Throughout history, alcoholic beverages have been both celebrated and debated for their potential health effects. Whiskey, a dark-grain alcohol enjoyed worldwide, is no exception. From medieval apothecaries prescribing it as a tonic to modern studies exploring its impact on heart health and diabetes risk, whiskey's role in our diet and its effect on our health is a complex topic. It's safe to say that alcohol is both a tonic and a poison, and the difference lies mostly in the dose.
What Constitutes Moderate Alcohol Intake?
The definition of "moderate drinking" is a balancing act. Exactly what constitutes “a drink” is also fairly fluid. In some studies, the term “moderate drinking” refers to less than 1 drink per day, while in others it means 3-4 drinks per day. Even among alcohol researchers, there’s no universally accepted standard drink definition.
Current consensus defines moderate drinking as no more than 1-2 drinks a day for men and no more than 1 drink a day for women, according to health guidelines. The USDA and DHHS define moderate whiskey drinking as 1.5 ounces of 80-proof liquor per day for women, and twice that amount for men.It is important to note that the Dietary Guidelines for Americans do not recommend that individuals who do not drink alcohol start drinking for any reason and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more.
Potential Health Benefits of Moderate Whiskey Consumption
Numerous studies suggest that moderate whiskey consumption may offer certain health benefits:
Heart Health: More than 100 prospective studies show an inverse association between light to moderate drinking and risk of heart attack, ischemic (clot-caused) stroke, peripheral vascular disease, sudden cardiac death, and death from all cardiovascular causes. Moderate amounts of alcohol raise levels of high-density lipoprotein (HDL, or “good” cholesterol), and higher HDL levels are associated with greater protection against heart disease. The polyphenols in whiskey have been shown to decrease “bad” cholesterol (LDL) and increase “good” cholesterol (HDL) levels, and reduce triglycerides, or fat in your blood. Bad cholesterol and triglycerides can clog your arteries, while good cholesterol helps to keep them clear. Maintaining healthy levels can help prevent heart disease and stroke.
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Diabetes: In the Nurses’ Health Study, the Health Professionals Follow-up Study, and other studies, type 2 diabetes was less likely to occur in moderate drinkers than in non-drinkers. In a meta-analysis of 15 original prospective cohort studies that followed 369,862 participants for an average of 12 years, a 30% reduced risk of type 2 diabetes was found with moderate drinking (0.5-4 drinks a day), but no protective effect was found in those drinking either less or more than that amount. According to a study, a moderate amount of whiskey can improve your body’s ability to regulate insulin and glucose levels. This is because of all the simple sugars in the drink, which are easy to process.
Dementia: The Journal of the American Medical Association published an alcohol study involving 4 million participants. The results show a decreased risk of dementia with moderate whiskey drinking. A 2003 study states that adults who consumed one to six glasses of whisky a week were half as likely to suffer dementia as non-drinkers and heavy drinkers.
Gallstones: In the Nurses’ Health Study, the Health Professionals Follow-up Study, and other studies, gallstones were less likely to occur in moderate drinkers than in non-drinkers.
Cold Symptoms: Whiskey can temporarily widen your blood vessels. In small amounts, this can help clear mucus congestion in your sinuses and chest, which lets your body better deal with sickness and infection. This effect may also relieve other symptoms of a cold or flu, like coughing or wheezing. Bourbon dilates the blood vessels acting as a decongestant, while the rest of the ingredients have properties that help alleviate cold symptoms.
Immune System Support: Scientists are unsure why, but several studies link moderate alcohol consumption to improved immunity of diseases and improved responses to vaccines. Studies show lower rates of the common cold, faster removal of bacteria, and better antibody response in people who have a daily drink compared to those who don’t.
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Stress Reduction: Drinking a swig of bourbon is known to calm nerves and reduce stress by slowing activity. The barbiturate effect of the alcohol can reduce stress, and also has sedative properties to help you sleep if you’re experiencing anxiety.
Blood Clotting: Whiskey is a natural blood-thinner. Therefore, enjoying some whiskey once in a while can reduce your risk of developing blood clots. Furthermore, blood clots often cause issues when they get stuck in bad cholesterol.
Digestion: Since whiskey is a high-proof, it stimulates your stomach enzymes. This gets your digestive system moving fast. Not only will your stomach work hard to break down the whiskey, but it will also break down that large meal in the process.
It's important to remember that these potential benefits are associated with moderate consumption only.
Risks Associated with Heavy Alcohol Consumption
Heavy drinking can negate any potential health benefits and lead to serious health problems:
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- Liver Damage: Heavy drinking can cause inflammation of the liver (alcoholic hepatitis) and lead to scarring of the liver (cirrhosis), a potentially fatal disease. Because your liver breaks down alcohol in your body, heavy drinking can lead to liver disease. High amounts of alcohol cause fatty deposits in your liver and scarring, which can eventually cause liver failure.
- Cardiovascular Problems: Increasing alcohol intake to more than 4 drinks a day can increase the risk of hypertension, abnormal heart rhythms, stroke, heart attack, and death. Heavy alcohol use can lead to high blood pressure, high cholesterol, and heart disease.
- Cancer: Heavy alcohol use has been linked with several cancers, including cancers of the mouth, pharynx, larynx, esophagus, breast, liver, colon, and rectum. Studies show excessive alcohol consumption can increase your cancer risk, especially for cancer of the mouth, throat, esophagus, liver, colon, pancreas, and breast.
- Weight Gain: One serving of alcohol on average contains 100-150 calories, so even a moderate amount of 3 drinks a day can contribute 300+ calories. While pure whiskey has no sugar, alcohol can impact blood sugar and insulin sensitivity. Whiskey provides calories without essential nutrients, which may contribute to weight gain if consumed excessively.
- Mental and Cognitive Health: While low amounts may support brain health, in excess, studies show alcohol can disrupt how memories form. Over time, this can lead to cognitive decline. Heavy alcohol use is also linked to depression, anxiety, and alcohol dependence.
- Immune System Suppression: High amounts of alcohol can weaken your immune system, reducing your body’s ability to fight off infection and raising your risk of chronic diseases.
- Pregnancy Concerns: Research shows that any amount of alcohol can cause problems with a baby’s growth during pregnancy.
- Increased risk of all-cause mortality: Heavy drinking increased the risk of all-cause mortality, particularly among adults under age 60.
Whiskey and Weight Loss
While drinking whiskey should not substitute a healthy diet and exercise, studies have shown that it can help with weight loss. Because whiskey is a low-carb drink, it makes it the perfect choice for anyone who is watching their weight. The American Society for Clinical Nutrition published a study in 1991 that suggested that moderate intake increases energy and decreases the desire for sugar (sucrose) intake. If you’re counting your calories, a shot of whiskey is 64. Its ellagic acid content may also reduce bodily inflammation and lower the risk of obesity.
Whiskey and Cancer Prevention
Another great health benefit of whiskey is its high concentration of ellagic acid, a powerful antioxidant that can neutralize cancer-causing free radicals in the human body. Single malt whiskey is said to contain more antioxidants than red wine. The ellagic acid in bourbon helps prevent our DNA from connecting with cancer-causing compounds, such as nitrosamines. Ellagic acid is a potent antioxidant that develops as the bourbon ages in wooden barrels.
Whiskey and Stroke Prevention
As with all the health benefits of whiskey, the key is to consume in moderation. Because of its blood-thinning properties, a daily shot of whiskey can lower a person’s risk of ischemic (clot-caused) stroke.
Whiskey and the Common Cold
The ingredients of this favorite winter beverage have many of the same properties as a dose of Nyquil. Whiskey acts as a decongestant by dilating your blood vessels, while the honey, lemon, and herbal tea have anesthetic properties and can loosen mucus.
Social and Psychological Benefits
The social and psychological benefits of alcohol can’t be ignored. A drink before a meal can improve digestion or offer a soothing respite at the end of a stressful day; the occasional drink with friends can be a social tonic.
Factors Influencing Alcohol's Effects
The benefits and risks of moderate drinking change over a lifetime. Given the complexity of alcohol’s effects on the body and the complexity of the people who drink it, blanket recommendations about alcohol are out of the question. Because each of us has unique personal and family histories, alcohol offers each person a different spectrum of benefits and risks.
Genetics also play a role in determining an individual’s preferences for alcohol and his or her likelihood for developing alcoholism. There is also some evidence that genes influence how alcohol affects the cardiovascular system.
What you drink (beer or wine) doesn’t seem to be nearly as important as how you drink. Having 7 drinks on a Saturday night and then not drinking the rest of the week isn’t at all the equivalent of having 1 drink a day. The weekly total may be the same, but the health implications aren’t.
Considerations and Recommendations
If you don’t drink, there’s no need to start. If you are a man with no history of alcoholism who is at moderate to high risk for heart disease, a daily alcoholic drink could reduce that risk. If you already drink alcohol or plan to begin, keep it moderate-no more than 2 drinks a day for men or 1 drink a day for women.
It's crucial to be well-informed and responsible when consuming whiskey or any alcoholic beverage. Drinking responsibly is classy and a must. Always prioritize your health and well-being. The most important thing is to be aware of the risks and benefits of moderate drinking, and to make informed decisions about your alcohol consumption.
The Latest Research
It's important to stay up-to-date on the latest research regarding alcohol consumption and health. For example, a 2022 cohort study looked at weekly alcohol intake and the risk of cardiovascular disease (CVD) using mendelian randomization. The study found that light/moderate drinkers (1-15 drinks a week) had the lowest CVD risk, and risk sharply increased in heavy/abusive drinkers (averaging >20 drinks a week).
However, the authors concluded that it wasn’t light/moderate drinking that protected the heart; rather, it was lifestyle factors associated with light/moderate drinking like exercising more and not smoking. Interestingly the study found that light/moderate drinkers had healthier habits than even the abstainers. Regardless, their overall conclusion still showed that light/moderate drinkers had the lowest risk of CVD and supported the additional benefit of healthy lifestyle behaviors.