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.
This is both a biblical and biological look at alcohol’s true cost—to your health, your brain, and your spiritual well-being.
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.
Key Studies:
2023 – World Health Organization: Declared there is no safe level of alcohol consumption, including for cancer risk.
2025 – U.S. Federal Report (STAT News): Found a single drink per day raises cancer and injury risk.
SAMHSA Report: Found alcohol worsens health outcomes among those who smoke, have poor diets, or pre-existing conditions.
Even light drinking is associated with harmful effects, such as a higher risk of weight gain, diabetes, and breast cancer.
“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.
How Ancient Wine Differs from Modern Alcohol
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.”
Key Findings from Research:
No safe level: WHO confirms no amount of alcohol is a net benefit to health.
Cancer risk: U.S. Surgeon General identifies alcohol as a Group 1 carcinogen linked to seven cancers.
Brain health: Heavy drinkers (eight or more drinks per week) had 133% greater odds of brain lesions (Neurology, 2025).
At high intake levels, alcohol metabolism also generates reactive oxygen species (ROS), creating oxidative stress—damaging DNA, proteins, and fats—raising the risk of cancer and neurological problems.
Health issues that alcohol poses:
Cancer: Increases risk of breast, mouth, throat, liver, and colorectal cancers.
Brain: Causes shrinkage, disrupts communication between neurons, and raises stroke risk.
Liver & Hormones: Leads to fatty liver, hormonal imbalance, and elevated triglycerides.
Heart: Raises blood pressure and increases risk of atrial fibrillation.
Immunity & Mood: Weakens immune function, disrupts sleep, and contributes to mood instability.
Common Misconceptions Addressed
Myth: “Red wine is good for the heart.”
Newer research shows the supposed cardiovascular benefits are minimal. Many early studies failed to separate wine drinkers’ healthier lifestyles from alcohol itself.
Myth: “I tolerate sulfites and sugar well.”
Sulfites can trigger headaches, asthma, or hives. Sugar and gluten in many drinks fuel inflammation, gut problems, and metabolic stress.
Myth: "Drinking helps me relax and sleep."
Alcohol suppresses REM sleep—the stage vital for learning and emotional balance. Studies from the Sleep Foundation show it raises nighttime cortisol and blood sugar, worsening sleep quality and mood.
Living Alcohol-Free: Practical Alternatives
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 or celebration.
Try sparkling water with herbal tinctures, kombucha, or herbal “wine” alternatives for ceremonial use.
2. Build Joy Elsewhere
True joy comes from investing in people, passions, and faith-filled experiences that leave you uplifted.
Seek connection through community service and fellowship, not consumption.
3. Be Informed and Mindful
Awareness is half the battle. Keep an “alcohol journal” to track when and why you’re tempted. Identify triggers like stress or social pressure.
4. Support Your Body’s Ability to Heal
Fuel your recovery with whole foods, probiotics, and detox support.
See Fasting and Detox for deeper cleansing strategies.
5. If You Are in Social Settings
Be the voice of sobriety. Bring your own alternative drink and politely decline alcohol.
Your quiet confidence can influence others toward better choices.
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, purpose, and a deeper joy that doesn’t require anything outside of the work God is already doing in you.
Choosing discipline over indulgence is one of the clearest ways we honor the body as God’s temple.
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