The hidden dangers of alcohol
Sobering new research challenges the notion that moderate drinking is healthy
Dear Friends,
Those of us who were part of the 60s counterculture revolution have seen many changes in our understanding of substances. We revolted against antiquated mores and sought greater freedom. We also rebelled against alcohol, recognizing it as a toxic substance.
In our search for consciousness-altering experiences, we turned to marijuana and various psychedelics. Time has proven that marijuana is indeed much safer than alcohol.
Recent studies, including a landmark 2018 report in The Lancet and subsequent research from MIT & Harvard, have confirmed what we suspected: alcohol, in any amount, is toxic to the human system.
Many have used prior findings linking alcohol consumption with heart health to justify their drinking, but this latter study challenges this.
The new research, published in JAMA Network Open, analyzed data from 371,463 adults with an average age of 57 years. While it initially found that light to moderate drinkers had the lowest heart disease risk, further analysis revealed that these individuals also tended to have healthier lifestyles overall. When accounting for factors like physical activity, diet, and smoking habits, the perceived benefits of alcohol consumption significantly diminished.
The study employed a technique called Mendelian randomization, which uses genetic variants to determine causal relationships. This method revealed that individuals with genetic predispositions for higher alcohol consumption were indeed more likely to consume more alcohol and have a higher risk of hypertension and coronary artery disease.
Importantly, the research found that cardiovascular risk increases exponentially with alcohol consumption, not linearly. This means that while cutting back can benefit even those who drink one alcoholic beverage per day, the health gains may be more substantial for heavier drinkers.
This isn't coming from a teetotaler. I've enjoyed beer, wine, and spirits in my time. But just as I stopped smoking when the Surgeon General warned of cancer risks, I've now largely given up drinking based on this compelling new evidence.
The Creep: A Warning
I've treated thousands of chemically dependent persons, and I can tell you that no one ever started drinking alcohol by immediately consuming a fifth of vodka. It always begins with a little bit, then a little bit more, and so on. This phenomenon, which I call "the creep," applies to various substances and behaviors, including cocaine, heroin, and even overeating.
With alcohol, it might start with a drink or two, then gradually increase to three or four, and eventually escalate to very large amounts. The key is to be vigilant about this creep and set clear guidelines for what you will and won't put into your body.
So, You Want to Drink Less? Here's How:
Set clear, realistic goals: Decide on specific limits for your alcohol consumption, such as the number of drinks per week or alcohol-free days.
Track your intake: Keep a journal of your drinking habits to increase awareness and identify patterns.
Find alternative activities: Replace drinking time with new hobbies or social activities that don't involve alcohol.
Practice mindful drinking: When you do drink, savor each sip and drink slowly to reduce overall consumption.
Seek support: Share your goals with friends and family, or consider joining a support group if you're struggling.
Be prepared for social situations: Have strategies ready for handling peer pressure or uncomfortable situations where drinking is expected.
Remember, reducing alcohol intake is a process. Be patient with yourself and celebrate small victories along the way. Your body will thank you for it in the long run.
Golden light,
Dr. Richard Louis Miller
My Books:
Freeing Sexuality: Psychologists, Consent Teachers, Polyamory Experts, and Sex Workers Speak Out
Psychedelic Wisdom: The Astonishing Rewards of Mind-Altering Substances
Psychedelic Medicine: The Healing Powers of LSD, MDMA, Psilocybin, and Ayahuasca
Integral Psychedelic Therapy (co-edited with Jason A. Butler & Genesee Herzberg)