Alcohol and Its Effects on Body, Brain, and Health
ESTIMATED READ TIME: 7 MINUTESI’ve hardly drunk any alcohol in my entire life, and I don't plan to change that.
On one hand, I respect vineyards, the beauty of fermented grapes, the rich history and symbolism of wine, and the artistry of winemaking. But I still choose not to drink.
I’ve walked through Crohn’s disease and even cancer, and I refuse to introduce substances into my body that weaken it when there are much better paths to joy, connection, health, and purpose.
Below, I'll share what science and scripture tell us about alcohol—including why it’s not harmless despite what the media has sometimes led us to believe, the reasons it's not necessary and often a net negative for your health, and what you can do instead to increase your antioxidant intake, relax more easily, and rest more deeply.
Why Many Think Alcohol is Normal (and Why That’s Problematic)
Alcohol is deeply woven into many cultures and social settings. And because it's legal and socially accepted, many underestimate its damage.
Policy reports show that even what many consider “moderate” drinking carries health risks, including higher odds of developing liver disease, cancer, injuries, and all-cause mortality. This holds true even in amounts at or below official guidelines, which is at most 1-2 drinks per day for adults.
The World Health Organization has declared that there is "no safe level of alcohol consumption", including for cancer risk. Even light drinking is associated with harmful effects, such as a higher risk of weight gain, diabetes, and breast cancer.
What's worse, “Alcohol has a greater impact on the health of people who smoke, have poor diets, engage in low physical activity, are obese, have hepatitis infection, or have a family history of specific diseases than it would on other individuals,” says a recent report by the Substance Abuse and Mental Health Services Administration.
Alcohol in Biblical Times vs. Today
In Scripture, drinking wine was common. But the wine was naturally fermented, lower in alcohol by volume, richer in enzymes, and often used for sacrificial, medicinal, or communal purposes, not for intoxication.
Many of today’s drinks are engineered: distilled, fortified, with higher alcohol content, added sugars, sulfites, and sometimes gluten. That’s far from the simple fermentation methods of old.
Even red wine, frequently praised for its antioxidant content, comes with trade-offs: added sugar, processing to make it taste better, and sulfites that many people cannot tolerate well.
Considering that wine's supposed antioxidant benefits can be obtained from foods like berries, pomegranates, dark grapes, certain teas, and whole-food sources of polyphenols without the downside, it seems clear that alcohol isn’t required—and in fact, avoiding it altogether is the far better choice for long-term health.
No Amount of Alcohol is a Net Benefit
I agree with Dr. Paul Saladino, a prominent health influencer, when he states clearly: “Alcohol is a toxin. Plain and simple … we know that it damages the gut and brain even at low levels.”
Here’s what recent studies and meta-analyses show about the potential dangers of alcohol consumption, especially in excess:
There was no age at which the evidence showed a net benefit of drinking alcohol.
Even moderate drinking is tied to higher risks of cancer, liver disease, injuries, and increased mortality—and no, it doesn't protect against heart disease.
The U.S. Surgeon General issued a warning: alcohol is causally linked to seven types of cancer, even in what many consider low or moderate consumption. Alcohol is considered a carcinogen (like tobacco) because when it’s broken down in the body, it produces acetaldehyde, a toxic compound that can bind to DNA and cause mutations.
At high intake levels, alcohol metabolism also generates reactive oxygen species (ROS), which create oxidative stress—damaging DNA, proteins, and fats—further raising the risk of cancer as well as neurological problems.
A new study in Neurology showed that heavy drinkers (eight or more drinks per week) had 133% greater odds of having brain lesions associated with impaired memory and cognition compared to non-drinkers.
Health issues that alcohol poses:
Increased risk of cancer: breast, mouth, throat, liver, and colorectal cancer.
Brain damage: alcohol interferes with communication between neurons; can lead to shrinkage of brain matter; increases risk of stroke and cognitive decline.
Liver damage, hormonal disruptions, heart health issues like high blood pressure, elevated triglycerides, and increased risk of atrial fibrillation.
Negative effects on immune function, digestive integrity, mood stability, and sleep quality.
Common Misconceptions Addressed
Myth: “Red wine is good for the heart.”
Newer research suggests the cardiovascular benefits of drinking are far smaller than once thought, and many studies have found that potential benefits seen in older studies didn't account for other factors like someone's diet or lifestyle.
Myth: “I tolerate sulfites and sugar well.”
Many people are, in fact, sensitive to sulfites, which are preservative compounds added to many wines and alcoholic drinks to prevent spoilage and oxidation. In those who are sensitive, sulfites can trigger headaches, asthma flare-ups, hives, or other allergic-like reactions.
Sugar also hides in many alcoholic beverages, causing intake of empty calories to creep up fast, and gluten can be present depending on the drink, too. These compounds can worsen inflammation, gut issues, weight gain, and metabolic stress.
Myth: "Drinking helps me relax and sleep, and that's a good thing."
While alcohol might make you feel drowsy, the reality is that it actually disrupts your natural sleep cycles.
Research shows that alcohol suppresses REM sleep, the stage most critical for memory, learning, and emotional regulation. This is why people who drink before bed often wake up feeling unrefreshed, even if they “slept” through the night.
Alcohol also raises nighttime cortisol and blood sugar, which can cause middle-of-the-night waking, sweating, or anxiety. Over time, this false sense of “relaxation” actually worsens stress resilience, mood, and cognitive performance.
Action Steps: What You Can Do Instead of Drinking Alcohol
Here are practical ways to live joyfully without alcohol and protect your health in the process:
1. Choose Non-Alcoholic Alternatives
Just because you’re avoiding alcohol doesn’t mean you have to miss out on social gatherings, celebrations, or the feeling of having something special in your glass. There are plenty of refreshing and creative alternatives that taste great and make you feel included.
Instead of booze, try having:
Sparkling water with herbal tinctures or bitters
Fresh grape juice, kombucha, and teas
Herbal wine alternatives for ceremonial or social settings
2. Build Joy Elsewhere
Often, people reach for alcohol as a quick escape from boredom, stress, or emptiness. But when your life is already full and rich with meaning, the urge to numb yourself naturally fades. True joy comes from investing in people, passions, and experiences that leave you uplifted instead of drained.
Cultivate joy through things like:
Cultivate joy through things like friendships, music, art, community service, faith, learning, and fellowship
Ask: What gives your heart joy? Seek those paths with intention
3. Be Informed and Mindful
Awareness is half the battle. Many times, drinking is less about desire and more about habit, social pressure, or unprocessed emotions. When you start noticing your patterns, you can choose differently. Simple reflection practices can make a big difference.
Recognize and reflect by:
Identifying your own triggers, be it social pressure, emotional stress, habit, or boredom
Keeping an alcohol journal to track how often you’re offered drinks, how you respond, and the negative effects you notice when you do drink (including hangovers!)
4. Support Your Body’s Ability to Heal
Choosing not to drink gives your body a chance to restore itself, but you can take that healing even further with intentional habits. Nourishing foods, rest, and detox support all work together to rebuild strength and resilience.
Start by:
Prioritizing gut health with probiotics, fermented foods, and whole foods
Eating a brain-protective diet rich in berries, leafy greens, and wild fish
Supporting detoxification through hydration, quality sleep, and natural herbs
5. If You Are in Social Settings
One of the biggest hurdles is navigating situations where alcohol is everywhere. But here’s the good news: you don’t have to feel pressured, and you can even influence the environment around you. With confidence and a plan, social settings become a lot easier.
Try this approach:
Be the voice of sobriety—offer the alternative drink, or carry your own non-alcoholic option
Set boundaries politely: a simple “I don’t drink” is enough. You don’t need to explain yourself beyond this unless you choose to.
Final Thoughts on Why I Don't Drink & Why You Might Choose to Do the Same
I love vineyards, and I appreciate the symbolism of wine. But I won’t risk my health, or what God has given me, in search of temporary pleasure. Every tool we use—every bite, every decision, everything we breathe—can build or break our health.
Avoiding alcohol isn’t about judging others; it’s about honoring the temple God gave you, including your body, your brain, and your spirit. And in that honoring, there is freedom, there is purpose, and there is a deeper joy that doesn’t require anything outside of the work God is already doing in you.
References:
https://www.aan.com/PressRoom/home/PressRelease/5251
https://www.neurology.org/doi/10.1212/WNL.0000000000213555
https://pmc.ncbi.nlm.nih.gov/articles/PMC7020057/
https://www.hhs.gov/sites/default/files/oash-alcohol-cancer-risk.pdf
https://ysph.yale.edu/news-article/the-link-between-alcohol-and-cancer/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7020057/
https://www.samhsa.gov/substance-use/prevention/iccpud
https://x.com/paulsaladinomd/status/1663594517092499468