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Hi, I'm Jessica Cording. I'm a dietitian health coach

and author.

Today we're going to talk about the risks of alcohol consumption the

understanding the potential risks as well as

the benefits of alcohol can help you make informed decisions about

how to incorporate alcohol into your life if

you choose to do so, let's start with the benefits first because I

feel like we do hear about these a lot, you know, we often will hear that

alcohol is very heart healthy thanks to its blood thinning anti-inflammatory

effect. You know, we also know that

this considered a social connector. However, there are

numerous health risks to be aware of

so in the short term, you know alcohol has

been associated with things like accidents injuries.

alcohol poisoning

impaired decision making things like

mood changes and GI discomfort

hangovers headaches, you know,

and then we're looking at as well things like, you know

dizziness and not just not feeling well same

changes in.

Eating patterns slurred speeches another thing that

comes up a lot. So you're also looking

at things like birth birth defects

miscarriage even so not not small

things, you know, long-term health

risks things like weight gain obesity, you know,

because we do know that alcohol contributes calories impaired nutrient

absorption leading to malnutrition.

Liver issues including liver toxicity pancreas

issues. So things like pancreatitis alcohol

intake is also been

Linked to several different cancers. So for example, like pancreatic

cancer or certain gastric cancers even breast

cancer. It's when we don't hear about a lot, you

know, we do know for example with breast cancer that for every one drink

someone has per day about seven drinks per week an increase

risk. Is it looking at about a 10% increase risk

in breast cancer? So definitely something to

be mindful of

And then of course, you also have things like learning and memory problems

including dementia for performance

at school or at work and then alcohol dependence

and abuse that comes up a lot. I think

it's important to be thoughtful though that

you know, a lot of these risks are associated with heavy

drinking and and also heavy drinking

over time. Like there's a big difference between

Having a cocktail or a glass of wine on occasion

if you maybe go out to dinner or at a family

gathering and daily drinking. How much is

a safe amount to drink right? That's an important question. So moderate

drinking currently is defined as one

of two one alcoholic drink per day for women

and up to two alcoholic drinks per day for men just

mindful though that so for example, we I

shared the breast cancer example about increased risk

with seven drinks a week, which is the definition of moderate drinking.

So even moderate drinking has

not risk free. So I would definitely encourage drinking less

than that on the regular. So what

counts as a serving of alcohol, right? What is

one drink so that would be to find as 14

grams of pure alcohol. So generally

speaking you're going to find that in about 12 ounces of

beer of certain beers, of course that have

a bit of a higher proof alcohol. We'll have a little bit more than that.

So just be aware of that about five ounces of

wine and then about an ounce to an ounce and a

half of distilled spirit. So that might be like whiskey gin

tequila vodka that kind of thing so,

Another thing. I like to point out though, is that if you're looking at

a mixed drink, so for example a martini,

you know where you've got your your gin or your vodka and

your vermouth that tests that tends to

actually add up to two even three drinks in one martini glass

and similar with other other mixed

drinks. So just be aware that you might be having one cocktail,

but it might be contributing several servings of alcohol. So

that would still count towards your whatever your

personal limit is for that week with food

how food portions are often oversized if we're going

out to eat or even now serving ourselves at home when we because we've

been so conditioned to expect a large portions.

Overpouring with alcohol over serving is very common.

So just be aware that what's in

your glass might be more than that 12 ounces

or five ounces of wine or that

one to one and a half ounce of spirits, you know,

we talked about some of the you know a few of the health into benefits.

We also talked about the risks.

But let's talk about who definitely

should not drink because that's important. So obviously anyone younger

than the legal drinking age someone who's

pregnant or maybe pregnant, you know, we do know that alcohol

can interrupt fetal development. Of

course, those who have certain health conditions. So diagnosis of

a heart liver pancreas condition, all of

that can be exacerbated by

alcohol intake as well as gastric or digestive health issues

and then taking certain prescription over the

counter medications that may interact with alcohol.

If you're not sure about how much alcohol

is appropriate for you have a conversation with your

healthcare provider. Each person is individual and their

needs and their limitations will

vary. So if you're not sure that support

and no need to figure it out alone, but

always be safe.

With alcohol, so I hope you found this

information helpful again. I am Jessica cording. I'm a registered dietitian

health coach and author. Have a great day.