Translated material
How to drink correctly
For those who do not plan to completely give up alcohol, but want to reduce health risks, “Kholod” has collected recommendations from scientists. Why vodka is better than rum, but worse than vodka with an energy drink, in what cases you should choose strong drinks instead of beer and why give up alcoholic cocktails - in our material.
Wine, vodka or beer? How to use to avoid hangovers and reduce health risks
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Alcoholic beverages contain ethanol (ethyl alcohol). It affects the psyche, can harm the body and is addictive. Ethanol, which is used in most alcoholic drinks, is obtained by fermenting sugars, such as from fruits or grains.
Alcohol is classified as a group 1 carcinogen - the same list includes tobacco and radiation. It can damage DNA molecules and cause changes that lead to cancer . Ethanol increases the risk of developing at least seven types of cancer, including colon and breast cancer.
Excessive alcohol consumption increases the risk of anxiety, depression, heart and liver disease, and memory problems. According to the US Centers for Disease Control and Prevention, drinking approximately 1.4 liters of beer ( 5% ABV ) at one time for women and 1.8 liters for men is considered an “excessive” amount.
2.6 million people died from alcohol in 2019
In Russia, it is recommended not to drink more than 200 milliliters of wine per day for women and no more than 400 milliliters of wine per day for men. Approximately the same dosages are approved in the USA.
However, research shows that there is no “safe” limit of alcohol that can be consumed daily. Even small amounts of ethanol can affect the development of cancer.
“No matter how much you drink, health risks arise with the first sip of alcohol. And the more you drink, the worse it is for your health,” said Karina Ferreira-Borges, regional adviser on alcohol and drugs at the WHO Regional Office for Europe.
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According to the World Health Organization (WHO), 2.6 million people worldwide died from alcohol in 2019, of which two million were men.
Cocktails are worse than beer
One way to reduce the harm from alcohol is to choose less strong drinks. Manufacturers indicate the alcohol percentage ( ABV ) on bottle labels: one beer may contain 4% ethanol, while another may contain 8%. A less strong option will put less strain on the body.
It is also important to consider the amount you drink. For example, one bottle of beer (350 milliliters), a glass of wine (150 milliliters) or a glass of vodka (45 milliliters) of standard strength contains approximately the same amount of alcohol. However, if the choice is to drink a liter of beer or 100 grams of vodka, vodka will be less harmful in terms of ethanol content.
Experts also do not recommend drinking cocktails: they are usually made from several types of alcohol, carbonated drinks and juices, so it is more difficult to determine the percentage of alcohol in them. It's better to choose a glass of wine or beer, says Tulane University School of Medicine professor Brian Ting. In addition, cocktails are usually high in sugar, which contributes to the development of obesity, diabetes and cardiovascular disease.
You should not drink alcohol with caffeine - for example , vodka with an energy drink - this combination dulls the feeling of intoxication, so a person may drink more than he intended. In 2010, the US Food and Drug Administration (FDA) recognized that adding caffeine to alcohol is unsafe and banned the sale of such drinks in the country.
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Light or clear spirits are considered less harmful than dark ones. Dark ones - for example, bourbon, rum or brandy - have more congeners ( these substances are formed together with ethanol and affect the taste, aroma and color of the drink ). They can worsen hangovers, says Damaris Rosenow, a professor at the Center for Research on Alcohol and Drug Addiction at Brown University. However, there are exceptions: some clear tequilas may also contain high levels of congeners.
Glass of red wine
It used to be believed that a glass of red wine a day could benefit your health. The grapes from which wine is made contain antioxidant polyphenols - resveratrol, anthocyanins and catechins. They may reduce the risk of heart disease , protect the brain and nerve cells, and prevent blood clots.
Some scientists in the late 20th century—including French researcher Serge Renaud— suggested that red wine could raise levels of “good” cholesterol and reduce the risk of cardiovascular disease. But other experts doubted these findings. In their opinion, it might not be the wine, but the lifestyle of the research participants . For example, they may have had a lower risk of heart disease if they ate better, exercised more, and had access to healthcare.
In 2022, a group of Harvard University scientists proved that alcohol - including red wine - does not improve the functioning of the cardiovascular system, but, on the contrary, increases the risk of heart problems. According to Cleveland Clinic cardiologist Leslie Cho, there is no scientific evidence to support the link between red wine antioxidants and improved health. Therefore, there is no reason to believe that wine is less harmful than other types of alcohol.
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Organic wines are considered slightly less harmful. "These wines have far fewer additives, so your liver doesn't have to work as hard," says nutritionist Megan Kober.
Scientists continue to say that the best way to reduce health risks is to give up alcohol. This is especially true for pregnant women, minors, people with addictions or those taking medications.
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Author: Daria Morozova