Beer And Health: Daily Drinking, Good Or Bad?

Drinking a can of beer every day has become a common way to unwind, with beer being one of the most popular alcoholic drinks worldwide. While some studies suggest that moderate drinking may be linked to certain health benefits, such as improved heart health and increased bone density, other research indicates that even light drinking can have negative health effects. These include an increased risk of early death, cancer, cardiovascular events, stroke, and liver damage. The question remains: do the potential benefits outweigh the risks?

Beer and bone density

Beer is a rich source of silicon, which is a micronutrient that has been suggested to prevent bone loss and help ward off osteoporosis. The silicon content of beer can range from 6.4 to 56.5 mg per liter, with pale ales having the highest levels and non-alcoholic beers, light lagers, and wheat beers having the lowest amounts.

A 2009 study found that moderate beer drinking of 1-2 beers a day was associated with increased bone density in men and women. However, the study also found that women who drank more than 2 beers a day had significantly greater bone density, but in men who drank more than 2 beers a day, bone density decreased. Another study found that the risk of hip fracture decreased among those who consumed up to 14 drinks per week compared to abstainers, but that those who consumed more than 14 drinks per week had an increased risk of fracture.

It is important to note that excessive alcohol consumption has been linked to bone loss and other health complications, and that pregnant and lactating women, as well as adolescents, should completely avoid consumption of any type of alcoholic beverage.

Sleep disruption

Drinking a can of beer every day can disrupt your sleep, even if it's just one drink. Alcohol is a central nervous system depressant, which means it slows brain activity, creating a sedative effect. This can make you feel relaxed and sleepy, and help you fall asleep faster. However, as your body metabolises the alcohol, your sleep can be disrupted.

When you sleep, your body goes through a cycle of four stages:

• In the first stage, you transition from wakefulness to sleep, and your muscles start to relax.
• In the second stage, your body temperature drops as you move towards deeper sleep.
• In the third stage, known as slow-wave sleep, your muscles are completely relaxed, and your breathing and other bodily processes reach their lowest levels.
• The fourth stage is REM sleep, named for the rapid eye movements that occur during this phase. It's also characterised by an increase in breathing and heart rate, and it's when you dream. REM sleep is considered the most restorative phase of sleep, important for learning and memory processing.

Consuming alcohol before bed can disrupt this sleep cycle, particularly by shortening the amount of time you spend in REM sleep and increasing the time spent in slow-wave sleep. This leads to a decrease in overall sleep quality, including more frequent awakenings and fewer hours of sleep.

Research supports this, with a 2018 study finding that even low alcohol intake reduced sleep quality by 9.3%. Moderate alcohol intake (two drinks per day for men and one for women) reduced sleep quality by 24%, and heavy intake reduced it by nearly 40%. Another study found that alcohol negatively impacted the sleep of younger people more than older adults.

To minimise the impact of alcohol on your sleep, it's recommended to allow at least three to four hours between your last drink and bedtime. Drinking water along with alcohol and having your drink with a meal can also help. However, if alcohol continues to disrupt your sleep, you may need to cut down your intake or stop drinking altogether.

Weight loss

Drinking a can of beer every day can have a negative impact on your weight loss journey. Beer is often referred to as ""empty" calories, providing your body with calories but very few nutrients. A 12-ounce can of beer contains approximately 150 calories, which can contribute to a calorie overload if consumed in excess.

Alcohol interferes with your body's ability to burn fat. When you consume alcohol, your body prioritises metabolising it as a toxin, which can cause a slowdown in burning stored carbs and fat for energy. This leads to other consumed calories being stored as fat. Additionally, alcohol can disrupt your sleep patterns, negatively impact your appetite, and affect your digestion and nutrient absorption, all of which can hinder weight loss.

If you're trying to lose weight, reducing your alcohol intake can be beneficial. Here are some tips to help you continue drinking beer while supporting your weight loss goals:

• Opt for light beers or those with a lower percentage of alcohol by volume (% ABV).
• Reduce your portion size by using smaller glasses or choosing 12-ounce cans instead of 16-ounce bottles.
• Drink less frequently, such as limiting your consumption to weekends only.
• If you're cutting carbs, choose lower-carb beers like Michelob Ultra, Budweiser Select 55, or Corona Premier.
• Drink alcohol only with meals, and avoid binge drinking.
• Have a healthy meal before or with your drinks to avoid giving in to high-calorie bar food.
• Alternate alcoholic drinks with low-calorie, non-alcoholic beverages.
• Drink water before and after consuming beer to stay hydrated and help slow the absorption of alcohol.
• Avoid mixers with high-calorie beverages like fruit juice or soda.

While it is possible to drink beer and still lose weight, creating a caloric deficit becomes more challenging when consuming alcohol regularly. Therefore, moderation and mindful consumption are key to achieving your weight loss goals while enjoying an occasional beer.

Digestive issues

Drinking a can of beer every day can cause digestive issues. Alcohol is first broken down in the stomach, promoting an increase in digestive juices. It also irritates the small intestine and colon, where it is further broken down and absorbed. This can affect the normal speed at which food moves through the intestines, which may result in abdominal pain, bloating, and diarrhea.

In large amounts, alcohol can cause intestinal inflammation and issues within the gastrointestinal tract and the liver. It can negatively alter the bacteria in your gut and permeate the lining of the intestine (leaky gut syndrome), making the body more susceptible to alcohol-related diseases, including alcoholic fatty liver disease.

According to the National Institute of Alcohol Abuse and Alcoholism, drinking beer can lead to inflammation in the gut and, after consistent drinking, can increase the risk of liver disease. Beer passes through the body very quickly, leading to increased irritation in the intestines. It can also cause dehydration, as it disrupts the hormones that affect kidney function, which can further affect the body's ability to regulate fluids and electrolytes.

Some people may be intolerant or allergic to specific ingredients in beer, such as grains, hops, or yeast, which can lead to extreme bloating, discomfort, or an upset stomach. It's important to be aware of how your body reacts to beer and to avoid it if you experience negative side effects.

Risk of chronic diseases

Drinking a can of beer every day can increase your risk of developing chronic diseases. According to the Centers for Disease Control and Prevention, excessive drinking can increase your risk of high blood pressure, stroke, heart failure, and even cardiomyopathy, a disorder that affects the heart muscle.

Drinking alcohol has also been linked to an increased risk of certain types of cancer, such as mouth and throat, voice box (larynx), oesophagus, colon and rectum, liver, and breast cancer for women. The American Cancer Society says that alcohol consumption accounts for 6% of all cancers and 4% of cancer deaths in the United States.

Beer is often viewed as having empty calories, but it does contain some minerals and vitamins. However, you would need to drink a large amount of beer to reach your daily nutrient requirements.

Drinking a can of beer a day can also disrupt your sleep. The alcohol in beer can affect the brain so that reflexes are slowed down, and your balance, memory, and sleep may be impaired.

If you are drinking a can of beer every day, it is important to be aware of the potential health risks and to consume alcohol in moderation.

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