Alcohol is surrounded by long-held beliefs – from red wine protecting the heart to a nightcap helping you sleep. While some myths contain a grain of truth, experts say many are based on outdated research or misunderstandings about how alcohol affects the body. We asked leading nutritionists and health experts to separate fact from fiction.
Myth 1: Drinking red wine lowers the risk of heart disease
Where it comes from Back in the 1980s a phenomenon called the ‘French Paradox’ was embraced in the UK because statistics appeared to show that our red wine- and saturated fat-consuming Gallic neighbours had lower rates of heart disease than us Brits.
The positives of drinking red wine are linked to the higher levels of antioxidants (a polyphenol called resveratrol) in the skins of black grape varieties. This anti-inflammatory compound is released from the skins during fermentation. This led to claims that moderate red wine consumption could help lower the risk of heart disease. Wines made from grapes such as pinot noir, malbec and tannat typically contain some of the highest levels of resveratrol.
The truth The French tend to drink more moderately and with meals, compared with us Brits. So any heart health advantage from sipping red wine is quickly outweighed if you’re regularly drinking over the recommended 14 units a week – something 21 per cent of adults in England do, according to NHS England. And although red wine contains more resveratrol than white, our bodies process it so quickly that studies suggest around 75 per cent is flushed away before it can do much good.
In reality Consistently drinking too much alcohol will raise blood pressure, putting a strain on the heart, says Dr Dawn Harper. In her book Live Well To 101, she points out that overdrinking can also affect the way the heart muscle pumps, making it weaker and less effective, while binge drinking can trigger an abnormal heart rhythm.
Best practice Fortunately, there are other ways to obtain resveratrol without drinking alcohol. The British Heart Foundation points out that you can increase your intake of resveratrol by eating grapes, strawberries and blueberries.
Myth 2: Dark spirits give you a worse hangover than clear spirits
Where it comes from There’s some truth behind the idea that darker spirits can leave you feeling worse the next day, but it's not because they're inherently more harmful than clear spirits, says Rob Hobson, registered nutritionist and author of the Low Appetite Cookbook. It comes down to darker drinks, such as whisky, bourbon and dark rum, which tend to contain higher levels of compounds called congeners.
"These are naturally occurring by-products of fermentation and ageing, including compounds such as methanol, acetaldehyde, tannins and other substances that contribute to the flavour, aroma and colour of alcoholic drinks. Some of these compounds are biologically active and may contribute to hangover symptoms," says Hobson.
In reality "Saying that, I think it’s important to keep this in perspective because the biggest factor determining how you feel the next morning is still how much alcohol you drink and not the colour of the spirit," says Hobson. He points to one of the best-controlled studies on this which compared bourbon, which is high in congeners, with vodka, which contains very few. "Participants reported significantly worse hangovers after drinking bourbon, but there was no difference in next-day cognitive performance or sleep disruption between the two drinks," he says. "The authors concluded that while congeners can make a hangover feel more severe, the effects of ethanol itself are much greater," he says.
Best practice Even though choosing a vodka and soda over a whisky might slightly reduce the severity of your hangover, it's definitely not a free pass, says Hobson. "If you channel your inner James Bond and knock back five dirty martinis, you're still consuming a large amount of alcohol, and it's the ethanol that will be responsible for most of the dehydration, inflammation, disrupted sleep and toxic effects that leave you feeling really bad the next day. Basically, the quantity matters more than whether your spirit is dark or clear," he says.
Myth 3: Drinking water before going to bed will lessen my hangover
Where it comes from Many people claim that drinking a large glass of water before bed can ward off a hangover. This can help replace some of the fluid lost as alcohol suppresses the hormone that helps the body retain water, but dehydration is only one part of a hangover, says nutritional therapist Ian Marber.
In reality "Your liver can only process alcohol at a finite rate – roughly one small glass of wine or a single measure of spirits every 45 minutes – so drinking more than this simply means alcohol accumulates in the bloodstream while it waits in line to be metabolised," he says.
When we drink alcohol, enzymes in the liver break ethanol down into compounds that the body can eliminate. Alcohol dehydrogenase converts ethanol into a toxic intermediate called acetaldehyde, which is then rapidly broken down into acetate. Acetate is eventually converted into carbon dioxide and water, Marber explains.
"Water won’t speed up alcohol metabolism or prevent the build-up of acetaldehyde, so its effect is likely to be pretty limited. It may help reduce thirst and very slightly reduce a headache the next morning, but it’s unlikely to do more than that," says Marber.
Best practice A better strategy is to alternate alcoholic drinks with water throughout the evening (known as 'zebra striping'), eat before and while you’re drinking to slow alcohol absorption, pace yourself, and keep intake moderate. But even two or three drinks over a couple of hours may be enough to leave some people with a mild hangover the next day.
Myth 4: Alcohol helps you sleep
Where it comes from "Drinking alcohol can certainly have a sedative effect," says registered nutritionist Gopi Chandratheva. That’s because alcohol shares similar chemical pathways as sedative drugs. It boosts GABA, the brain's main calming chemical, and dampens acetylcholine, which is tied to alertness, so essentially mimics how prescription sedatives slow down the central nervous system, she says. By boosting the calming chemicals and suppressing the stimulating ones, alcohol creates a powerful sedative effect.
In reality There are negatives at night after drinking alcohol as alcohol affects your sleep cycle by interfering with deep sleep and depleting your energy the next day, explains Chandratheva.
Alcohol shortens the time it takes to fall asleep, increases deep sleep but it reduces REM sleep, explains Chandratheva. This upsets the restorative nature of a good night’s sleep and the impact changes throughout the night:
- During the first half of the night: alcohol deepens your sleep. This rapid sedative effect is why many people with insomnia mistakenly use it as a night-time sleep aid.
- During the second half of the night: as the alcohol wears off, the exact opposite happens. Your sleep becomes fragmented, shallow and highly disrupted.
Any extra rest you gain in the first few hours is completely wiped out by a restless second half of the night.
Best practice Experts agree that if you’re going to drink alcohol, timing is important, says Chandratheva. "Research shows alcohol shouldn't be used as a sleep aid. Because it's a diuretic, it can increase trips to the loo overnight.
"If you do drink, try to finish your last drink at least three to four hours before bed to reduce its impact on sleep. Ultimately, abstinence is the most effective way to protect your natural sleep cycle and wake feeling rested."
Myth 5: Drinking alcohol won't affect my weight because it's fairly low in calories
Where it comes from Every gram of alcohol provides 7kcal. While that may not sound like much, these are 'empty' calories that provide virtually no nutritional value.
In reality Consuming too much alcohol can still result in excess calories. A standard glass of wine is about 158kcal and a pint of beer is about 222kcal. As well as this, drinking more alcohol can result in overeating and weight gain. "Research shows that binge drinking is more consistently correlated with obesity," says Gopi Chandratheva.
"Alcohol triggers pathways in the brain that actively stimulate appetite as it dampens satiety hormones. Specifically, it interacts with three central chemical systems – opioids, serotonin and GABA – which together send signals to the brain that increase hunger and increase our urge to eat."
Alcohol lowers inhibitions and stimulates appetite, which can lead to overeating at meals and late at night, says Chandratheva. "The more you drink, the more likely you are to make poorer food choices. Cocktails and mixed drinks can also contain large amounts of added sugar, contributing even more calories," she says.
Best practice Having a glass or two of wine with your main meal is the healthiest way to consume alcohol, as is traditional in the Mediterranean diet. This diet limits intake to one drink per day for women and up to two drinks for men, with several alcohol-free days each week.
Myth 6: I don’t have any symptoms of liver disease, so I don’t need to worry about my drinking
Where it comes from Many people who drink regularly only realise there’s a problem when it’s too late. "Alcohol-related liver damage can begin far earlier than many people realise often without any obvious warning signs," says Professor Debbie Shawcross, medical adviser to the British Liver Trust and professor of hepatology and chronic liver failure.
In reality The British Liver Trust warns that regularly drinking above recommended limits can harm the liver long before symptoms appear. More than four units of alcohol several days a week puts the liver under constant pressure.
Over time, fat can build up in the liver, triggering inflammation and damaging liver cells, says Professor Shawcross. "At this point the disease is usually only discovered during tests for other conditions because the symptoms, such as a lack of appetite, fatigue, nausea and diarrhoea, are non-specific. If alcohol is stopped completely at this stage, the liver can often recover but only before more serious damage develops," she says.
However, after years of drinking too much, a third of heavy drinkers or people binge drinking over a shorter period, will start to develop acute alcohol-related hepatitis, which can come on suddenly and severely and result in liver failure or even death. "Cirrhosis is the most serious stage of alcohol-related liver disease and affects up to one in three heavy drinkers," she says.
Professor Shawcross explains: "By now the liver has shrunk in size, healthy tissue has been replaced by scarring and it can begin to fail. Specialist medical care is essential because there are few treatment options. For some, the damage can become so extensive that a liver transplant is their only hope and sadly, around one in six patients with alcohol-related liver cirrhosis also develop liver cancer.
"Even at this point some people can still feel well, which is why it can be so dangerous, before the most serious symptoms will begin emerging. They include jaundice, tummy pains, itching, weight loss for no reason, muscle wastage, swelling in the ankles, legs and feet, build-up of fluid on the tummy, bruising and bleeding, brain fog and mental confusion. Anyone experiencing these symptoms requires urgent medical attention," says Shawcross.
Best practice Almost a quarter of the adult population in England and Scotland regularly drink at levels that can affect their liver and it’s a myth that you have to be addicted to alcohol to develop alcohol-related liver disease. Regularly drinking over the government guideline of 14 units per week can put both men and women at risk and just half a bottle of wine or a few pints most evenings can damage your liver. To maintain a healthy liver the British Liver Trust recommends drinking within recommended limits and having at least three consecutive days off alcohol every week.
To find out if you could be at risk of liver disease and how to love your liver back to health, visit the British Liver Trust.
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Drinkaware is an independent charity which aims to reduce alcohol-related harm by helping people make better choices about their drinking. It provides impartial, evidence-based information, advice and practical resources, raising awareness of alcohol and its harms, and working collaboratively with partners. Visit the Drinkaware website for more information.
source https://www.bbcgoodfood.com/health/6-alcohol-myths-experts-wish-people-would-stop-believing
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