, listening to your friend tell a story about her latest dating escapes. You burst into laughter, and suddenly it hits you: you have to pee. Badly. You’ve only had about one drink, and you’re pretty sure you didn’t drink enough water today anyway. So how is this possible?
If you’ve ever asked yourself, “Why do I pee so much when I drink alcohol?” then it’s time to look at the science behind it. In this post, we’ll explore why alcohol makes us have to urinate more frequently. We’ll also look at the consequences of excessive urination, and what we can do to manage our need to pee while drinking. Let’s dive in!
You’re definitely not imagining it: everytime you drink alcohol, you end up taking way more trips to the bathroom than you normally would. As the night goes on, it probably seems like you’re having to pee every ten minutes. So why does alcohol make you pee? (And it’s a question that can be asked of every kind of alcoholic drink: why does beer make you pee? Why did that pitcher of margaritas make you pee? Why does doing shots make you pee?)
It all comes down to the fact that alcohol is a diuretic, which means it promotes water loss through urine. It does this by inhibiting the production of a hormone called vasopressin — otherwise referred to as the antidiuretic hormone (ADH) — which plays a large role in the regulation of water excretion.
Normally, ADH helps our kidney reabsorb water, keeping us from losing too much of it. Our kidneys are responsible for generating urine, which travels via ureters to the bladder. When full, the bladder sends a signal to the brain, leading to urination through the urethra.
When we start drinking, however, alcohol stops ADH production and our kidneys don’t reabsorb as much water. Instead, it is sent straight to our bladders, causing increased urination. (Fun fact: our bladder is capable of holding 1.5 to 2 cups of urine at a time).
The diuretic process continues until the alcohol is out of our system. This is why we suddenly have the urge to urinate shortly after we start drinking and why we continue experiencing that urge throughout the night. It’s also why we’re sometimes warned about “breaking the seal” too early, even though this is more a psychological concept than an actual physiological reality.
In the medical landscape, diuretics — otherwise referred to as “water pills” — are drugs used to help our kidneys get rid of extra water and salt from our body through our urine. They’re sometimes prescribed to help bring blood pressure down or if we have too much fluid collecting because of heart failure or other medical problems.
Apart from the annoying side effect of causing us to pee more frequently, diuretics can be dangerous because of the dehydrating effect they have on our body. So, if you’ve ever wondered, “does alcohol dehydrate you?”, the answer is a resounding yes!
By suppressing ADH, alcohol can make our kidneys release more water, essentially expelling water from our body. Each time we urinate, we lose not just water, but vital electrolytes. This can lead to dehydration, which can cause headaches, dizziness, nausea, and worsen hangover symptoms. In fact, consuming one glass of water for every drink we have can make a big difference in how we’ll feel the next day.
Why is hydration so important to begin with? Great question! We can think about our body like a machine: in order for all its parts to function properly and run smoothly overall, it needs to be oiled and well-lubricated.
Similarly, our body relies on water for many of its vital functions, such as regulating body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, preventing muscle cramps, and keeping organs functioning properly. Not only that, but studies have shown that good hydration can improve sleep quality, cognition, and mood.
On the flip slide, even just mild dehydration can cause problems with blood pressure, heart rate, and body temperature. And severe dehydration can lead to weakness, confusion, kidney damage, brain damage, and even death.
Alcohol’s diuretic effect can also lead to sleep interruptions, causing us to get up in the middle of night to pee — sometimes multiple times. Alcohol negatively impacts our quality of sleep as it is (including our REM cycle) so it’s really just a double whammy.
Sometimes, if we drink too much, we might even end up wetting the bed. This usually happens when we binge drink or black out from drinking, as we might lose consciousness and not wake up when our bladder signals to our brain that we need to pee. In other words, just because we’re passed out doesn’t mean that our bladder stops filling up from the alcohol we consumed. And when it becomes distended or maxed out, we’ll pee whether we want to or not!
Is there more behind the question “Why does alcohol make you pee?” Research indicates that there are several factors that can influence alcohol’s diuretic effects. Here are 4 of them:
Now that we have a better understanding of the factors that influence alcohol’s diuretic effect, we can shed light on how to stop peeing so much when drinking alcohol. Here are 7 tips:
Alcohol makes us have to pee more because it is a diuretic. Like all diuretics, alcohol inhibits the release of vasopressin — the antidiuretic hormone (ADH) — causing our kidneys to release more water that ends up in our bladder. This can have a dehydrating effect on our body that not only makes us urinate more, but also causes a host of side effects, such as headaches, dizziness, and nausea. The best way to prevent this from occurring is to reduce our alcohol consumption or eliminate it entirely. If we do choose to drink alcohol, it’s important to drink in moderation, choose low alcohol content beverages, and stay hydrated by drinking a lot of water.
If you want insight into some of the most effective tips and strategies for cutting back on your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their health and well-being.
You’re at happy hour enjoying a cocktail with some friends. You’re catching up on life, listening to your friend tell a story about her latest dating escapes. You burst into laughter, and suddenly it hits you: you have to pee. Badly. You’ve only had about one drink, and you’re pretty sure you didn’t drink enough water today anyway. So how is this possible?
If you’ve ever asked yourself, “Why do I pee so much when I drink alcohol?” then it’s time to look at the science behind it. In this post, we’ll explore why alcohol makes us have to urinate more frequently. We’ll also look at the consequences of excessive urination, and what we can do to manage our need to pee while drinking. Let’s dive in!
You’re definitely not imagining it: everytime you drink alcohol, you end up taking way more trips to the bathroom than you normally would. As the night goes on, it probably seems like you’re having to pee every ten minutes. So why does alcohol make you pee? (And it’s a question that can be asked of every kind of alcoholic drink: why does beer make you pee? Why did that pitcher of margaritas make you pee? Why does doing shots make you pee?)
It all comes down to the fact that alcohol is a diuretic, which means it promotes water loss through urine. It does this by inhibiting the production of a hormone called vasopressin — otherwise referred to as the antidiuretic hormone (ADH) — which plays a large role in the regulation of water excretion.
Normally, ADH helps our kidney reabsorb water, keeping us from losing too much of it. Our kidneys are responsible for generating urine, which travels via ureters to the bladder. When full, the bladder sends a signal to the brain, leading to urination through the urethra.
When we start drinking, however, alcohol stops ADH production and our kidneys don’t reabsorb as much water. Instead, it is sent straight to our bladders, causing increased urination. (Fun fact: our bladder is capable of holding 1.5 to 2 cups of urine at a time).
The diuretic process continues until the alcohol is out of our system. This is why we suddenly have the urge to urinate shortly after we start drinking and why we continue experiencing that urge throughout the night. It’s also why we’re sometimes warned about “breaking the seal” too early, even though this is more a psychological concept than an actual physiological reality.
In the medical landscape, diuretics — otherwise referred to as “water pills” — are drugs used to help our kidneys get rid of extra water and salt from our body through our urine. They’re sometimes prescribed to help bring blood pressure down or if we have too much fluid collecting because of heart failure or other medical problems.
Apart from the annoying side effect of causing us to pee more frequently, diuretics can be dangerous because of the dehydrating effect they have on our body. So, if you’ve ever wondered, “does alcohol dehydrate you?”, the answer is a resounding yes!
By suppressing ADH, alcohol can make our kidneys release more water, essentially expelling water from our body. Each time we urinate, we lose not just water, but vital electrolytes. This can lead to dehydration, which can cause headaches, dizziness, nausea, and worsen hangover symptoms. In fact, consuming one glass of water for every drink we have can make a big difference in how we’ll feel the next day.
Why is hydration so important to begin with? Great question! We can think about our body like a machine: in order for all its parts to function properly and run smoothly overall, it needs to be oiled and well-lubricated.
Similarly, our body relies on water for many of its vital functions, such as regulating body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, preventing muscle cramps, and keeping organs functioning properly. Not only that, but studies have shown that good hydration can improve sleep quality, cognition, and mood.
On the flip slide, even just mild dehydration can cause problems with blood pressure, heart rate, and body temperature. And severe dehydration can lead to weakness, confusion, kidney damage, brain damage, and even death.
Alcohol’s diuretic effect can also lead to sleep interruptions, causing us to get up in the middle of night to pee — sometimes multiple times. Alcohol negatively impacts our quality of sleep as it is (including our REM cycle) so it’s really just a double whammy.
Sometimes, if we drink too much, we might even end up wetting the bed. This usually happens when we binge drink or black out from drinking, as we might lose consciousness and not wake up when our bladder signals to our brain that we need to pee. In other words, just because we’re passed out doesn’t mean that our bladder stops filling up from the alcohol we consumed. And when it becomes distended or maxed out, we’ll pee whether we want to or not!
Is there more behind the question “Why does alcohol make you pee?” Research indicates that there are several factors that can influence alcohol’s diuretic effects. Here are 4 of them:
Now that we have a better understanding of the factors that influence alcohol’s diuretic effect, we can shed light on how to stop peeing so much when drinking alcohol. Here are 7 tips:
Alcohol makes us have to pee more because it is a diuretic. Like all diuretics, alcohol inhibits the release of vasopressin — the antidiuretic hormone (ADH) — causing our kidneys to release more water that ends up in our bladder. This can have a dehydrating effect on our body that not only makes us urinate more, but also causes a host of side effects, such as headaches, dizziness, and nausea. The best way to prevent this from occurring is to reduce our alcohol consumption or eliminate it entirely. If we do choose to drink alcohol, it’s important to drink in moderation, choose low alcohol content beverages, and stay hydrated by drinking a lot of water.
If you want insight into some of the most effective tips and strategies for cutting back on your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their health and well-being.
