Beer Drinking: Is It Really That Bad For You?

Beer has been consumed for thousands of years and is one of the most popular alcoholic beverages worldwide. While moderate beer consumption may offer some health benefits, excessive drinking is associated with a range of adverse effects.

Moderate drinking is generally defined as up to one drink per day for women and up to two drinks per day for men. Drinking within these limits may provide benefits such as improved heart health, better blood sugar control, stronger bones, and a reduced risk of dementia. Beer also contains B vitamins, minerals, and antioxidants, although these are more abundant in whole foods like fruits and vegetables.

However, heavy and binge drinking can lead to detrimental effects on health. Excessive alcohol consumption is linked to an increased risk of cancer, liver disease, weight gain, depression, and premature death. It can also negatively impact mental health and increase the risk of self-harm and suicide. Additionally, alcohol interacts with many medications and can worsen certain health conditions.

Therefore, while moderate beer consumption may have some benefits, excessive drinking can have severe negative consequences. It is essential to drink in moderation and be aware of the potential risks associated with excessive alcohol consumption.

Beer and cancer risk

Drinking beer can increase the risk of developing several types of cancer. According to the National Cancer Institute, there is a strong scientific consensus that alcohol drinking can cause cancer. The National Toxicology Program of the US Department of Health and Human Services lists alcohol consumption as a known human carcinogen. The more alcohol a person drinks, the higher their risk of developing an alcohol-associated cancer. Even those who have no more than one drink per day and binge drinkers have a slightly increased risk of some cancers.

Clear patterns have emerged between alcohol consumption and the development of the following types of cancer:

• Head and neck cancer: Moderate to heavy alcohol consumption is associated with higher risks of certain head and neck cancers.
• Esophageal cancer: Alcohol consumption, regardless of the amount, is associated with an increased risk of esophageal squamous cell carcinoma.
• Liver cancer: Heavy alcohol consumption is associated with approximately twice the risk of two types of liver cancer.
• Breast cancer: Epidemiological studies have consistently found an increased risk of breast cancer with increasing alcohol intake.
• Colorectal cancer: Moderate to heavy alcohol consumption is associated with an increased risk of cancers of the colon and rectum.

In addition to these established links, evidence is accumulating that alcohol consumption is associated with increased risks of melanoma and prostate and pancreatic cancers.

While some studies have suggested that moderate alcohol consumption may have potential health benefits, such as a reduced risk of heart disease and improved blood sugar control, it is important to note that these potential benefits are related to light to moderate intake only. Heavy and binge drinking can counter these benefits and significantly increase the risk of various health issues, including cancer, depression, liver disease, weight gain, and early death.

Beer and mental health

Alcohol affects the part of your brain that controls inhibition, so you may feel relaxed, less anxious, and more confident after a drink. But these effects quickly wear off. The chemical changes in your brain can soon lead to more negative feelings, such as anger, depression or anxiety, regardless of your mood. Alcohol also slows down how your brain processes information, making it harder to work out what you’re really feeling and the possible consequences of your actions.

In the long term, alcohol uses up and reduces the number of neurotransmitters in our brains, but we need a certain level to ward off anxiety and depression. This can make you want to drink more to relieve these difficult feelings – which can start a cycle of dependence.

Research shows that people who drink alcohol are more likely to develop mental health problems. It’s also true that people with severe mental illness are more likely to have alcohol problems. This may be because they ‘self-medicate’, meaning they drink to deal with difficult feelings or symptoms.

Regular heavy drinking is linked to symptoms of depression. People with depression who drink alcohol often start to feel better within the first few weeks of stopping drinking. If you experience anxiety, alcohol can give you a very short-lived feeling of relaxation – but this quickly disappears. If you rely on alcohol to cover your anxiety, you may soon find yourself drinking more and more to relax. Over time, this can lead to alcohol dependence.

Heavy drinking for many years will take its toll on your body. Long-term alcohol misuse increases your risk of serious health conditions, including heart disease, stroke, high blood pressure, liver disease and cancer. It can lead to social problems such as relationship break-ups, unemployment, financial difficulties and homelessness.

Dealing with physical health problems, debt and housing issues can all affect your mental health.

However, light to moderate beer intake may be linked to some health benefits. Light to moderate alcohol intake may improve blood sugar control, an issue for many people with diabetes. Light to moderate beer intake may be associated with a lower risk of heart disease, improved blood sugar control, stronger bones, and reduced dementia risk.

Heavy and binge drinking has the opposite effects.

Beer and weight gain

Beer is a popular alcoholic beverage made by brewing and fermenting cereal grains with yeast, hops, and other flavouring agents. Most types of beer contain 4–6% alcohol, but the beverage can range from 0.5–40%.

Beer is often associated with weight gain, particularly around the belly, and this is commonly referred to as a "beer belly". However, the link between beer and weight gain is not straightforward.

Calories and Appetite

Beer contains a similar number of calories to soft drinks, so it can add a lot of calories to your diet. Beer can also increase your appetite in the short term, causing you to eat more than you otherwise would. This means that drinking beer regularly could contribute a significant number of calories to your diet and lead to weight gain.

Fat Burning

Drinking alcohol can also prevent your body from burning fat. This is because your body prioritises the breakdown of alcohol over other sources of fuel, including stored fat. Regular drinking could therefore contribute to an increase in body fat. However, studies have found mixed results. Drinking beer regularly but moderately (less than 17 oz/500 ml per day) doesn't seem to lead to an increase in body weight or belly fat. Nevertheless, drinking more than this could lead to significant weight gain over time.

Phytoestrogens

The flowers of the hop plant, which give beer its flavour, are known to be very high in phytoestrogens. Phytoestrogens are plant compounds that can mimic the action of the female sex hormone oestrogen in your body. It has been suggested that the hops in beer might cause hormonal changes in men that increase the risk of storing belly fat. However, it's not known how these plant compounds affect weight or belly fat.

Other Factors

The link between weight gain and drinking alcohol is stronger in men than in women. This is thought to be because men tend to drink more heavily than women, and are more likely to store fat around the belly when they gain weight. Men are also more likely to drink beer than women, and beer contains more calories than many other sources of alcohol. For example, a standard 12-oz/355-ml serving of beer contains 153 calories, compared to 97 calories in 1.5 oz/45 ml of spirits and 125 calories in a 5-oz/148-ml serving of red wine.

How to Avoid Weight Gain

To avoid weight gain, it's best to limit your alcohol intake to no more than one standard drink per day for women and two for men. You should also avoid binge drinking and try to have several drink-free days each week. If you're trying to lose weight, switch to a diet based on whole, unprocessed foods and cut back on added sugar. Exercise is also an effective way to lose weight, particularly cardio and high-intensity exercise.

Beer and liver health

Beer is made by fermenting sugars from starches. Barley, hops, water, and yeast are its major components. It can be alcoholic or non-alcoholic. Most types of beer contain 4–6% alcohol, but the beverage can range from 0.5–40%.

Drinking beer in light to moderate amounts is linked to a reduced risk of developing type 2 diabetes and heart disease. However, drinking more than 30 grams of alcohol, which is found in two to three 12-ounce or 355-milliliter bottles of beer, daily can raise your risk of liver diseases like cirrhosis.

A study in mice showed that the hops found in beer may lessen the damaging effects of alcohol on the liver. Mice that were given beer with hops showed less buildup of fat in their livers than the mice that were given ethanol. The researchers said that their findings may help explain why drinking hard liquor is more strongly associated with death from liver disease than drinking beer.

Beer and bone health

Beer and Bone Mineral Density

Beer contains silicon, a mineral that may contribute to bone health. A study published in the American Journal of Clinical Nutrition in 2009 found that moderate consumption of alcohol, including beer, was associated with higher bone mineral density in men and postmenopausal women. The study suggested that the positive effect of alcohol intake on bone mineral density was more pronounced in postmenopausal women, with a linear relationship between alcohol intake and bone mineral density.

Another study, published in the Journal of Bone and Mineral Research in 2004, found a significant association between greater dietary silicon intake, including that from beer, and higher bone mineral density in the hip in men and premenopausal women. The researchers concluded that higher dietary silicon intake may have beneficial effects on skeletal health, particularly cortical bone health.

Excessive Drinking and Osteoporosis Risk

It is important to note that excessive drinking is associated with negative effects on bone health and an increased risk of osteoporosis. Osteoporosis is a condition that causes bones to gradually thin and weaken, increasing the risk of fractures. While all bones can be affected, the bones of the spine, hip, and wrist are most susceptible to breakage.

Heavy alcohol consumption can lead to bone loss and an increased risk of falling, which further elevates the risk of fractures. Additionally, alcohol can interfere with calcium absorption, a mineral essential for bone health. Therefore, excessive drinking can indirectly contribute to osteoporosis by impairing calcium absorption and directly increasing the risk of falls and fractures.

Recommendations for Bone Health

To maintain bone health and reduce the risk of osteoporosis, it is recommended to:

• Consume an adequate amount of calcium and vitamin D through diet or supplements.
• Engage in weight-bearing exercises, muscle-strengthening activities, and balance and flexibility exercises.
• Limit alcohol consumption to moderate levels, as excessive drinking can negatively affect bone health.

Frequently asked questions