Cheers to That! Balancing Indulgence and Wellness: Defining the Role of Alcohol in Your Healthy Lifestyle

By Dr. Adam Abodeely, MD, FACS, FASCRS, MBA, CEO of Coral Cove Wellness Resort

Enjoying a cocktail to unwind or sharing a glass of wine at a special dinner is an integral part of many social gatherings, including vacations at wellness resorts and destinations. Like many, I have appreciated the ritual, connection, and sense of relaxation that enjoying a drink can bring. This enjoyment is not just about the taste or the setting; it’s largely due to alcohol’s intoxicating effects, which can reduce stress, lower inhibitions, and even enhance our mood. 

What creates these effects is ethanol, the psychoactive compound in alcohol. When we take that first sip, ethanol is quickly absorbed into the bloodstream through the stomach and small intestine. It then travels to the liver, where it begins to break down into acetaldehyde, a harmful byproduct. While the liver works to process the alcohol, some of it continues its journey through the bloodstream until it reaches the brain. Here, ethanol alters levels of neurotransmitters like GABA and dopamine, which creates feelings of calmness, pleasure, and sometimes euphoria. These effects highlight why alcohol is often linked to social pleasure, yet they also underline the need for mindful consumption as the same process clouds judgment, impairs motor skills, and taxes the liver.

For years, we have been told that small amounts of alcohol might even benefit our health, thanks to the long-standing “glass of wine a day” theory suggesting improved cardiovascular health and longevity. 

Unfortunately, a growing body of scientific evidence has turned this belief on its head. Today, I’m here to present a critical truth: no amount of alcohol is beneficial for your health.1 This is a significant paradigm shift and one we must acknowledge to make better, more informed decisions about our wellness journey and our relationship with alcohol. But don’t worry! If you enjoy the occasional alcoholic drink, there are steps you can take to reduce its potential negative effects. To make the most of those helpful tips, it’s important to first understand what’s in alcohol and why it has the potential to impact your health. Let’s take a closer look.

 What's in alcohol?


One of the most startling realities about alcohol is that it is classified as a Class 1 carcinogen by the International Agency for Research on Cancer (IARC). The same category that includes tobacco and asbestos, alcohol has been conclusively linked to several types of cancer. Studies have found it to be a direct cause of cancers such as those of the liver, breast, esophagus, and oral cavity.2,3


Here’s how alcohol’s carcinogenic properties work:


• Acetaldehyde is the Culprit: When the body metabolizes alcohol, it converts it into acetaldehyde, a toxic and carcinogenic substance. Acetaldehyde damages DNA and prevents cells from repairing themselves, creating a pathway for cancer to develop.


• Inflammation and Oxidative Stress: Alcohol-induced inflammation can cause long-term harm to several systems, particularly in the liver, leading to conditions like cirrhosis and liver cancer.


• Hormonal Disruption: Alcohol consumption increases levels of estrogen and disrupts testosterone production, which is linked to higher risks of hormone-sensitive cancers, such as breast cancer.


Despite this classification and mounting scientific evidence, awareness around alcohol’s carcinogenic risk remains low. Much like the tobacco industry’s historic denial of health risks, the alcohol industry has not made these dangers clear to the public.
Alcohol’s Broader Health Implications

The harm alcohol causes isn’t limited to cancer. Excessive consumption can lead to liver disease, heart disease, neurological impairments, and mental health challenges such as anxiety and depression.4,5 Even mild drinking has been shown to impact sleep quality, which plays a critical role in overall wellness and recovery.

Mitigating Alcohol's Impact with Nutrition and Supplements


While we’ve established the numerous health risks associated with alcohol, it’s important to recognize that certain foods and supplements might help mitigate some of its harmful effects. I emphasize a balance between awareness and responsibility when it comes to alcohol consumption. While I’m not here to discourage the occasional beverage, especially given its social wellness benefits, I do believe it’s crucial to be informed about protecting and supporting your body.


Here’s how you can help offset some of the potential problems alcohol might cause, such as acetaldehyde toxicity, inflammation, oxidative stress, and hormonal disruption.

Reducing the Harmful Effects of Acetaldehyde


When alcohol is processed in the body, the liver creates a toxic byproduct called acetaldehyde. This compound is responsible for many negative effects like headaches, inflammation, damage to DNA, and oxidative stress. While reducing alcohol consumption is the best way to minimize these risks, certain nutrients, foods, and supplements can help the body manage this harmful byproduct. Here’s a guide to support your wellness when drinking:


  • Water
    Staying hydrated is one of the simplest yet most effective strategies when consuming alcohol. Drinking water slows down alcohol absorption and helps the body flush out toxins, including acetaldehyde.


  • Green Tea
    Rich in antioxidants, green tea may help the body handle the toxic effects of alcohol. Its polyphenols fight oxidative stress and reduce inflammation, while also promoting alcohol breakdown.


  • Black Tea
    Black tea works to stimulate enzymes that break down acetaldehyde in the liver, aiding the body in detoxifying this harmful byproduct.


  • Ginger
    Known for its soothing and antioxidant properties, ginger can help alleviate symptoms associated with alcohol toxicity, such as nausea and inflammation caused by acetaldehyde build-up.


  • Glutathione
    This powerful antioxidant plays a key role in neutralizing acetaldehyde during alcohol metabolism. Increasing glutathione levels by consuming cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cabbage and cauliflower) may reduce the effects of this compound in the bloodstream and provide relief from hangovers.


  • L-Cysteine
    A vital amino acid found in foods like eggs, poultry, and beef, L-cysteine supports the production of glutathione. This boosts the body’s ability to break down acetaldehyde efficiently.


  • Niacin
    Niacin, or vitamin B3, is important in producing NAD+ and NADP+, coenzymes essential for alcohol metabolism. By supporting the breakdown of alcohol, niacin helps reduce acetaldehyde’s harmful effects.


  • Vitamins and Amino Acids
    Nutrients like zinc, vitamin B6, taurine, tryptophan, betaine, and nicotinic acid are crucial players in alcohol metabolism. They promote enzyme activity and help protect against oxidative damage triggered by drinking.


  • Dihydromyricetin (DHM)
    Extracted from the Japanese raisin tree (Hovenia dulcis), DHM has been shown to encourage the function of enzymes involved in ethanol processing. It may lower not only ethanol but also acetaldehyde levels, reducing liver strain and hangover symptoms.


Addressing Inflammation and Oxidative Stress


Alcohol consumption leads to inflammation and an increase in free radicals, contributing to oxidative stress that can damage cells.


  • Omega-3 Fatty Acids found in fatty fish like salmon and mackerel, as well as chia seeds and walnuts, possess anti-inflammatory properties that can counteract some of alcohol's inflammatory effects.


  • Polyphenols from foods like berries, dark chocolate, and green tea help reduce oxidative damage and inflammation. Resveratrol, a polyphenol found in grapes and red wine (without needing the alcohol), has been shown to provide cardiovascular benefits.


  • Turmeric and Ginger are potent anti-inflammatory spices. Incorporating them into your meals or opting for turmeric supplements can support your body’s response to inflammation.


Hormonal Disruption in Men and Women


Alcohol has a profound impact on hormone levels, and these disruptions can lead to significant health concerns for both men and women.


  • For Women: Alcohol consumption elevates estrogen levels, which can increase the risk of hormone-sensitive cancers such as breast cancer. Chronic drinking can also disrupt reproductive hormones, leading to challenges with fertility and menstrual regularity. Additionally, alcohol can negatively affect bone density, a concern given estrogen’s role in bone health.


  • For Men: Alcohol reduces testosterone production, which can result in lower muscle mass, fatigue, and reduced libido. Prolonged alcohol use may lead to an imbalance that increases estrogen levels in men, contributing to gynecomastia (enlarged breast tissue) and reduced fertility.


To combat these effects, consider these interventions when drinking occasionally:


  • Flaxseeds and Walnuts, rich in lignans, can help balance estrogen levels in women. For men, these foods support overall hormonal health.


  • Zinc-Rich Foods like lentils, pumpkin seeds, and shellfish support testosterone production in men and help maintain balanced hormone levels overall.


  • Adaptogens like ashwagandha and maca root offer support for hormone regulation in both genders, helping to reduce alcohol-induced hormonal imbalances.


Responsible Consumption and Social Wellness


As a human, I understand that enjoying an occasional drink, especially during a celebratory or social moment, can contribute to your overall sense of connection and joy. Social bonding is a critical aspect of wellness, and in that regard, enjoying a responsibly crafted cocktail among friends might indeed have positive effects on your well-being.

However, I emphasize responsibility as a core principle. Here are some actionable tips to balance alcohol’s social benefits with mindful wellness:


  • Alternate alcoholic drinks with water or herbal teas to stay hydrated and minimize alcohol’s dehydrating effects.
  • Choose cocktails made with fresh, whole ingredients and nutrient-dense foods like citrus, herbs, and natural sweeteners to avoid unnecessary additives.
  •  Consider consuming dietary supplements which might help mitigate the effects of acetylaldehyde.
  • Limit consumption to special occasions


By pairing these recommendations with alcohol use, you might be able to enjoy the social aspect of drinking without drastically compromising your health.


A Paradigm Shift Worth Listening To


We can no longer ignore the overwhelming evidence regarding alcohol’s risks. This new understanding invites us to rethink our relationship with drinking entirely—not from a place of denial or guilt, but with a focus on informed choices and intentional, healthier lifestyles.


Whether you’re relaxing on at a wellness resort or navigating your daily life, every choice you make contributes to your overall health and wellbeing. Remember, empowering your health starts with small shifts. Make them one mindful step at a time.


Wishing you wellness,


Dr. Adam Abodeely

CEO, Coral Cove Wellness Resort

References


  1. WHO News Release. No level of Alcohol Consumption is Safe for Our Health. Jan 2023. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our health#:~:text=Alcohol%20is%20a%20toxic%2C%20psychoactive,includes%20asbestos%2C%20radiation%20and%20tobacco.
  2. Secretan, Béatrice, et al. "A review of human carcinogens—Part E: tobacco, areca nut, alcohol, coal smoke, and salted fish." The lancet oncology 10.11 (2009): 1033-1034.
  3. Rovira, Pol, and Jürgen Rehm. "Estimation of cancers caused by light to moderate alcohol consumption in the European Union." European journal of public health 31.3 (2021): 591-596.https://movendi.ngo/wp-content/uploads/2021/11/ckaa236.pdf
  4. Rehm, Jürgen, et al. "The relationship between different dimensions of alcohol use and the burden of disease—an update." Addiction 112.6 (2017): 968-1001.https://onlinelibrary.wiley.com/doi/pdf/10.1111/add.13757?%2F%3Futm_source=google&utm_campaign=Campaign_Sciad_R3MR425_Hybrid_NursingDentistry&utm_medium=cpc
  5. Barbería-Latasa, María, Alfredo Gea, and Miguel A. Martínez-González. "Alcohol, drinking pattern, and chronic disease." Nutrients 14.9 (2022): 195 https://www.mdpi.com/2072-6643/14/9/1954


Share by: