Beer Drinking: Is It Safe To Have Two Daily?

Drinking two beers a day has been a topic of debate for many years. While some people believe that it is completely harmless, others argue that it can have negative effects on one's health. Alcohol is a drug, and drinking it, especially in large quantities, can be harmful to one's health. According to the CDC, excessive drinking can increase the risk of high blood pressure, stroke, heart failure, and even cardiomyopathy, a disorder that affects the heart muscle. On the other hand, some studies have found that moderate drinking may have health benefits, such as improved heart health and increased bone density. So, is it okay to drink two beers a day? The answer may vary depending on individual factors, tolerance, and health conditions. While occasional drinking in moderation is generally considered acceptable for adults, excessive drinking or binge drinking can lead to serious health problems and addiction. It is always advisable to consult a healthcare professional to understand the risks and make informed decisions about alcohol consumption.

Health Risks of Drinking Beer

Beer is a popular alcoholic beverage that has been consumed for thousands of years. While drinking one or two standard beers (12 ounces or 355 ml) per day may have some health benefits, excessive beer consumption can lead to serious health risks. Here are some of the health risks associated with drinking beer:

• Weight Gain and Obesity: Beer contains empty calories, and consuming too much of it can lead to weight gain and obesity, which can further contribute to various health issues.
• Heart Disease: While moderate beer intake may help prevent heart disease by increasing HDL cholesterol levels and lowering homocysteine levels, excessive drinking can increase the risk of heart disease and stroke.
• Liver Disease: Drinking more than the recommended amount of alcohol, which is two to three 12-ounce bottles of beer per day, can increase the risk of liver diseases, including cirrhosis, a condition characterized by scarring of the liver.
• Alcohol Dependency: Excessive beer consumption can lead to alcohol dependence and alcohol use disorder.
• Increased Risk of Certain Cancers: Research associates any alcohol intake with an increased risk of various cancers, including throat and mouth cancers.
• Depression: Heavy and binge drinking are linked to a significantly higher risk of depression compared to moderate drinkers and non-drinkers.
• High Blood Pressure: Drinking three or more alcoholic beverages per day can increase blood pressure and make existing high blood pressure worse.
• Weakened Immune System: Consuming three or more drinks per day is associated with a weakened immune system, making individuals more susceptible to infections and diseases.
• Learning and Memory Problems: Excessive alcohol consumption can lead to cognitive issues, including learning and memory problems.
• Other Health Risks: Excessive beer drinking can also cause trouble controlling emotions, increase the risk of accidents and violent activities, and lead to alcohol poisoning and risky sexual behaviors.

It is important to note that the health risks of excessive beer consumption outweigh any potential benefits. To minimize these risks, it is recommended to limit intake to no more than one standard drink per day for women and two for men.

Alcohol and Addiction

Alcohol, like other drugs, affects the brain, producing pleasurable feelings and reducing negative emotions. This can motivate people to drink again and again, despite the potential risks to their health and well-being. Drinking to cope with stress, for example, may provide temporary relief but tends to enhance negative emotions between drinking episodes, creating a cycle of unhealthy alcohol consumption.

Progressive changes can occur in the brain's structure and function as a person continues to drink over time. These changes can compromise brain function and lead to a transition from controlled, occasional use to chronic misuse, which is challenging to control. The changes can be long-lasting and contribute to relapse.

The addiction cycle can be broken down into three stages:

• Binge/Intoxication Stage: This stage involves the rewarding effects of alcohol, such as euphoria and anxiety reduction, which reinforce drinking behaviour. Repeated activation of the brain's reward system increases the likelihood of repeated consumption and can lead to habit formation and compulsive use.
• Negative Affect/Withdrawal Stage: When an addicted person stops drinking, they experience withdrawal symptoms, which are the opposite of the positive effects of alcohol. These can be physical, such as sleep disturbances, or emotional, such as anxiety and irritability. The negative feelings are associated with diminished activation in the brain's reward systems and increased activation of stress systems.
• Preoccupation/Anticipation Stage: At this stage, the person seeks alcohol again after a period of abstinence, becoming preoccupied with how to obtain more. The prefrontal cortex, responsible for executive function and decision-making, is compromised in people with alcohol addiction, contributing to this behaviour.

Excessive alcohol consumption is linked to various health and social consequences, including relationship issues, heart and liver diseases, cancers, accidents, overdose, violence, and suicide. Young people are especially at risk for AUD, as drinking during adolescence can affect brain development and increase the likelihood of an AUD diagnosis later in life. However, treatment with behavioural therapies, medications, or a combination of both can be beneficial for most people with AUD.

Safe Amounts of Alcohol

The safe amount of alcohol to consume varies for men and women. According to the CDC, the recommended daily intake is two drinks or less for men and one drink or less for women. However, some sources suggest that drinking more than four drinks on any given day for men and three drinks for women is considered "risky" drinking. It's important to note that the amount of alcohol in a drink can vary depending on the type and brand of beverage. For example, a regular 12-ounce can of beer typically contains 5% alcohol, while a 5-ounce glass of wine usually contains 12% alcohol.

Excessive alcohol consumption can have negative effects on both your immediate and long-term health. Alcohol can affect your brain's communication pathways and impair your balance, memory, and sleep. It can also cause digestive issues, dehydration, weight gain, and an increased risk of chronic diseases such as high blood pressure, stroke, heart failure, and certain types of cancer. Additionally, drinking alcohol while pregnant or taking medications that interact with alcohol is not advised.

To maintain a healthy relationship with alcohol, it is recommended to follow the CDC's guidelines and be mindful of your consumption patterns. Taking occasional breaks from drinking and ensuring proper hydration can also help mitigate potential negative consequences. It's worth noting that even moderate alcohol consumption may have negative effects, and the World Health Organization (WHO) states that there is no safe amount of alcohol. While some studies suggest potential health benefits associated with moderate drinking, such as improved heart health and increased bone density, other research disputes these findings, suggesting that the benefits may be overestimated or outweighed by the risks.

Alcohol and Sleep

Alcohol can have a significant impact on sleep quality and duration, even when consumed in moderate amounts. While it may help some people fall asleep more easily, it ultimately disrupts sleep cycles, leading to frequent wakings and low-quality sleep. This is because alcohol alters the typical sleep cycle, reducing the time spent in the REM stage, which is crucial for memory consolidation and learning. As the body metabolises the alcohol during sleep, people often experience more frequent wakings and fragmented sleep.

The negative effects of alcohol on sleep can be both acute and chronic. Acute effects include snoring and aggravating sleep apnea, a condition that narrows airways and disrupts breathing during sleep. Alcohol causes throat and tongue muscles to relax and increases airway resistance, leading to more frequent and longer breathing pauses. Chronic effects include the development of insomnia, with three-quarters of people experiencing insomnia symptoms when drinking heavily.

To minimise the impact of alcohol on sleep, experts recommend avoiding alcohol at least three hours before bed. This allows the body time to process the alcohol and reduce its negative effects on sleep. However, the time needed to process alcohol varies from person to person and depends on factors such as the number of drinks consumed and drinking on an empty stomach.

While a couple of drinks may help you fall asleep initially, the overall impact of alcohol on sleep quality and duration is negative.

Alcohol and Weight Loss

Drinking two beers a day is generally considered moderate drinking and is unlikely to lead to significant weight gain. However, it's important to be mindful of your overall calorie intake and make healthy choices in your diet and lifestyle. Here are some key points to consider regarding alcohol and weight loss:

Caloric Intake and Weight Gain

Beer and other alcoholic beverages contribute a significant number of calories to your diet. A standard 12-ounce (355-mL) beer contains around 150-200 calories, which can add up if consumed in excess. Additionally, alcoholic drinks often contain carbohydrates and sugar, further increasing their calorie content. If you're trying to lose weight, it's crucial to create a caloric deficit, and drinking every day can make this more challenging.

Metabolism and Fat Storage

Alcohol can disrupt your metabolism, causing your body to prioritise removing it as a toxin over burning stored carbs and fat for energy. This can result in any additional calories being stored as fat. Alcohol also triggers the release of dopamine, galanin, and ghrelin, increasing your appetite and making fatty foods seem more attractive. As a result, you may consume more calories, leading to weight gain.

Lifestyle Factors

Other lifestyle factors, such as diet, exercise, sleep, and overall health, also play a role in weight loss. A diet high in processed foods and sugar, combined with a sedentary lifestyle and inadequate sleep, can contribute to weight gain, regardless of alcohol consumption. Therefore, it's essential to adopt a holistic approach to weight loss and focus on making healthy choices in all areas of your life.

Strategies for Drinking and Weight Loss

If you want to include beer or other alcoholic beverages in your diet while trying to lose weight, consider the following strategies:

• Opt for light or low-percentage ABV beers, which have fewer calories.
• Reduce your portion sizes by using smaller glasses or choosing cans instead of bottles.
• Drink less frequently, such as only on weekends.
• If you're cutting carbs, choose lower-carb beers.
• Always drink in moderation, which is defined as up to one drink per day for women and up to two drinks per day for men.
• Prioritise healthy food choices and regular physical activity to counteract the potential effects of alcohol on weight gain.

In summary, drinking two beers a day is not necessarily detrimental to weight loss if done in moderation and combined with a healthy diet and lifestyle. However, excessive alcohol consumption can contribute to weight gain and negatively impact your overall health. It's important to be mindful of your overall calorie intake and make informed choices to support your weight loss goals.

Frequently asked questions