Written by Camilla dos Santos, Functional Naturopath
Camilla is a certified Naturopath and Functional Medicine practitioner, a member of both the ANP and GNC, and additionally Ambassador for CNM, who specialised in endocrine health and using holistic techniques to heal root causes of illness. As seen in The Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
Alcohol can have significant effects on both weight management and longevity, largely due to how it interacts with various biological processes in the body. While moderate alcohol consumption may not have severe consequences for everyone, excessive or chronic drinking can disrupt metabolic functions, increase risk factors for various diseases, and impact aging processes. Here's a breakdown of how alcohol affects weight and longevity:
1. Alcohol and weight
Calories and weight gain
Alcohol is calorie-dense: Alcohol provides 7 calories per gram, which is almost as much as fat (9 calories per gram) and more than carbohydrates and protein (4 calories per gram). These are called "empty calories" because alcohol doesn’t provide essential nutrients like vitamins, minerals, or proteins.
High caloric intake: Regular alcohol consumption, especially in large quantities, can contribute to weight gain over time. Drinking alcohol frequently, especially sugary mixed drinks or high-calorie beers, can add up in terms of total calorie intake. For example:
A standard 5 oz (150 mL) glass of wine has around 120 calories.
A bottle of beer can range from 150–300 calories, depending on the type.
Cocktails with mixers (e.g., sugary soda or juice) can have 200–500 calories or more per drink.
Alcohol and fat storage
Increased fat storage: When you consume alcohol, your body prioritizes metabolizing it over other nutrients because alcohol is seen as a toxin. The liver breaks alcohol down first, which can interfere with the breakdown of fats and carbohydrates. As a result, fat storage is increased, especially around the abdominal area (visceral fat), which is associated with metabolic disorders like insulin resistance and heart disease.
Reduced fat oxidation: Alcohol inhibits fat oxidation, meaning the body burns less fat for energy after drinking. This can slow down the metabolic process and hinder weight loss or fat burning, contributing to fat accumulation.
Disrupted appetite regulation
Increased appetite: Alcohol can increase your appetite, especially for unhealthy, high-calorie foods. This is partly due to its effects on ghrelin (hunger hormone) and leptin (satiety hormone), which regulate appetite. Alcohol can raise ghrelin levels, making you feel hungrier and more likely to overeat, particularly unhealthy, calorie-dense foods.
Decreased inhibitions: Alcohol can lower your inhibitions and impair judgment, leading to overeating or choosing foods that are less healthy or harder to control in terms of portion sizes.
Impact on sleep and metabolism
Poor sleep: Alcohol disrupts sleep cycles, particularly REM sleep, which is crucial for metabolic function, fat burning, and hormone regulation. Poor sleep can lead to increased cravings for unhealthy food, especially high-fat, high-sugar items, making it harder to manage weight.
Hormonal disruption: Alcohol can interfere with hormones like insulin, which is responsible for regulating blood sugar. Insulin resistance (a precursor to type 2 diabetes) can develop over time with chronic alcohol consumption, leading to weight gain, especially around the belly area.
2. Alcohol and longevity
Alcohol and aging
Oxidative stress: Chronic alcohol consumption leads to oxidative stress in the body. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants, leading to cellular damage. This can accelerate the aging process at the cellular level and increase the risk of age-related diseases.
Liver damage: Chronic alcohol use is a major cause of liver diseases like fatty liver, cirrhosis, and liver cancer. The liver is a critical organ for detoxification and metabolism, and its long-term damage can negatively affect overall health and longevity.
Skin aging: Alcohol is dehydrating and disrupts the body’s ability to retain moisture, leading to dry skin, fine lines, and premature wrinkles. It can also impair collagen production, a key protein that helps skin retain elasticity and firmness.
Brain aging: Long-term alcohol use is associated with cognitive decline and may increase the risk of dementia and Alzheimer's disease. Alcohol can disrupt brain function by damaging neurons and altering brain chemistry, leading to memory problems, impaired cognitive function, and early onset of neurodegenerative diseases.
Alcohol and chronic diseases
Cardiovascular health: Chronic heavy drinking increases the risk of high blood pressure, heart disease, stroke, and arrhythmias. Even moderate drinking (especially in excess) can increase the risk of heart problems due to its effects on the heart and blood vessels.
Cancer risk: Alcohol is a known carcinogen and can increase the risk of various cancers, including liver, mouth, throat, breast, and colorectal cancer. Alcohol's carcinogenic effects are partly due to its conversion to acetaldehyde, a toxic substance that damages DNA and disrupts cellular repair.
Moderate alcohol consumption and longevity
Potential benefits of moderate drinking: Some studies suggest that moderate alcohol consumption (typically defined as 1 drink per day for women and 2 drinks per day for men) may have certain health benefits, such as a reduced risk of cardiovascular disease and potentially a slight increase in lifespan due to effects like improved HDL cholesterol (good cholesterol) levels and reduced stress.
Red wine and resveratrol: Some research has shown that moderate consumption of red wine may have longevity benefits due to its content of resveratrol, a compound that has antioxidant and anti-inflammatory properties. However, the benefits are often overstated, and the risks of alcohol consumption often outweigh any potential positives when considering longevity in the long run.
Social and psychological effects: Moderate drinking in social settings can lead to improved mental health, reduced stress, and a stronger sense of social connection, which might indirectly promote a longer, healthier life. But these benefits should be weighed against the potential negative impacts on health from alcohol.
3. Impact of heavy alcohol consumption on longevity
Alcohol and reduced lifespan: Chronic heavy drinking can significantly shorten lifespan. Studies show that individuals who drink heavily (more than 3–4 drinks per day) have a higher risk of premature death due to the cumulative effects of alcohol on the liver, heart, brain, and immune system.
Liver and kidney damage: As mentioned earlier, chronic alcohol use damages the liver and kidneys, impairing the body’s ability to filter toxins and maintain metabolic functions, which accelerates aging and reduces overall lifespan.
Mental health: Chronic alcohol consumption is linked to depression, anxiety, and other mental health conditions, which can have a profound impact on quality of life and longevity.
Conclusion
Alcohol and weight: Alcohol can contribute to weight gain due to its high-calorie content, its effects on appetite regulation, and its impact on metabolism and fat storage. Chronic alcohol consumption can lead to increased abdominal fat and hormonal imbalances that make weight management more difficult.
Alcohol and longevity: While moderate alcohol consumption may offer some potential health benefits, excessive or chronic alcohol use can significantly shorten lifespan. It contributes to the development of various chronic diseases, accelerates aging at the cellular level, and increases the risk of liver damage, cardiovascular disease, and certain cancers.
Ultimately, the key to balancing alcohol consumption with overall health and longevity lies in moderation and mindful consumption. Excessive alcohol use is clearly linked to negative health outcomes, but moderate drinking, particularly in the form of red wine, may have some limited benefits for certain individuals, though these benefits should be weighed carefully against the risks.
Camilla dos Santos, Functional Naturopath
Born and raised in Southern Africa, Camilla was immersed in a rich tapestry of nature's diversity and vitality from an early age.
Certified Naturopath and Functional Medicine practitioner, member of both the ANP and GNC, and additionally Ambassador for CNM, Camilla has led the Coach House spa (Beaverbrook), for the past 4 years, offering Functional Naturopathic counselling, holistic journeys (breathwork and meditation), and complementary treatments such as HBOT, IV infusions. As seen in Times, Vogue, Financial Times, Standard, Liz Earle Well-bein, and Issuu.
