BAS Health Series: Myths and Realities of the Things We Eat, Article 5 of 6

If you’ve been following my Food Myths series, you know I love digging into the truth behind what we eat and drink. And now, we’ve arrived at one of the most complicated — and controversial — indulgences of all: alcohol.

Right now, alcohol is at the center of a major health debate. The U.S. Surgeon General recently stated that even a single drink may be detrimental to your health — a statement that’s shaking up decades of cultural norms and medical assumptions.

I, and millions of people, enjoy a great glass of wine with dinner, a local craft beer with friends, or a cocktail on a warm summer evening. Alcohol connects people. It celebrates life’s highs, softens its lows, and has been part of human culture for over five thousands of years.

I’ve spent years reading the research and living the reality — trying to find balance between enjoyment and health. What I’ve learned is simple but sobering: alcohol can heal or harm, depending entirely on how it’s used.

So let’s pour this one out honestly.

Myths

• Myth 1: A little alcohol is good for you.
  For decades, we heard that a glass of wine a day was “heart healthy.” But that narrative is being challenged. In 2024, the U.S. Surgeon General and major public-health agencies stated that no amount of alcohol is completely safe, noting even one drink can increase risks for cancer, liver damage, and high blood pressure¹. Moderate drinking may appear harmless, but long-term research continues to show there’s no truly “safe” threshold.

• Myth 2: Red wine is the healthiest choice.
  This is partly true but mostly marketing. Some studies show moderate red-wine intake can raise HDL (“good”) cholesterol and deliver antioxidants like resveratrol². But those same compounds exist in grapes, berries, and peanuts — without the toxic effects of alcohol.

• Myth 3: Alcohol helps you sleep.
  It may make you fall asleep faster, but it disrupts deep REM sleep — the stage responsible for memory, recovery, and emotional regulation³. That’s why you wake up tired even after a “good” night’s sleep following drinks.

• Myth 4: “Moderate drinking” is safe for everyone.
  What’s “moderate” depends on body size, genetics, and metabolism⁴. For some people — especially women, those with liver issues, or certain medications — even small amounts can cause harm.
  
  

The Science

Alcohol, or ethanol, is both a stimulant and a depressant. Within minutes of your first sip, it travels to your brain, crossing the blood-brain barrier and triggering the release of dopamine and GABA, neurotransmitters that create pleasure and relaxation⁴.

That’s why you feel good — calm, social, confident. But as blood alcohol concentration rises, alcohol starts slowing nerve communication, impairing judgment, balance, and memory.

Your liver processes alcohol at about one standard drink per hour. Anything faster and toxins build up — causing inflammation, headaches, and dehydration⁵. Over time, repeated exposure damages liver cells, increases fat storage, and can lead to fatty liver disease, cirrhosis, and even cancer.

Did You Know? Alcohol contributes to more than 140,000 deaths annually in the U.S., making it the fourth leading preventable cause of death⁶.

Boozy Calories and Cocktail Deception

Most people underestimate how many calories alcohol adds.

• Beer: 150–250 calories per pint

• Wine: 120–200 calories per glass

• Mixed drink: 250–500+ calories, depending on mixers

Even “light” cocktails often replace alcohol with sugary syrups. Those calories add up fast — and unlike food, they provide no nutrients or satiety.

Drink Smart Chart – What’s Really in Your Glass

Pros and Cons

Pros:

• Can promote social connection and relaxation.

• May lower stress when used occasionally and responsibly.

• Moderate drinkers sometimes show lower heart disease rates⁷.
  
  

Cons:

• Increases risk of liver disease, cancer, and high blood pressure.

• Raises inflammation and disrupts sleep quality.

• Contributes to weight gain and mood fluctuations.

• Even “moderate” drinkers may have higher breast and colon cancer risk⁸.
  
  

Alcohol and the Brain – Borrowed Happiness

Alcohol mimics neurotransmitters that calm the brain, but it also depresses the nervous system. That “relaxed” feeling is your brain slowing down. Over time, this interferes with dopamine regulation, which explains why habitual drinkers often struggle to feel joy without it⁹.

Long-term alcohol use can shrink the hippocampus (the brain’s memory center) and increase the risk of cognitive decline and depression¹⁰.

Alcohol and Heart Health – A Moving Target

For years, doctors touted red wine as heart-healthy. But newer research suggests the benefit isn’t from alcohol — it’s from the polyphenols and antioxidants in grapes¹¹.

Light drinkers (1–2 drinks per week) may see modest cardiovascular benefit, but risk increases quickly beyond that. Heavy drinking elevates triglycerides, blood pressure, and risk of atrial fibrillation¹².

Just be honest with yourself, red wine is not a health drink.

Around the World – Drinking as Culture, Not Escape

• France: Wine with meals, smaller pours, rarely excess. It’s part of culture — not coping.

• Japan: Drinking is social, often tied to respect and bonding. Overindulgence is forgiven but not admired.

• Mediterranean countries: Alcohol accompanies food, never replaces it.

• The U.S.: Like with most everything else, we binge or abstain but rarely balance.
  
  

Alcohol and Sleep – The Nighttime Illusion

Alcohol suppresses REM sleep, increases nighttime awakenings, and worsens snoring and sleep apnea. It also raises heart rate and body temperature, making recovery less effective.

If you drink, finish your last glass at least three hours before bed to let your body metabolize it¹³.

The Truth

According to the CDC, moderate drinking means:

• Men: Up to 2 drinks per day

• Women: Up to 1 drink per day
  

The CDC didn’t indicate what the difference was between men and women and alcohol but that’s beside the point. 1-2 drinks per day is not a health goal — it’s a limit¹⁴. Studies show that any regular alcohol use increases long-term cancer and heart risk, especially beyond 7 drinks per week¹⁵. From a health and medical perspective, less is always better and none is best for longevity.

My Opinion

The older I get, the more I realize that health isn’t about denial — it’s about awareness and choice.

We all know alcohol isn’t good for us. The U.S. government even outlawed it as an illegal drug for 13 years. We didn’t need the Surgeon General to remind us of that. Yet, alcohol remains one of life’s great paradoxes. It connects us, relaxes us, and brings people together in ways few other things can. When used with intention — responsibly, socially, and in moderation — it can even support mental health and genuine human connection.

One of the most encouraging cultural shifts today is the growing acceptance of not drinking. For a long time, people who didn’t enjoy alcohol often felt excluded or judged. Thankfully, that’s changing and with it, the culture of overindulgence is starting to fade.

For me, alcohol carries both harm and benefit not in nutrition, but in experience. I’ve come to see it as a privilege, not a necessity. A shared glass of wine with people you care about can be a sacred moment to slow down, connect, and celebrate life. Many of the greatest accomplishments in human history were facilitated by a glass of wine and a meeting of the minds. Unfortunately too many horrible moments in daily life are also facilitated by overconsumption. When drinking becomes a nightly ritual, it stops being celebration and starts becoming dependence disguised as relaxation. It’s better to find other rituals that bring peace and connection — a walk, exercise, meditation, music, or a creative hobby. These are the habits that lift your mood without quietly stealing your health.

My opinion is to drink for joy, not escape. Celebrate moments, not moods.

The Myths and Realities of the Things We Eat

By Ken York, President of Benefit Airship

As someone who loves food — the smell of a sizzling pan, a great cup of coffee, a perfectly cooked steak — I’m fascinated by what we eat and how it affects us. I also get frustrated by the constant noise around it. One day butter is a superfood, the next it’s poison. Coffee adds years to your life — unless it’s silently killing you. Every week seems to bring a new diet, miracle supplement, or shocking study that contradicts the last one.

I’ve spent years researching health and wellness — both personally and professionally — and I’ve learned that truth in nutrition is rarely simple. What’s good for one person might not be for another. But there is science behind how these foods work, and it’s not as mysterious as the headlines make it seem.

Sources

1. American Heart Association, Alcohol and Heart Health

2. Sleep Foundation, Alcohol and Sleep Quality

3. World Health Organization, Global Alcohol Guidelines (2024)

4. National Institutes of Health, Ethanol Neurochemistry

5. CDC, Alcohol and Liver Health

6. NIAAA, Alcohol-Related Deaths in the U.S.

7. Harvard Health Publishing, Moderate Drinking and Cardiovascular Effects

8. Journal of Clinical Oncology, Alcohol and Cancer Risk

9. Nature Reviews Neuroscience, Alcohol and Dopamine Regulation

10. Alzheimer’s Research & Therapy, Long-Term Alcohol Use and Cognitive Decline

11. Journal of Nutritional Biochemistry, Polyphenols and Heart Protection

12. Mayo Clinic, Alcohol and Atrial Fibrillation Risk

13. Cleveland Clinic, Alcohol Metabolism and Sleep Impact

14. CDC, Dietary Guidelines for Alcohol Consumption

15. The Lancet, No Safe Level of Alcohol Consumption Study