Alcohol awareness

Drinking less alcohol can improve your health, reduce your risk of cancer, and support better sleep, mood, and energy. Even small changes in how much you drink can make a meaningful difference over time.

Alcohol affects the normal functions of cells in your body and is linked to several serious health risks, including cancer. Understanding how alcohol impacts your body and learning how to reduce your intake can help you make more informed choices.

Key facts about alcohol and your health

• Alcohol use is linked to an increased risk of several types of cancer.
• Even moderate drinking can impact your health over time.
• Binge drinking raises the risk of both short-term and long-term health problems.
• Many people drink more than they realize.
• Reducing how much you drink can improve your overall health, with benefits including better sleep, improved mood, and more energy.

How does alcohol affect your health?

Alcohol can affect nearly every part of your body. It can interfere with how your brain functions, impact your mood and mental health, and disrupt your sleep. Over time, alcohol use can increase your risk of chronic conditions, including liver disease, heart problems, and several types of cancer.

Drinking alcohol can also increase your risk of developing at least six different types of cancer:

• Mouth and throat cancer.
• Voice box (larynx) cancer.
• Esophageal cancer (of the esophagus).
• Colon and rectum cancer.
• Liver cancer.
• Breast cancer in women.

The risk of cancer increases with the number of drinks consumed, starting with just one drink a day. In their Drink Less, Be Your Best campaign, the Centers for Disease Control and Prevention (CDC) recommends that if you drink alcohol at all, drink it in moderation (up to one drink a day for women or two drinks a day for men), and some people should not drink at all, including people younger than age 21, women who are or might be pregnant, and people on certain medications.

What is binge drinking?

Binge drinking is especially risky and defined as consuming four drinks or more (for women) or five drinks or more (for men) on a single occasion. One in six U.S. adults binge-drinks about four times a month, consuming about seven drinks per binge. Binge drinking puts people at risk for many short- and long-term outcomes in addition to cancer risks, such as injuries, violence, and stroke.

“One of the early red flags is when alcohol starts to take up more mental space – thinking about when you’ll be able to drink, forgetting parts of the night before, or noticing that drinking is leading to more tension at home,” said Dr. Bernard DiCasimirro, lead Behavioral Health Medical Director at Capital Blue Cross. “When alcohol begins to interfere with relationships, sleep, or how you function the next day, it’s often a sign that it’s worth taking a closer look.”

What is a standard drink?

Some people may not realize how much alcohol they are drinking. A standard drink is defined as equal to 14 grams (0.6 ounces) of pure alcohol. That translates to:

• 12 ounces of beer (5% alcohol content).
• 8 ounces of malt liquor (7% alcohol content).
• 5 ounces of wine (12% alcohol content).
• 1.5 ounces or a “shot” of 80 proof (40% alcohol content), distilled spirits, or liquor (such as gin, rum, vodka, and whiskey).

How can you reduce your alcohol intake?

If you choose to drink, the CDC provides guidance on simple ways to drink less:

• Set a limit for how many drinks you will have before you start, and how many days a week you plan to drink.
• Recognize “standard” drink sizes and count your drinks.
• Avoid temptation by managing your triggers (limiting time spent with tempting people and activities).
• Find the support you need from friends, family, and health care providers.

Making small changes can help you lower your risk and improve how you feel day to day.

I have concerns about my drinking. Who can I call?

If you think that your drinking could be causing or will cause health problems, or if you know you need help to curb or stop your drinking, there are many resources available to you. You can visit the Substance Abuse and Mental Health Services Administration website (SAMHSA) or call their free hotline at 800.662.4357 with any and all questions or concerns.

“The most important first step is simply acknowledging that something doesn’t feel right,” Dr. DiCasmirro said. “Talking with a trusted primary care provider can open the door to support, and for many people, peer resources like AA or other community supports can be very effective – even if taking that step feels intimidating at first.”

You can also check with your employer’s Human Resources department to see if your employer offers an employee assistance program (called an EAP, for short). Most EAP services offer a limited number of free counseling sessions to get you started and all information is kept confidential – even from your employer. You can also call your doctor and schedule an appointment to check on your health and find resources they may know would be perfect for you.

If you’re a Capital Blue Cross member, contact Member Services on the back of your insurance card to ask about substance abuse services, or search for substance abuse providers on MyCare Finder.

This is not medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. The information provided is meant for a general audience. Capital Blue Cross and its affiliated companies believe this health education resource provides useful information but does not assume any liability associated with its use.