4 alcohol myths that could be harming your health

Whether it’s sipping a glass of champagne at a celebration or enjoying a cold beer during a sporting event, drinking alcohol is woven into many of our life experiences.

It’s such a part of our culture that misconceptions about alcohol’s effects on the body and mind are common — and those misunderstandings can be harmful to your health.

Find out the truth behind these four alcohol-related myths so you can make decisions that support your well-being.

Myth: There are no health risks associated with moderate drinking.
Truth: Consuming even small amounts of alcohol can increase your risk of cancer.

It’s common to assume that only excessive drinking is associated with health problems, but that’s not the case. Even those who consider themselves light to moderate drinkers face risks, including increased cancer risk.

Studies show that several different cancers are linked to alcohol use. Those include cancers of the mouth, throat, larynx (voice box), esophagus, liver, colon, rectum and breast. And the more you drink, the higher your risk of cancer. Even just one drink a day increases breast cancer risk for women.

Each year, approximately 20,000 U.S. adults die from alcohol-related cancers.

“We don’t fully understand why alcohol increases cancer risk,” says Blair Irwin, MD, a board-certified oncologist at the MultiCare Cancer Institute. “We do know that alcohol compromises your immune system, and when your immune system isn’t working properly, it’s less able to clear out cancer cells when they arise.”

Bottom line? Alcohol affects every part of your body, from your brain to your bones. In addition to certain cancers, it can increase your risk for osteoporosis, dementia, high blood pressure and liver disease, among other conditions. The World Health Organization states there is no safe level of alcohol consumption.

“Most alcohol-related studies have focused on the harm associated with heavy drinking,” Dr. Irwin says. “That’s fostered this belief that light or moderate drinking is risk-free. We’re starting to see that that’s not quite accurate.”

One study found a connection between increased mortality with even low alcohol intake, she adds. It was one of the first large studies to dispel the idea that light/moderate drinking is risk-free.

Myth: A nightcap before bed is going to help me sleep.
Truth: Alcohol disrupts your sleep, lowering the quality of your rest. 

Many people turn to an evening drink to help them unwind and fall asleep more easily after a long day. While that glass of wine or shot of whiskey may help you feel drowsy, your sleep is likely to be less restful overall.

A Sleep Foundation study found that 90 percent of participants who regularly consumed alcohol at nighttime reported at least one sleep-related problem.

“Drinking actually disrupts your sleep patterns, leading to poor sleep quality,” Dr. Irwin says. “You’re likely to wake up more frequently throughout the night and wake up for the day earlier than you normally would, which can cause you to feel more tired.”

Drinking also tends to worsen symptoms of sleep apnea. The Sleep Foundation recommends avoiding alcohol at least three hours before bed.

Myth: Having a few drinks will help ease my stress and anxiety.
Truth: Drinking alcohol can worsen feelings of anxiety and stress in the long run. 

When we face stressful situations or feel anxiety bearing down, it can be tempting to pour a drink. But does alcohol really help you cope?

“Drinking may help you to feel less anxious or stressed temporarily,” says Mark Ingoldby, LICSW, a clinical social worker and supervisor of the primary care behavioral health program with the MultiCare Behavioral Health Network. “But that sense of relief is short-lived, and often feelings of anxiety come back even stronger.”

Another problem? It’s tempting to chase temporary feelings of relief.

“People can have the false perception that if they drink more, the relief will last longer,” Ingoldby says. “Frequently, this leads to alcohol misuse.”

Drinking has also been shown to worsen symptoms of several mental health conditions, such as anxiety disorders, post-traumatic stress disorder and depression, among others, Ingoldby shares.

Rather than turning to alcohol or other substances, consider coping strategies that are beneficial and sustainable.

Myth: Red wine is good for my heart health.
Truth: The drawbacks of drinking likely outweigh any potential benefits to your heart.

The relationship between alcohol and heart health is complicated. Some studies have shown that limited amounts of red wine could lower the risk of heart disease. Yet other studies have found this connection to be weak or have presented conflicting findings.

The American Heart Association points out that no study so far has been able to definitively establish that drinking red wine — or any alcohol — directly leads to improved heart health. What does this mean for you?

“What people often forget is that you’re more than just a beating heart,” Dr. Irwin says. “You’ve got an entire body to consider. While the debate about alcohol and heart health goes on, what isn’t debatable is the long list of harmful effects alcohol can have on the rest of your body.”

If you want to improve your heart health, you’re better off focusing on exercising regularly, eating a heart-healthy diet, lowering cholesterol and effectively managing stress.

Tips to help you cut back on drinking

If you’re considering scaling back your alcohol intake, one way to start is by figuring out how much you’re actually drinking. This CDC tool can help you evaluate your alcohol use so you can come up with a plan tailored to your individual needs. The tool is intended for those 18 and over.

Here are some additional tips to help you cut back:

• Ask for help. Talk to your primary care doctor or other health care provider about your alcohol use. They can refer you to helpful resources in your community, including counseling or addiction services.
• Explore your motivation. If you make the decision to cut back or stop drinking, consider your primary reason. Is it to improve your health? Your relationships? Your sleep? Your overall mood? Knowing what motivates you can help you stick with your goal long term and overcome barriers.
• Come up with a plan. Your plan should be specific, laying out your goals for cutting back on alcohol and when you will start working toward these goals. It should also include strategies for how you’ll deal with challenging situations when they arise. What will you do if you have a craving for a drink? How will you cope with stress? How will you handle social events with friends who will be drinking?

Visit the Alcohol and Drug Foundation for additional tips to help you cut back.