Content Library Longevity Journal

The Truth About Drinking: Alcohol, Cancer, and Your Health

January 13, 2025

For years, you’ve heard it: A little alcohol is good for you. A glass of red wine is beneficial for your heart. Having one or two drinks a day is better than not drinking at all.

But here’s the dark truth: Alcohol isn’t as harmless as we’ve been told. 

It’s a leading cause of preventable death worldwide, implicated in everything from fatal car crashes to strokes. 

And then there’s the sobering link to cancer. Alcohol has been connected to at least seven types of cancer, including breast, liver, and colorectal cancers. 

The risk is so clear that, two weeks ago, the Surgeon General called for cancer warnings to be added to alcoholic beverage labels—just in time for “Dry January.”

This is a BIG deal. 

That’s because it’s the first step in spreading a new message to the general public: Consuming alcohol—in any amount—isn’t “healthy.”

If you're a drinker, what does this mean for you? And what should you do? Read on, and I’ll give you the real story on alcohol and health. 

The Alarm on Alcohol—Why Now

The Surgeon General’s wake-up call comes at a pivotal moment. Alcohol consumption surged during the pandemic, with more people turning to drinking as a coping mechanism.¹

At the same time, research has continued to uncover alarming links between alcohol and chronic diseases, particularly cancer. Studies now show that even moderate drinking can increase your risk of developing certain cancers, especially in women.² 

Yet public awareness of these risks remains low. (We’ve been told alcohol is good for us, remember?)

That’s why the Surgeon General’s push for cancer warnings on alcohol is more than a label change—it’s a response to an urgent public health issue.

So What Exactly Is “Alcohol”?

Before getting into how alcohol affects your health, it’s worth stepping back to ask: What exactly are we talking about when we say “alcohol,” and what makes it harmful?

The active ingredient in alcoholic beverages is ethanol. If you want to get a little more nerdy, it’s a chemical that’s created during the fermentation process (when yeast feeds on the sugars in grains, fruits, or other plant-based materials). 

Ethanol is what gives alcohol its relaxing buzz. But it’s also the reason alcohol can be toxic—that is, it can kill you directly—in larger amounts. 

And… What Counts as a “Drink”?

Here’s another key thing to keep in mind: Not all alcoholic drinks are created equal. Depending on what you’re drinking, the amount of alcohol can vary dramatically. 

A standard drink contains about 14 grams (0.6 ounces) of pure alcohol, which is roughly equal to:

• 5 ounces of wine
• 12 ounces of beer (that’s 5 percent alcohol)
• 1.5 ounces of distilled spirits (a typical “shot”)

But here’s the catch: Much of the time, people aren’t having standard servings. 

Pouring yourself an Irish whiskey over a single ice cube? Chances are, it’s more than a shot. Might be two.

Light beers tend to be around  4 percent alcohol, but IPAs are generally 6 to 7 percent. Double IPAs are often in the 10 percent range—so a 12-ouncer counts as two drinks (thus the term “double”).

And that glass of wine? Have you measured it? Because 5 ounces might not be as much as you think—especially if you drink from one of those oversized glasses.

Check out this example: The glass on the left is 5 ounces. The glass on the right is 8 ounces.

To someone casually pouring a glass of wine, there’s probably not much of a difference. But, if you have two glasses of the 8-ouncer, you’ve actually consumed the equivalent of three drinks, not two.  

The result? 

You end up drinking significantly more alcohol than you realize, even when you think you’re drinking “lightly” or “moderately.”

What Alcohol Does to Your Body

When you drink alcohol, it’s quickly absorbed into your bloodstream and makes its way to nearly every part of your body. You probably notice it first in how quickly you start to feel relaxed—that’s a sign it’s already reached your brain. 

But alcohol doesn’t stop there—it’s busy affecting other organs just as fast.

When it hits your liver, your body works to break it down. In the process, alcohol turns into acetaldehyde, a toxic compound—and likely a carcinogen.³ Over time, repeated exposure to this acetaldehyde can damage your DNA, inflame tissues, and increase your risk of developing cancer.⁴

Alcohol also throws off the balance of good bacteria in your gut, disrupting your microbiome and triggering inflammation that can ripple through your entire body, affecting your digestion, skin, and mental health.⁵

Alcohol and Cancer: What’s the Link?

Alcohol’s link to cancer isn’t often talked about, but the evidence is strong. 

A study published in the British Journal of Cancer analyzed data from over 500 research papers, examining nearly half a million cancer cases. Its goal? To uncover how alcohol influences the risk of developing 23 different types of cancer.⁶

The researchers carefully categorized drinkers into three distinct groups to gain a clearer picture of how different drinking habits influence cancer risk:

• Light drinking: Approximately 1 drink per day (about 12.5 grams of alcohol or less)
  
  
• Moderate drinking: Anywhere from 1.5 to 4 drinks daily (up to 50 grams of alcohol)
  
  
• Heavy drinking: More than 4 drinks a day (over 50 grams of alcohol)

By studying these groups, they were able to tease out patterns and see how drinking at each level affects cancer risk.

Here’s what they found: 

• Heavy drinkers (more than 4 drinks/day) faced the steepest increase in risk. Their chances of developing oral and throat cancers were more than five times higher than those of non-drinkers, with esophageal cancer risk close behind. Liver cancer risk more than doubled, and colon cancer risk increased by 44 percent.
  
  
• Moderate drinkers (1.5 to 4 drinks per day) weren’t off the hook, either. They faced higher risks for certain cancers, like oral and throat cancers (+83%), esophageal cancer (+123%), female breast cancer (+23%), colon cancer (+17%), and larynx cancer (+44%).
  
  
• Light drinkers (about 1 drink per day) also saw increased risks, with small amounts of alcohol linked to cancers of the breast, mouth, throat, and esophagus.

The takeaway? 

Any amount of alcohol increases your relative risk of developing cancer. While heavier drinking causes the most dramatic spikes, even small amounts increase your odds of getting cancer. 

What Exactly Does “Increased Risk” Mean?

If you’re currently a moderate alcohol drinker, suddenly learning that your two-glass-a-day wine habit increases your risk for cancer by 30 percent is really scary.  

But context is important. What these numbers refer to are “relative” risks. Meaning: It’s what your risk is relative to someone who doesn’t drink. 

To understand this better, it helps to know your overall risk.

For example, a woman who consumes less than one drink a week has a 16.5 percent of getting cancer during her lifetime. But if she has one drink a day, her risk goes up to 19 percent. Two drinks a day elevates her risk to 21.8 percent. 

Put another way: In women who hardly drink, about 17 out of 100 will get cancer. In women who have two alcoholic drinks a day, about 22 out of 100 will get cancer.

To be sure, this is a meaningful and serious increase in risk. But seeing the absolute numbers can make the 30 percent increase feel less shocking—it gives a clearer sense of what the risk actually means for you.

(And as noted above, while the 123 percent relative increase in esophageal cancer risk might sound enormous—like you’re almost guaranteed to get esophageal cancer—it raises the lifetime risk for women from 0.23 percent to 0.51 percent. That still more than doubles the risk, but putting it into absolute terms shows what it really means for most people.)

That said, the cumulative effects of alcohol on your body—such as increased inflammation, disrupted sleep, and harm to your liver and brain—can compound over time, further raising your overall health risks.

Think of regularly drinking as compounding these health risks over time. And the more you drink, the higher your risk.

What about the Health Benefits of Alcohol?

When it comes to heart health, it’s likely that the potential health benefits have been overstated. 

Research shows that moderate drinkers often have healthier lifestyles, like eating well or exercising regularly. These factors may skew the findings, making it seem like alcohol is the reason for better heart health when, in reality, it could be their overall healthy habits.

It’s true that alcohol has a blood-thinning effect, which can help prevent blood clots linked to heart attacks and strokes. But you don’t need alcohol for that—fish oil offers similar benefits without the risks that come with drinking. (What’s more, one night of binge-drinking has been shown to increase the risk of a heart attack and stroke for the next 24 hours.⁷)

Similarly, the disease-fighting antioxidants in red wine, such resveratrol, can easily be found in foods like grapes, blueberries, or supplements—again, without the downsides of alcohol.

On top of that, even just one drink can disrupt your sleep (I know it does mine). And good sleep is critical for your heart, brain, and mental health.

Rethinking Alcohol’s Role in Your Life

The simple truth is that alcohol is likely not “good” for anyone. I like to think of alcohol like sugar: An occasional indulgence might be fine, but drinking daily can become problematic for your health. 

If you choose to drink, I recommend you stick to one serving (1.5 ounces of hard liquor, 5 ounces of wine, or 12 ounces of beer) three or four times a week at most. 

But like anything, it’s about understanding tradeoffs. Knowing that alcohol isn’t a health elixir allows you to exert your free will based on the facts. 

You can still choose to drink, but beyond the health risks, it’s worth considering alcohol in the broader context of your life. 

Is it your only indulgence, or one of many? How does it align with your priorities, like getting quality sleep, performing well at work or in the gym, or simply feeling your best day-to-day? 

Before reaching for a drink, ask yourself: “What’s on my agenda tomorrow? Will this choice help me meet my goals, or am I okay with the potential tradeoff?” 

Approaching alcohol with this level of awareness can help you make more intentional decisions that support your overall well-being.

Practical Tips for a Healthier Relationship with Alcohol

If you’re reevaluating your drinking habits, here are some simple steps to help you make healthier choices:

► Assess Your Drinking Habits

Take an honest look at why and how often you drink. Are you reaching for a glass of wine for its so-called “health benefits”? 

Be honest with yourself. Are there other reasons? Ones that you can manage in another way?

Many drink to unwind after a long day. If that’s the case, consider alternative ways to relax. 

A soothing cup of chamomile tea, a few minutes of deep breathing, or adaptogenic herbs like ashwagandha can work wonders for your stress levels without compromising your health. 

► Replace Alcohol with Non-Alcoholic Alternatives

Social settings often make it hard to say no to alcohol, but having non-alcoholic options on hand can make it easier. Try sparkling water with a splash of lime, kombucha, or a fun mocktail. 

If you’re looking for inspiration, check out some of my favorite easy mocktail recipes.

► Set Boundaries That Work for You

Decide ahead of time how much you’re comfortable drinking, and stick to it. For example, you might limit yourself to one or two drinks on special occasions. Being mindful and intentional about your choices can help you avoid overindulging.

Cutting back on alcohol doesn’t have to feel like a sacrifice. Instead, think of it as an opportunity to explore new ways of feeling good—physically, mentally, and emotionally. You might find that life without alcohol can be just as enjoyable—and even more fulfilling.

(If you’re ready to see just how good you can truly feel, check out The 10-Day Detox. It’s my proven program for eliminating the toxins in your diet (including alcohol) that cause bloating, heartburn, joint pain, skin issues, and weight gain.)

References

1. Ayyala-Somayajula D, Dodge JL, Leventhal AM, Terrault NA, Lee BP. Trends in Alcohol Use After the COVID-19 Pandemic: A National Cross-Sectional Study. Ann Intern Med. 2024 Nov 12. doi: 10.7326/ANNALS-24-02157. Epub ahead of print. PMID: 39527820.

2. Rumgay H, Shield K, Charvat H, Ferrari P, Sornpaisarn B, Obot I, Islami F, Lemmens VEPP, Rehm J, Soerjomataram I. Global burden of cancer in 2020 attributable to alcohol consumption: a population-based study. Lancet Oncol. 2021 Aug;22(8):1071-1080. doi: 10.1016/S1470-2045(21)00279-5. PMID: 34270924; PMCID: PMC8324483.

3. National Toxicology Program. 15th Report on Carcinogens [Internet]. Research Triangle Park (NC): National Toxicology Program; 2021 Dec 21. Acetaldehyde: CAS No. 75-07-0. Available from: https://www.ncbi.nlm.nih.gov/books/NBK590821.

4. Seitz HK, Becker P. Alcohol metabolism and cancer risk. Alcohol Res Health. 2007;30(1):38-41, 44-7. PMID: 17718399; PMCID: PMC3860434.

5. Engen PA, Green SJ, Voigt RM, Forsyth CB, Keshavarzian A. The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota. Alcohol Res. 2015;37(2):223-36. PMID: 26695747; PMCID: PMC4590619.

6. Bagnardi, V., Rota, M., Botteri, E. et al. Alcohol consumption and site-specific cancer risk: a comprehensive dose–response meta-analysis. Br J Cancer 112, 580–593 (2015). https://doi.org/10.1038/bjc.2014.579.

7. Piano MR, Mazzuco A, Kang M, Phillips SA. Cardiovascular Consequences of Binge Drinking: An Integrative Review with Implications for Advocacy, Policy, and Research. Alcohol Clin Exp Res. 2017 Mar;41(3):487-496. doi: 10.1111/acer.13329. Epub 2017 Feb 13. PMID: 28067964; PMCID: PMC7318786.