ALCOHOL

What it does, how it works and why it matters.

What Is Alcohol?

The kind we drink is called ethanol—a chemical created by the fermentation of sugars by yeast. It’s classified as a central nervous system depressant, meaning it slows down brain and body functions.

Alcohol is also:

  • A toxin your body must prioritize eliminating

  • Energy-dense: 1 gram = 7 calories (almost as much as fat)

  • Absorbed quickly into the bloodstream, mainly from the stomach and small intestine

What Happens When You Drink?

From the first sip, alcohol starts to affect your body. It’s absorbed into your blood and travels throughout your system, affecting almost every organ.

Effects of Alcohol on the Body

1. Brain & Nervous System

  • Slows down communication between neurons

  • Lowers inhibitions → more sociable or risk-taking

  • Impairs judgment, coordination, balance, memory

  • Disrupts REM sleep

  • Long-term use shrinks brain volume and increases risk of depression, anxiety, and dementia

2. Liver

  • The liver processes ~90% of the alcohol you drink

  • It converts alcohol into acetaldehyde (toxic and carcinogenic) → then to acetate → and finally water + CO₂

Excessive drinking can lead to:

  • Fatty liver

  • Hepatitis

  • Cirrhosis (permanent liver damage)

  • Liver cancer

3. Heart & Blood Vessels

  • Short-term: dilates blood vessels → warm, flushed feeling

  • Long-term: increases risk of high blood pressure, irregular heartbeat, stroke, and cardiomyopathy

4. Digestive System

  • Increases acid in the stomach → may cause reflux, heartburn

  • Irritates the gut lining

  • Damages intestinal wall → leads to poor nutrient absorption

  • Disrupts gut microbiome

  • Heavy use increases risk of gastritis, pancreatitis, and digestive cancers

5. Muscles & Metabolism

  • Alcohol interferes with muscle recovery and growth

  • Reduces testosterone levels (in high amounts)

  • Slows fat burning

  • Affects blood sugar regulation

  • Can contribute to weight gain from extra calories, cravings, and poor food choices

6. Immune System

  • Suppresses immune function

  • Makes you more vulnerable to infections

  • Delays healing and increases inflammation

7. Mental Health

  • Short-term: temporary euphoria, reduced anxiety

  • Long-term: increases risk of depression, anxiety disorders, alcohol dependence

  • Affects serotonin, dopamine, and GABA pathways in the brain

How Long Does Alcohol Stay in Your System?

  • 1 standard drink takes ~1 hour to process

  • There’s no way to “speed it up” (coffee, showers, etc. don’t help)

  • It affects sleep even hours later, reducing REM and deep sleep, making you feel tired even if you slept

Is Any Amount of Alcohol Safe?

Recent WHO & UK NHS guidelines:

No amount of alcohol is 100% safe, but low-risk drinking means:

  • Men & women: no more than 14 units/week
    (That’s about 6 pints of beer or 6 medium glasses of wine)

  • Spread across several days, with alcohol-free days in between

The more you drink, the higher your risk for:

  • Cancer (mouth, throat, liver, breast, colon)

  • Liver disease

  • Heart problems

  • Mental health disorders

Signs of Alcohol Overuse

  • Needing alcohol to relax or sleep

  • Drinking alone or in the morning

  • Memory blackouts

  • Neglecting responsibilities

  • Mood swings, irritability

  • Tolerance (needing more to feel the same effects)

If these sound familiar, it’s worth talking to a healthcare professional. You’re not alone—and support is available.

Can You Drink and Still Be Healthy?

Yes—if you do so mindfully and occasionally.

Tips for safer drinking:

  • Eat before you drink (slows absorption)

  • Stay hydrated (alternate water with alcohol)

  • Know your limit—1–2 drinks max in one sitting

  • Don’t rely on alcohol to unwind—develop other coping tools

  • Have alcohol-free weeks or months regularly to reset

Final Thoughts

Alcohol is legal and socially accepted—but it’s still a powerful substance that affects your brain, body, and long-term health.

Occasional, mindful use may be part of a balanced lifestyle, but daily or heavy drinking carries serious risks.

Knowing how it works empowers you to make informed, respectful choices—for your mind, mood, and body.