Making Spirits Bright (and Balanced)

By Dr. Eliessa Bell

Enjoying a glass of eggnog or a New Year’s toast is a joyful part of the holidays for many people. However, balancing enjoyment with responsibility is essential when it comes to alcohol. Drinking in moderation not only ensures a healthier lifestyle but also helps prevent serious health risks.

We define drinking in moderation as up to one drink per day or seven per week for women, and up to two drinks per day or fourteen per week for men. Binge drinking is defined as more than three drinks in a sitting for women, and more than four drinks in a sitting for men. A standard drink is equivalent to a 12-ounce beer, a 5-ounce glass of wine, or 1.5 ounces of distilled spirits. Regularly going beyond these limits can have lifelong consequences on our health.

Heavy alcohol use is a leading cause of liver damage, including conditions like cirrhosis and liver cancer. Chronic heavy drinking can overwhelm the liver’s ability to process alcohol, leading to toxic buildup and inflammation. Excessive drinking also increases the risk of high blood pressure, heart disease, stroke, and even cancer. It can weaken the immune system, impair memory, and lead to mental health challenges like depression and anxiety. Some of us are more susceptible to alcohol misuse and its complications because of our genetics. Moreover, heavy alcohol use can result in dependency, creating cycles that are hard to break without help.

There used to be a popular belief that drinking alcohol had benefits for heart health. However, further research has shown that those benefits are very limited and do not justify drinking more than recommended.

For many, cutting back on alcohol is easier said than done but small changes—like pouring small portions or setting personal limits—can make a big difference. Many healthcare providers can also provide medical therapies that help people reduce their alcohol intake. Ultimately, being mindful of how much you drink can help you maintain a healthier body, mind, and lifestyle. So let’s set a New Year’s resolution to practice moderation, your health is worth it.