Beer Drinking Habits: How Often Is Too Often?

Beer is one of the most popular alcoholic drinks worldwide. In 2021, the US beer industry generated around $109 billion in revenue, with consumers drinking an average of 68 litres (18 gallons) in a year. While beer is often associated with benefits such as increased bone density, improved gut health, and better lipid levels, excessive consumption can lead to health issues. The recommended drinking limit is two drinks or less per day for men and one drink or less per day for women. Binge drinking and heavy drinking can negatively impact health, increasing the risk of cancer, cardiovascular disease, liver disease, and early death.

Beer and health

Beer is a staple of many people's diets and has been for thousands of years. It is a product of fermenting grain into alcohol and is usually a low-strength drink. Beer is made from natural ingredients and contains small amounts of valuable nutrients, minerals, vitamins, and antioxidants.

Benefits of Drinking Beer

Drinking a moderate amount of beer can be part of a balanced lifestyle for healthy adults. Research has shown that drinking beer in moderation can have the following health benefits:

• Lower risk of heart disease
• Improved blood sugar levels
• Increased bone strength
• Lower risk of developing type 2 diabetes
• Lower risk of dementia

Risks of Drinking Beer

However, drinking beer excessively (more than two drinks per day) can have negative health consequences, including:

• Addiction
• Reduced life expectancy
• Increased risk of liver disease
• Weight gain
• Increased risk of certain cancers

Recommendations

To avoid the risks associated with drinking too much beer, it is recommended that men drink no more than four drinks in one day or 14 per week, and women drink no more than three drinks in one day or seven per week.

Beer and weight loss

Beer is a popular alcoholic drink, but it can be challenging to include it in your diet if you're trying to lose weight. Here are some key points to consider:

Calorie Intake

Beer provides calories without satisfying hunger, often referred to as "empty calories." A typical 12-ounce beer contains around 100 to 150 calories, and these calories can add up quickly, especially when paired with high-calorie snacks or meals. Additionally, the liquid form of beer means you can consume these calories rapidly.

Impact on Fat Burning

Alcohol is metabolised differently by the body compared to other macronutrients. Drinking alcohol can temporarily halt the process of fat burning. Therefore, if weight loss is your goal, it's essential to be mindful of the amount of beer you consume and how it fits into your overall calorie intake.

Sleep Quality

Drinking beer at night can negatively affect your sleep quality. The alcohol can disrupt your sleep patterns, and you may also need to wake up multiple times to use the bathroom due to fluid intake. Lack of quality sleep is directly linked to weight gain and muscle loss. Studies have shown that sleep deprivation increases appetite for high-carbohydrate, calorie-dense foods, making it even more challenging to maintain a calorie deficit.

Self-Control

Alcohol can lower inhibitions and impair self-control. This may lead to overeating or making less healthy food choices than you would normally make. It's important to be mindful of this effect and adjust your eating habits accordingly if you choose to drink beer.

Strategies for Drinking Beer While Losing Weight

If you want to enjoy beer while still working towards your weight loss goals, consider implementing the following strategies:

• Limit your beer intake: The best approach is to reduce the number of beers you drink per week. You could aim for one beer a day or, even better, save your beers for the weekend, allowing yourself two beers on Friday or Saturday.
• Adjust your eating habits: When drinking beer with a meal, make conscious choices to consume less food overall and opt for lean protein sources and vegetables.
• Choose lower-calorie options: Opt for light beers, which have fewer calories than regular beers. Some examples include Budweiser Select 55 (55 calories), Miller 64 (64 calories), and Coors Light (100 calories).
• Be mindful of snacks: If you have a drink or two, pay attention to what else you're consuming. Snacks and bar food can often be more detrimental to your waistline than the alcohol itself.
• Drink slowly and stay hydrated: Take your time when drinking, and alternate between alcoholic beverages and water or seltzer water to help dilute your alcohol intake and keep you hydrated.
• Plan ahead: Look at your calendar and identify upcoming events where you might be drinking. If you know you'll be drinking on the weekend, try to cut down on alcohol consumption during the week.

In conclusion, while beer can be a part of your lifestyle, it's important to be mindful of its impact on your weight loss goals. By implementing the strategies outlined above, you can enjoy beer in moderation while still making progress towards your desired weight.

Beer and sleep

Drinking beer or other alcoholic drinks is a common way to unwind and relax, but it can have a detrimental effect on your sleep. While a nightcap may help you feel sleepy, it can ultimately disrupt your sleep cycles and leave you feeling tired the next day.

How Alcohol Affects Sleep

Research suggests that alcohol helps you fall asleep faster, but these effects are short-lived as your body starts to metabolise the alcohol. According to the National Sleep Foundation, the production of adenosine, a sleep-inducing chemical in the brain, increases when drinking alcohol, aiding a quick descent into sleep. However, as the body metabolises the alcohol, you become more likely to wake up during the night.

Drinking before bed is also associated with more slow-wave sleep patterns, known as delta activity, but this occurs simultaneously with alpha activity, which indicates wakefulness. Experiencing these two brain activities at the same time inhibits quality rest. Additionally, alcohol suppresses REM sleep, which is considered the most mentally restorative phase of sleep.

Alcohol and Sleep Disorders

Alcohol can also aggravate existing sleep disorders such as sleep apnea and insomnia. For people with sleep apnea, which causes pauses in breathing during sleep, alcohol increases the likelihood and duration of these breathing cessations. Alcohol also affects people with central sleep apnea, where the brain stops sending signals involved in breathing. It interferes with the brain's ability to receive chemical messages involved in this process, increasing the likelihood of pauses in breathing.

How Much Alcohol Affects Sleep Quality

Finnish researchers found in a 2018 study that alcohol negatively impacted sleep quality regardless of consumption level. The study analysed the sleep and drinking habits of 4,098 adults and found that low alcohol intake reduced sleep quality by 9.3%, moderate intake by 24%, and heavy intake by nearly 40%. Interestingly, the study also showed that alcohol affected the sleep of younger people more than older adults.

Tips for Drinking and Sleeping

So, does this mean you should give up drinking to preserve your sleep? Not necessarily. You can still enjoy a drink or two, but it's important to follow some guidelines to minimise the impact on your sleep:

• Allow at least three hours between your last drink and bedtime.
• Drink water along with alcohol to help flush it out of your system.
• Drink alcohol with a meal, as you're likely to be eating a few hours before bed, which can help keep your drinking in check.
• Avoid alcohol if you're taking sleeping pills, as the combination can be dangerous and make it difficult to breathe while sleeping.

Beer and gut health

Beer is the most widely consumed fermented beverage in the world. It contains a wide range of micronutrients, including folate, choline, and trace amounts of minerals such as calcium, iron, and magnesium. Beer also contains polyphenols, which have been linked to several health benefits, including reduced risk of cardiovascular disease, improved insulin sensitivity, and favourable plasma lipid profiles.

The impact of beer consumption on gut health has been the subject of several studies. One study found that drinking non-alcoholic or alcoholic beer daily for four weeks increased gut microbiota diversity, which has been associated with positive health outcomes. The study also found a tendency for increased faecal alkaline phosphatase activity, a marker of intestinal barrier function. These results suggest that the effects of beer on gut microbiota modulation may be independent of alcohol content and could instead be mediated by beer polyphenols.

Another study found that men who drank beer daily had higher levels of Bifidobacterium spp. and Lactobacillus spp., which are beneficial bacteria that can degrade phenolic compounds and improve gut health.

However, excessive alcohol consumption can have negative effects on gut health and overall health. "Risky drinking" is defined as regularly drinking heavily and often, and it can lead to liver damage, increased risk of stroke, heart muscle damage, and high blood pressure. Therefore, it is important to drink in moderation to avoid negative health consequences.

Beer and addiction

Beer is America's favourite alcoholic beverage, with 37% of drinking Americans opting for beer over other drinks. However, this popularity also means that a large percentage of the population is at risk of developing an unhealthy relationship with beer.

Health organisations like the National Institute on Alcohol Abuse and Alcoholism (NIAAA) offer some parameters to help identify harmful drinking patterns. For men, consuming more than four drinks in a day or 14 per week is considered "heavy" or "at-risk" drinking. For women, the limit is three drinks in a day or seven per week. Drinking more than these recommended amounts puts you at a higher risk of developing health problems and alcohol use disorder.

Signs of beer addiction

• You need more beer over time to feel the same effects.
• You experience physical or psychological withdrawal symptoms when you try to quit.
• You have a strong urge to drink beer that is difficult to control.
• You spend a lot of time obtaining alcohol, drinking, or recovering from drinking.
• You drink more or for longer than you intended.
• Your drinking interferes with your work, school, or family obligations.
• You continue to drink despite negative consequences.
• You abandon hobbies and social activities in favour of drinking.
• You rely on beer to deal with stress, anxiety, or depression.

Short-term and long-term effects of beer addiction

Beer addiction can have a significant impact on your health and well-being. Short-term effects include impaired cognitive functions, mood alterations, blackouts, dehydration, headaches, nausea, and sensitivity to light and sound. Long-term effects are more severe and include liver disease, cardiovascular problems, digestive issues, an increased risk of certain types of cancer, mental health issues, a weakened immune system, strained relationships, and severe withdrawal symptoms.

Treatment for beer addiction

Treatment for beer addiction typically involves medical detoxification, management of cravings and withdrawal symptoms, behavioural therapies, lifestyle changes, and ongoing support to prevent relapse. If you are concerned about your drinking habits, seek professional advice to take steps towards healthier drinking habits.

Frequently asked questions