Alcohol affects the aging process in numerous ways. From drying out our skin to weakening vital organs, research has found that drinking alcohol can accelerate the aging process, even at a cellular level.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Drinking can take a toll on our health. From increasing our risk of cancer and liver damage to worsening pre-existing conditions such as diabetes and high blood pressure, alcohol affects nearly every system in our body that impacts our health and well-being.
There’s one particularly troubling effect of alcohol: premature aging. Perhaps unsurprisingly, alcohol can also accelerate the aging process — even at the cellular level. In fact, the more we drink, the greater our chance of damaging cells at a biological level, causing them to age prematurely. How does alcohol make you look older? And does drinking age you before your time? Let’s take a closer look at the effects of alcohol on aging.
Does alcohol age you physically? Recent research indicates that excessive alcohol consumption can indeed speed up the aging process at a biological level. One study in particular showed that heavy alcohol drinkers and those with alcohol use disorder were significantly more likely to have shorter telomeres — an essential part of our chromosomes linked to aging and overall health.
We can think about telomeres like the tips of shoelaces that keep them from unraveling: their role is to protect the ends of chromosomes. Whenever a cell divides, telomeres lose a part of their DNA. As we age, our telomeres get shorter and shorter until all the DNA in the telomere is lost and cells can no longer replicate. This is what causes many cells to die.
In short, researchers concluded that heavy alcohol use and binge drinking — defined as consuming five or more alcoholic drinks in a sitting for men, and four or more drinks in a sitting for women — can lead to premature shortening of telomeres. This essentially puts us at greater risk for developing diseases such as cancer. Some studies have also found associations between shorter telomeres and pulmonary disease and liver disease.
Interestingly, researchers also noted that shorter telomeres correlated with thiamine (vitamin B-1) deficiency. Our body needs thiamine to metabolize carbohydrates, amino acids, and fatty acids. A severe thiamine deficiency can cause beriberi, a disease that affects several organs and can lead to neurological disorders, such as Wernicke’s encephalopathy or the Wernicke-Korsakoff syndrome.
While we might not notice the effect of drinking on our cells, alcohol can speed up our aging process in many other ways. One of the most visible impacts alcohol can have is on our complexion, as drinking excessively is known to cause redness and dry, wrinkly skin.
The alcohol-skin aging connection has a few sides to it. On one hand, alcohol can also cause a deficiency of nutrients like vitamin A, which helps with cell regeneration and collagen production — both of which are essential to youthful skin. Since alcohol causes dehydration, it can also dry out our skin and make wrinkles form faster. Furthermore, alcohol can cause enlarged blood vessels, which gives our skin a redder appearance.
Excessive alcohol consumption can even cause us to look older. One study found that men who consumed more than 35 drinks a week were 35% more likely to display “arcus corneae” — a gray ring in the eye that often pops up in old age. Women who had 28 drinks or more per week had a 33% higher chance of developing the same syndrome.
Here are several more ways that alcohol affects the aging process:
Heavy alcohol consumption not only causes visible changes to our body that make us look older — it actually accelerates our aging at a cellular level. This puts us at an even greater risk for prematurely developing cancer or disease. We might not notice the effects right away, but underneath the surface, alcohol damages the many bodily systems and functions that are vital for living well into old age.
One of the best things we can do to protect our health and longevity is to drink less alcohol. Reframe has helped millions of people around the world cut back on their alcohol consumption — and helped put them on track to lead healthier, longer lives.
Drinking can take a toll on our health. From increasing our risk of cancer and liver damage to worsening pre-existing conditions such as diabetes and high blood pressure, alcohol affects nearly every system in our body that impacts our health and well-being.
There’s one particularly troubling effect of alcohol: premature aging. Perhaps unsurprisingly, alcohol can also accelerate the aging process — even at the cellular level. In fact, the more we drink, the greater our chance of damaging cells at a biological level, causing them to age prematurely. How does alcohol make you look older? And does drinking age you before your time? Let’s take a closer look at the effects of alcohol on aging.
Does alcohol age you physically? Recent research indicates that excessive alcohol consumption can indeed speed up the aging process at a biological level. One study in particular showed that heavy alcohol drinkers and those with alcohol use disorder were significantly more likely to have shorter telomeres — an essential part of our chromosomes linked to aging and overall health.
We can think about telomeres like the tips of shoelaces that keep them from unraveling: their role is to protect the ends of chromosomes. Whenever a cell divides, telomeres lose a part of their DNA. As we age, our telomeres get shorter and shorter until all the DNA in the telomere is lost and cells can no longer replicate. This is what causes many cells to die.
In short, researchers concluded that heavy alcohol use and binge drinking — defined as consuming five or more alcoholic drinks in a sitting for men, and four or more drinks in a sitting for women — can lead to premature shortening of telomeres. This essentially puts us at greater risk for developing diseases such as cancer. Some studies have also found associations between shorter telomeres and pulmonary disease and liver disease.
Interestingly, researchers also noted that shorter telomeres correlated with thiamine (vitamin B-1) deficiency. Our body needs thiamine to metabolize carbohydrates, amino acids, and fatty acids. A severe thiamine deficiency can cause beriberi, a disease that affects several organs and can lead to neurological disorders, such as Wernicke’s encephalopathy or the Wernicke-Korsakoff syndrome.
While we might not notice the effect of drinking on our cells, alcohol can speed up our aging process in many other ways. One of the most visible impacts alcohol can have is on our complexion, as drinking excessively is known to cause redness and dry, wrinkly skin.
The alcohol-skin aging connection has a few sides to it. On one hand, alcohol can also cause a deficiency of nutrients like vitamin A, which helps with cell regeneration and collagen production — both of which are essential to youthful skin. Since alcohol causes dehydration, it can also dry out our skin and make wrinkles form faster. Furthermore, alcohol can cause enlarged blood vessels, which gives our skin a redder appearance.
Excessive alcohol consumption can even cause us to look older. One study found that men who consumed more than 35 drinks a week were 35% more likely to display “arcus corneae” — a gray ring in the eye that often pops up in old age. Women who had 28 drinks or more per week had a 33% higher chance of developing the same syndrome.
Here are several more ways that alcohol affects the aging process:
Heavy alcohol consumption not only causes visible changes to our body that make us look older — it actually accelerates our aging at a cellular level. This puts us at an even greater risk for prematurely developing cancer or disease. We might not notice the effects right away, but underneath the surface, alcohol damages the many bodily systems and functions that are vital for living well into old age.
One of the best things we can do to protect our health and longevity is to drink less alcohol. Reframe has helped millions of people around the world cut back on their alcohol consumption — and helped put them on track to lead healthier, longer lives.
Curious about the caloric content of your drinks? Our latest blog explores the lower-calorie options. Stay informed and make choices that align with your goals!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s a burning question we all have when we’re trying to watch our waistlines but still want to toast to a special occasion: “Which types of alcohol have the fewest calories?” Whether it’s a summertime barbeque, a holiday celebration, or just another Tuesday evening with a good book, understanding our drink choices can make all the difference in our wellness journeys.
It’s no secret that booze can be a caloric nightmare. Derived from fermenting or distilling various fruits, grains, and sugars, one gram of alcohol has about 7 calories. To put that in perspective, carbohydrates and protein each provide 4 calories per gram, while fat clocks in at 9 calories per gram.
The calorie count in alcoholic drinks is primarily due to the alcohol content itself. The higher the alcoholic content, the higher the calorie count.
The primary components that contribute to the calorie count in beer are its alcohol content and carbohydrates, which come from the malted grains used in brewing. During the brewing process, yeast ferments the sugars from these grains, producing both alcohol and carbonation.
Wine derives its calories primarily from two components: alcohol and residual sugars. The alcohol content is a product of fermenting grape sugars, while the residual sugars are what remain after fermentation. Both play crucial roles in a wine's flavor profile and caloric content.
When it comes to spirits, the calorie content is mostly from the alcohol itself, as these drinks are distilled and don’t contain carbs. A standard shot (1.5 oz.) contains about 97 calories. This is true for vodka, gin, rum, and whiskey. However, there's a twist:
Want to keep things light? Here are some options:
Juices, sodas, and creamy additions can turn a low-calorie alcoholic beverage into a calorie bomb! Always be conscious of what's being added. Some popular mixers can can really skyrocket the calorie count:
On the other hand, here are some lighter options:
When we think about alcohol and its effects on our body, it's easy to fixate solely on the calorie content. But our relationship with alcohol goes deeper than just its calorie count. Let's dig deeper to understand the nuanced interaction between alcohol and our metabolism.
In the grand scheme of things, it's not just about the calories. It's about the experience, the memories, and the moments that make life special. Being informed about our drink choices simply adds to the empowerment of creating those moments mindfully.
It’s a burning question we all have when we’re trying to watch our waistlines but still want to toast to a special occasion: “Which types of alcohol have the fewest calories?” Whether it’s a summertime barbeque, a holiday celebration, or just another Tuesday evening with a good book, understanding our drink choices can make all the difference in our wellness journeys.
It’s no secret that booze can be a caloric nightmare. Derived from fermenting or distilling various fruits, grains, and sugars, one gram of alcohol has about 7 calories. To put that in perspective, carbohydrates and protein each provide 4 calories per gram, while fat clocks in at 9 calories per gram.
The calorie count in alcoholic drinks is primarily due to the alcohol content itself. The higher the alcoholic content, the higher the calorie count.
The primary components that contribute to the calorie count in beer are its alcohol content and carbohydrates, which come from the malted grains used in brewing. During the brewing process, yeast ferments the sugars from these grains, producing both alcohol and carbonation.
Wine derives its calories primarily from two components: alcohol and residual sugars. The alcohol content is a product of fermenting grape sugars, while the residual sugars are what remain after fermentation. Both play crucial roles in a wine's flavor profile and caloric content.
When it comes to spirits, the calorie content is mostly from the alcohol itself, as these drinks are distilled and don’t contain carbs. A standard shot (1.5 oz.) contains about 97 calories. This is true for vodka, gin, rum, and whiskey. However, there's a twist:
Want to keep things light? Here are some options:
Juices, sodas, and creamy additions can turn a low-calorie alcoholic beverage into a calorie bomb! Always be conscious of what's being added. Some popular mixers can can really skyrocket the calorie count:
On the other hand, here are some lighter options:
When we think about alcohol and its effects on our body, it's easy to fixate solely on the calorie content. But our relationship with alcohol goes deeper than just its calorie count. Let's dig deeper to understand the nuanced interaction between alcohol and our metabolism.
In the grand scheme of things, it's not just about the calories. It's about the experience, the memories, and the moments that make life special. Being informed about our drink choices simply adds to the empowerment of creating those moments mindfully.
While there is no direct link between alcohol and acne, alcohol’s harmful effects on various bodily systems may indirectly contribute to acne or make it worse.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
The past few weeks at work have been chaotic. You’re stressed, tired, and having trouble relaxing at night. You’ve started turning to alcohol in an attempt to unwind, and you find yourself drinking more than normal. Pretty soon, you notice that your face is breaking out with pimples. What’s going on? Is it the stress? The alcohol? Or something else? Let’s take a look at the connection between alcohol and acne.
We’re probably all too familiar with acne: the whiteheads, blackheads, and pimples. While certain lifestyle habits can make us more vulnerable to developing acne, our genetics play a significantly larger role. Many researchers believe that acne is an inflammatory skin condition and that acne develops because our skin is prone to it.
However, some forms of acne are driven by specific factors. For instance, cystic acne is closely linked to hormones. Similarly, while some factors don’t necessarily cause acne, they can make it harder to manage. For instance, our skincare habits won’t cause acne, but rarely washing our face — or washing it too often! — can contribute to pimples.
Research also indicates that acne can be made worse by lifestyle factors, such as stress and certain food and drinks. But again, these factors aren’t responsible for causing acne in the first place. So what does cause it?
In general, acne is caused by three factors: excess oil (sebum) production; hair follicles that have become clogged with oil and dead skin cells; and a proliferation of bacteria. All three of these factors have to be present for acne to happen.
What’s the relationship between alcohol and acne? As we’ve established, certain lifestyle factors don’t cause acne. So drinking alcohol doesn’t directly cause acne, nor does it worsen the condition. However, alcohol can affect certain bodily systems that contribute to acne development. Let’s discuss some of alcohol’s effects that may indirectly cause or worsen acne:
Alcohol can significantly suppress our immune system. It can decrease, and even destroy, the cytokines and other protective cells that keep our body healthy. This can make us more susceptible to infections. For instance, the bacteria Propionibacterium acnes (P. acnes) is known to cause cysts and pustules. A reduced immune response from alcohol may make us more vulnerable to infection with this bacteria, which can contribute to acne breakouts or cause them to become more inflamed.
Alcohol also has a well-established impact on our hormone levels. Specifically, alcohol can increase estrogen levels in men and women, as well as levels of cortisol — a stress hormone that can lead to weight gain, sleep disturbances, and a weakened immune system. Increased hormone levels can stimulate our oil glands, causing them to secrete more sebum (oil), which can clog our pores and result in a breakout.
Alcohol can contribute to inflammation in the body, which can wreak havoc on our immune system over the long run. Our body processes alcohol as a sugar, one of the main culprits in increasing inflammation. If we have mixed drinks containing sugary juices and syrups, our risk for inflammation essentially doubles.
Papules, pustules, nodules, and cysts are all considered forms of inflammatory acne. Interestingly, one study noted participants improved their acne after eating a diet with low glycemic index (that is, a low-sugar diet) for 10 weeks.
Our liver is responsible for removing harmful toxins — including alcohol — from our body. Frequent alcohol consumption makes it difficult for our liver to effectively remove toxins, which may cause a build up of harmful substances. These toxins then leave the body through other pathways, such as our skin, resulting in a breakout. Furthermore, alcohol can cause inflammation of liver cells and eliminate antioxidants, leading to oxidative stress (cell and tissue damage), which can make acne worse.
Alcohol is a diuretic, which means it increases the production of urine, flushing out more salt and water than usual. As a result, we can become dehydrated, which is problematic not only for our bodily systems, but also our skin. When our skin is properly hydrated, it’s better able to balance natural oils and get rid of dead skin cells and toxins.
Research suggests that dehydration may cause our oil glands to produce more oil to make up for water loss. Excess oil can lead to breakouts or make existing acne more severe.
While alcohol alone doesn’t cause acne, some types of alcohol might affect our skin and acne more than others. For instance, one survey found that red wine appeared to trigger rosacea — an inflammatory skin condition that causes reddened skin and a rash — more than others.
Here’s a look at other types of alcohol and their potential effect on acne:
While there is no direct link between alcohol and acne, alcohol’s harmful effect on various bodily systems may indirectly contribute to acne or make it worse. If we’re already prone to acne, regularly consuming alcohol probably isn’t wise.
Cutting out or eliminating alcohol can do wonders for our skin in general, not to mention our overall health and well-being. Let Reframe show you how!
The past few weeks at work have been chaotic. You’re stressed, tired, and having trouble relaxing at night. You’ve started turning to alcohol in an attempt to unwind, and you find yourself drinking more than normal. Pretty soon, you notice that your face is breaking out with pimples. What’s going on? Is it the stress? The alcohol? Or something else? Let’s take a look at the connection between alcohol and acne.
We’re probably all too familiar with acne: the whiteheads, blackheads, and pimples. While certain lifestyle habits can make us more vulnerable to developing acne, our genetics play a significantly larger role. Many researchers believe that acne is an inflammatory skin condition and that acne develops because our skin is prone to it.
However, some forms of acne are driven by specific factors. For instance, cystic acne is closely linked to hormones. Similarly, while some factors don’t necessarily cause acne, they can make it harder to manage. For instance, our skincare habits won’t cause acne, but rarely washing our face — or washing it too often! — can contribute to pimples.
Research also indicates that acne can be made worse by lifestyle factors, such as stress and certain food and drinks. But again, these factors aren’t responsible for causing acne in the first place. So what does cause it?
In general, acne is caused by three factors: excess oil (sebum) production; hair follicles that have become clogged with oil and dead skin cells; and a proliferation of bacteria. All three of these factors have to be present for acne to happen.
What’s the relationship between alcohol and acne? As we’ve established, certain lifestyle factors don’t cause acne. So drinking alcohol doesn’t directly cause acne, nor does it worsen the condition. However, alcohol can affect certain bodily systems that contribute to acne development. Let’s discuss some of alcohol’s effects that may indirectly cause or worsen acne:
Alcohol can significantly suppress our immune system. It can decrease, and even destroy, the cytokines and other protective cells that keep our body healthy. This can make us more susceptible to infections. For instance, the bacteria Propionibacterium acnes (P. acnes) is known to cause cysts and pustules. A reduced immune response from alcohol may make us more vulnerable to infection with this bacteria, which can contribute to acne breakouts or cause them to become more inflamed.
Alcohol also has a well-established impact on our hormone levels. Specifically, alcohol can increase estrogen levels in men and women, as well as levels of cortisol — a stress hormone that can lead to weight gain, sleep disturbances, and a weakened immune system. Increased hormone levels can stimulate our oil glands, causing them to secrete more sebum (oil), which can clog our pores and result in a breakout.
Alcohol can contribute to inflammation in the body, which can wreak havoc on our immune system over the long run. Our body processes alcohol as a sugar, one of the main culprits in increasing inflammation. If we have mixed drinks containing sugary juices and syrups, our risk for inflammation essentially doubles.
Papules, pustules, nodules, and cysts are all considered forms of inflammatory acne. Interestingly, one study noted participants improved their acne after eating a diet with low glycemic index (that is, a low-sugar diet) for 10 weeks.
Our liver is responsible for removing harmful toxins — including alcohol — from our body. Frequent alcohol consumption makes it difficult for our liver to effectively remove toxins, which may cause a build up of harmful substances. These toxins then leave the body through other pathways, such as our skin, resulting in a breakout. Furthermore, alcohol can cause inflammation of liver cells and eliminate antioxidants, leading to oxidative stress (cell and tissue damage), which can make acne worse.
Alcohol is a diuretic, which means it increases the production of urine, flushing out more salt and water than usual. As a result, we can become dehydrated, which is problematic not only for our bodily systems, but also our skin. When our skin is properly hydrated, it’s better able to balance natural oils and get rid of dead skin cells and toxins.
Research suggests that dehydration may cause our oil glands to produce more oil to make up for water loss. Excess oil can lead to breakouts or make existing acne more severe.
While alcohol alone doesn’t cause acne, some types of alcohol might affect our skin and acne more than others. For instance, one survey found that red wine appeared to trigger rosacea — an inflammatory skin condition that causes reddened skin and a rash — more than others.
Here’s a look at other types of alcohol and their potential effect on acne:
While there is no direct link between alcohol and acne, alcohol’s harmful effect on various bodily systems may indirectly contribute to acne or make it worse. If we’re already prone to acne, regularly consuming alcohol probably isn’t wise.
Cutting out or eliminating alcohol can do wonders for our skin in general, not to mention our overall health and well-being. Let Reframe show you how!
Ever find yourself stuck in a decision just because you've already invested in it? Learn the science behind why we do it and how to break free!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In Rationality, cognitive neuroscientist and author Steven Pinker writes: “One of the most commonly cited human irrationalities is the sunk-cost fallacy, in which people continue to invest in a losing venture because of what they have invested so far rather than in anticipation of what they will gain going forward.”
Ever found yourself sticking with a book that’s utterly boring, simply because you’ve read half of it? Or maybe you held onto a dress you never wore, thinking of the money you spent on it? Well, welcome to the world of the sunk cost fallacy! This common hiccup in our decision-making process is worth exploring further. Today, let’s dive into how sunk cost fallacy impacts our choices in life and in our alcohol cutback or quitting journey.
The concept of sunk costs originated in the realm of economic theory. Economists recognized that rational decision-making should not consider "sunk" investments — costs that are a done deal and cannot be recovered. In an ideal economic world, only future costs and benefits should impact choices.
However, as behavioral economics — a field that combines psychology with economics — began to emerge, researchers noticed that in daily life, people often didn't act rationally (at least in the economic sense). We have a knack for letting past “investments” — financial or otherwise — influence our current decisions.
The 1970s and 1980s were a prime era for understanding this behavior. Psychologists Daniel Kahneman and Amos Tversky documented numerous cognitive biases humans have, including the tendency to overvalue sunk costs. They found that emotions, societal pressures, and cognitive biases (such as the sunk cost fallacy) influence many of our decisions.
One of the most cited cases is the Concorde airplane developed by Britain and France. Despite growing evidence during development that it wouldn’t be economically viable, governments kept funding it to justify the initial investment. In fact, the "Concorde Fallacy" has since become another name for the sunk cost fallacy in some circles!
In the following decades, psychologists continued to explore the sunk cost fallacy in different contexts. In one 1985 experiment by Hal Arkes and Catherine Blumer, researchers asked participants to imagine they paid 100 dollars for a ski trip to Michigan. Next, they asked the subjects to imagine they came across a better trip to Wisconsin for half the price and bought the tickets for that one as well. When asked what they would do if the two trips overlapped, most said they would pick the Michigan trip simply because of the larger financial investment — in spite of the fact that doing so would result in a sub-par skiing experience (as per the conditions of the experiment).
Today, the concept of the sunk cost fallacy is widely recognized both inside and outside academia. It now refers to our overall tendency to follow through on an endeavor if we've invested time, money, or energy into it, even if it's no longer the best choice. The more we invest, the harder it becomes to walk away, even if logic tells us otherwise.
An interesting modern-day example came up on an episode of the You Are Not So Smart podcast back in 2011. The episode focused on the sunk cost fallacy and the ridiculous lengths we tend to go to in order to “protect” our investments by using the example of FarmVille — the virtual farming game that once ruled social media feeds and prompted many of us to tend to virtual crops and livestock. Beyond the pixelated vegetables and the cheerful background music, FarmVille offers a fantastic example of the sunk cost fallacy in action.
At its core, FarmVille was a resource management game. Players planted crops, raised animals, and built structures on their farm. As they made progress, the game introduced longer-term crops and tasks that demanded more time and attention. As players invested more time and, in some cases, actual money (through in-game purchases) into their farms, they established a commitment to their virtual land.
Granted, the game was fun — at least at the beginning. However, as time went on, players felt more and more committed to their virtual property, at the expense of real-life engagements. Some even put their jobs in jeopardy for the sake of virtual livestock and landscaping. Why? It all comes back to the sunk cost fallacy. Over time, even if the game became monotonous or time-consuming, players found it hard to walk away because they've invested so much time and resources into their “farm.” They didn’t want to feel like all their past efforts were "wasted" by abandoning the game.
As we can see, understanding the grip of sunk costs has profound implications — whether we’re talking about businesses taking a hard look at unproductive projects or people reassessing personal choices. As we move forward, being aware of this fallacy's historical roots and our susceptibility to it allows us to make better, more informed decisions.
Our brains play an important role in cognitive biases — and the sunk cost fallacy is no exception. As humans, we're naturally loss-averse. We feel the pain of loss more deeply than the joy of gains. So when we face the idea of "wasting" resources, our brain goes, “Oh no! Not on my watch!” Let’s take a closer look at the four areas of the brain involved in the sunk cost fallacy:
In this way, the brain’s wiring can predispose us to falling into the sunk cost fallacy. However, simply being aware of these natural tendencies is a huge step in avoiding the mental trap!
The sunk cost fallacy isn't a one-trick pony — it pops up in various aspects of our lives. Let’s journey through the 7 different contexts where this cognitive misstep can emerge.
Relationships are built over time, marked by shared memories, emotional investments, and sometimes challenges overcome together.
Example: Consider Jake, who's been in a tumultuous relationship for five years. Even though he's unhappy, he thinks about the time and emotional investment he's put into the relationship and decides to stick around, hoping things will improve, instead of considering if this relationship is beneficial for his future.
Business decisions often involve monetary and time investments. The initial excitement of a project can sometimes blind us to when it's time to redirect efforts.
Example: Sarah's company launched a product that hasn't been performing well for years. Instead of cutting her losses and focusing on other promising products, she continues to pump money into marketing and development, swayed by the initial investment her company made.
Education and career paths are significant commitments, often seen as defining aspects of our identity and life trajectory. It can be difficult to let go of the enormous investments of time and money when it comes to considering if we should change tracks.
Example: Liam spent two years in a graduate program before realizing he’s not passionate about the field. However, instead of switching paths, he completes the program because he believes the time and tuition spent would be "wasted" otherwise.
Leisure activities, from concerts to vacations, involve both financial costs and the anticipation of enjoyment that can trigger the sunk cost fallacy when we’re considering a change.
Example: Maria purchases a ticket for a music festival. On the day, it's pouring rain, and she’s not feeling well. Rather than staying home, she goes because she believes not attending would mean “wasting” the ticket cost.
We often explore hobbies hoping to find passion, relaxation, or a new skill. The initial investment can sometimes become a tether.
Example: Alex started learning the guitar. After purchasing an expensive one and spending months on lessons, he realizes he doesn’t enjoy playing. But the thought of the money spent keeps him reluctantly strumming, instead of exploring other hobbies he might genuinely love.
On a larger scale, societal projects, from infrastructure to policies, often involve vast resources and have lasting impacts on communities.
Example: A city has been constructing a new transportation system. Halfway through, new technology emerges that would be cheaper and more effective. Instead of adapting, the city continues with the outdated plan, swayed by the already spent funds and efforts.
Health decisions, from diet choices to fitness commitments, greatly influence our well-being. Yet, past investments can sometimes overshadow what's best for us.
Example: Jenna joins an upscale gym with a hefty membership fee. A few months in, she finds she prefers outdoor workouts. Despite this, she forces herself to the gym, influenced by the sunk cost of the membership, rather than pursuing workouts she truly enjoys.
Finally, let’s consider how the sunk cost fallacy can show up on our journey to cut back on or quit alcohol. Navigating our relationship with alcohol can be a winding road, with each bend and curve shaped by societal influences, personal experiences, and yes, cognitive biases like the sunk cost fallacy. Let's explore how this mental trap can influence our choices:
While the past plays a vital role in shaping us, our future decisions about alcohol should focus on what's beneficial moving forward. This might mean:
Tackling the sunk cost fallacy on our alcohol journey means taking a step back, evaluating our current relationship with alcohol, and making choices that align with our future well-being, rather than being anchored to past investments. It's a journey of self-awareness, growth, and empowerment.
Recognizing the widespread nature of the sunk cost fallacy across various life domains can help us be more vigilant. By being aware, we're better equipped to make decisions that prioritize our future well-being and success over past expenditures. Here are 7 ways we can go about it:
Decisions shape our life. And while the sunk cost fallacy can seem like a pesky speed bump, with awareness and actionable strategies, you can navigate your decision-making journey with poise and clarity. Remember: every choice is an opportunity to learn and grow. And here at Reframe, we're all about growth! So the next time you're unsure about holding onto that unread book or uneaten pizza slice because you already paid for it, think again. Your future self will thank you!
In Rationality, cognitive neuroscientist and author Steven Pinker writes: “One of the most commonly cited human irrationalities is the sunk-cost fallacy, in which people continue to invest in a losing venture because of what they have invested so far rather than in anticipation of what they will gain going forward.”
Ever found yourself sticking with a book that’s utterly boring, simply because you’ve read half of it? Or maybe you held onto a dress you never wore, thinking of the money you spent on it? Well, welcome to the world of the sunk cost fallacy! This common hiccup in our decision-making process is worth exploring further. Today, let’s dive into how sunk cost fallacy impacts our choices in life and in our alcohol cutback or quitting journey.
The concept of sunk costs originated in the realm of economic theory. Economists recognized that rational decision-making should not consider "sunk" investments — costs that are a done deal and cannot be recovered. In an ideal economic world, only future costs and benefits should impact choices.
However, as behavioral economics — a field that combines psychology with economics — began to emerge, researchers noticed that in daily life, people often didn't act rationally (at least in the economic sense). We have a knack for letting past “investments” — financial or otherwise — influence our current decisions.
The 1970s and 1980s were a prime era for understanding this behavior. Psychologists Daniel Kahneman and Amos Tversky documented numerous cognitive biases humans have, including the tendency to overvalue sunk costs. They found that emotions, societal pressures, and cognitive biases (such as the sunk cost fallacy) influence many of our decisions.
One of the most cited cases is the Concorde airplane developed by Britain and France. Despite growing evidence during development that it wouldn’t be economically viable, governments kept funding it to justify the initial investment. In fact, the "Concorde Fallacy" has since become another name for the sunk cost fallacy in some circles!
In the following decades, psychologists continued to explore the sunk cost fallacy in different contexts. In one 1985 experiment by Hal Arkes and Catherine Blumer, researchers asked participants to imagine they paid 100 dollars for a ski trip to Michigan. Next, they asked the subjects to imagine they came across a better trip to Wisconsin for half the price and bought the tickets for that one as well. When asked what they would do if the two trips overlapped, most said they would pick the Michigan trip simply because of the larger financial investment — in spite of the fact that doing so would result in a sub-par skiing experience (as per the conditions of the experiment).
Today, the concept of the sunk cost fallacy is widely recognized both inside and outside academia. It now refers to our overall tendency to follow through on an endeavor if we've invested time, money, or energy into it, even if it's no longer the best choice. The more we invest, the harder it becomes to walk away, even if logic tells us otherwise.
An interesting modern-day example came up on an episode of the You Are Not So Smart podcast back in 2011. The episode focused on the sunk cost fallacy and the ridiculous lengths we tend to go to in order to “protect” our investments by using the example of FarmVille — the virtual farming game that once ruled social media feeds and prompted many of us to tend to virtual crops and livestock. Beyond the pixelated vegetables and the cheerful background music, FarmVille offers a fantastic example of the sunk cost fallacy in action.
At its core, FarmVille was a resource management game. Players planted crops, raised animals, and built structures on their farm. As they made progress, the game introduced longer-term crops and tasks that demanded more time and attention. As players invested more time and, in some cases, actual money (through in-game purchases) into their farms, they established a commitment to their virtual land.
Granted, the game was fun — at least at the beginning. However, as time went on, players felt more and more committed to their virtual property, at the expense of real-life engagements. Some even put their jobs in jeopardy for the sake of virtual livestock and landscaping. Why? It all comes back to the sunk cost fallacy. Over time, even if the game became monotonous or time-consuming, players found it hard to walk away because they've invested so much time and resources into their “farm.” They didn’t want to feel like all their past efforts were "wasted" by abandoning the game.
As we can see, understanding the grip of sunk costs has profound implications — whether we’re talking about businesses taking a hard look at unproductive projects or people reassessing personal choices. As we move forward, being aware of this fallacy's historical roots and our susceptibility to it allows us to make better, more informed decisions.
Our brains play an important role in cognitive biases — and the sunk cost fallacy is no exception. As humans, we're naturally loss-averse. We feel the pain of loss more deeply than the joy of gains. So when we face the idea of "wasting" resources, our brain goes, “Oh no! Not on my watch!” Let’s take a closer look at the four areas of the brain involved in the sunk cost fallacy:
In this way, the brain’s wiring can predispose us to falling into the sunk cost fallacy. However, simply being aware of these natural tendencies is a huge step in avoiding the mental trap!
The sunk cost fallacy isn't a one-trick pony — it pops up in various aspects of our lives. Let’s journey through the 7 different contexts where this cognitive misstep can emerge.
Relationships are built over time, marked by shared memories, emotional investments, and sometimes challenges overcome together.
Example: Consider Jake, who's been in a tumultuous relationship for five years. Even though he's unhappy, he thinks about the time and emotional investment he's put into the relationship and decides to stick around, hoping things will improve, instead of considering if this relationship is beneficial for his future.
Business decisions often involve monetary and time investments. The initial excitement of a project can sometimes blind us to when it's time to redirect efforts.
Example: Sarah's company launched a product that hasn't been performing well for years. Instead of cutting her losses and focusing on other promising products, she continues to pump money into marketing and development, swayed by the initial investment her company made.
Education and career paths are significant commitments, often seen as defining aspects of our identity and life trajectory. It can be difficult to let go of the enormous investments of time and money when it comes to considering if we should change tracks.
Example: Liam spent two years in a graduate program before realizing he’s not passionate about the field. However, instead of switching paths, he completes the program because he believes the time and tuition spent would be "wasted" otherwise.
Leisure activities, from concerts to vacations, involve both financial costs and the anticipation of enjoyment that can trigger the sunk cost fallacy when we’re considering a change.
Example: Maria purchases a ticket for a music festival. On the day, it's pouring rain, and she’s not feeling well. Rather than staying home, she goes because she believes not attending would mean “wasting” the ticket cost.
We often explore hobbies hoping to find passion, relaxation, or a new skill. The initial investment can sometimes become a tether.
Example: Alex started learning the guitar. After purchasing an expensive one and spending months on lessons, he realizes he doesn’t enjoy playing. But the thought of the money spent keeps him reluctantly strumming, instead of exploring other hobbies he might genuinely love.
On a larger scale, societal projects, from infrastructure to policies, often involve vast resources and have lasting impacts on communities.
Example: A city has been constructing a new transportation system. Halfway through, new technology emerges that would be cheaper and more effective. Instead of adapting, the city continues with the outdated plan, swayed by the already spent funds and efforts.
Health decisions, from diet choices to fitness commitments, greatly influence our well-being. Yet, past investments can sometimes overshadow what's best for us.
Example: Jenna joins an upscale gym with a hefty membership fee. A few months in, she finds she prefers outdoor workouts. Despite this, she forces herself to the gym, influenced by the sunk cost of the membership, rather than pursuing workouts she truly enjoys.
Finally, let’s consider how the sunk cost fallacy can show up on our journey to cut back on or quit alcohol. Navigating our relationship with alcohol can be a winding road, with each bend and curve shaped by societal influences, personal experiences, and yes, cognitive biases like the sunk cost fallacy. Let's explore how this mental trap can influence our choices:
While the past plays a vital role in shaping us, our future decisions about alcohol should focus on what's beneficial moving forward. This might mean:
Tackling the sunk cost fallacy on our alcohol journey means taking a step back, evaluating our current relationship with alcohol, and making choices that align with our future well-being, rather than being anchored to past investments. It's a journey of self-awareness, growth, and empowerment.
Recognizing the widespread nature of the sunk cost fallacy across various life domains can help us be more vigilant. By being aware, we're better equipped to make decisions that prioritize our future well-being and success over past expenditures. Here are 7 ways we can go about it:
Decisions shape our life. And while the sunk cost fallacy can seem like a pesky speed bump, with awareness and actionable strategies, you can navigate your decision-making journey with poise and clarity. Remember: every choice is an opportunity to learn and grow. And here at Reframe, we're all about growth! So the next time you're unsure about holding onto that unread book or uneaten pizza slice because you already paid for it, think again. Your future self will thank you!
Wondering how Humira and alcohol mix? Get the science-backed scoop in our latest blog and make informed choices!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s Friday evening, and you're getting ready for a small get-together with friends. The table is stacked with snacks, the music is playing, and you’re debating what drink to enjoy for the evening. But what if you're on Humira? Is mixing alcohol with this medication wise? Let's take a closer look.
If you or someone you know are taking Humira — also known as adalimumab — chances are, it’s for an autoimmune condition. Our sophisticated defense mechanism, the immune system, protects us from harmful intruders such as viruses and bacteria. However, in autoimmune conditions, there’s a glitch: the immune system confuses its own cells for foreign invaders and goes into attack mode.
One primary response to this misguided attack is inflammation. Normally, inflammation is the body's way of signaling there’s a problem — an alarm that signals a need for intervention to oust an invading pathogen. It jumpstarts the process of healing wounds and fighting off infections.
However, in autoimmune diseases, the process goes haywire: instead of being a reaction to a genuine problem, inflammation becomes chronic, leading to various symptoms and potential damage.
What sparks this mix-up? The exact causes of autoimmune diseases remain a subject of ongoing research. Genetics, environmental factors, infections, and even some medications might play a role.
Unwarranted inflammation can impact various parts of the body. Depending on the location, different symptoms and conditions can arise, creating a vast spectrum of autoimmune conditions. However, they all boil down to the immune system getting its wire crossed in different ways. Here are the most common types:
Where does Humira come in? The story begins in the late 20th century, with the discovery of biologics. The medical community had long recognized the need for targeted treatments for inflammatory autoimmune conditions, and voila! In the 1990s, researchers found a unique solution.
Biologics are a group of medicines derived from living organisms, which sets them apart from traditional drugs that are typically synthesized from chemical compounds. Instead of being made from a mix of chemicals in a lab, biologics are produced using cutting-edge biotechnological methods, often involving genetically modified cells. The sources can be anything from humans, animals, or microorganisms.
Unlike conventional drugs that work more like sledgehammers, attacking a condition whole-hog, biologics are more like a scalpel — they are precise, designed to target the specific molecules in our body (usually proteins) that play a role in disease processes. By singling out these molecules, biologics can block or modify their action, treating the condition at its source. When it comes to autoimmune conditions, biologics help by either suppressing or enhancing specific parts of the immune response.
Biologics come in various forms, each with its own mechanism of action:
By the early 2000s, the scientists at Abbott Laboratories (now AbbVie) had a eureka! moment. They successfully developed adalimumab — the active substance in Humira. A milestone in the field, Humira became the world’s first fully human monoclonal antibody drug, targeting specific proteins in the immune system to reduce inflammation in the body.
Humira belongs to a group of biologics called TNF inhibitors, which target the TNF (Tumor Necrosis Factor) protein that our body produces as part of its inflammatory response. In some autoimmune conditions, the body produces too much TNF, causing inflammation and damage. Humira blocks the action of TNF.
In December 2002, the U.S. Food and Drug Administration (FDA) approved Humira for treating rheumatoid arthritis. Since then, the approval list has grown, and doctors currently prescribe Humira for conditions like Crohn's disease, psoriasis, and many others.
Today, Humira has built up an impressive track record, helping countless people manage their conditions and improving their quality of life.
That said, like any other medication, Humira comes with a set of warnings. Here are the possible side effects of the drug:
Serious side effects are rare, but they have been observed on occasion:
If you've ever skimmed through the pages of Humira's prescribing information, you know it doesn't specifically caution against alcohol. But this isn't a green flag to chug down your favorite drink. Medical professionals advise moderation and recommend discussing individual consumption levels with your healthcare provider.
While moderate alcohol consumption has not been shown to reduce the effectiveness of Humira directly, the real concern is how alcohol can amplify the medication’s potential side effects. This comes as no surprise: combining Humira with booze means blending two powerful ingredients. On their own, they each have distinct profiles; together, the blend might stir up unwanted reactions. Let's dive into which side effects of Humira might interact negatively with alcohol.
Both alcohol and Humira can strain the liver. Combining the two might escalate this risk, making it important to monitor liver function tests while on the medication.
The consequences of mixing alcohol and Humira aren’t universal. Your overall health, liver function, other medications you're on, and even your genetic makeup can all influence how your body reacts.
At the end of the day, the decision to drink while taking Humira should be a personal one, made in collaboration with your healthcare provider. After all, they understand your specific situation and can offer guidance tailored to you.
There's no universal verdict on the Humira-alcohol combo, but knowledge, caution, and attention to medical advice can go a long way. It’s all about making informed decisions and keeping your well-being at the center!
It’s Friday evening, and you're getting ready for a small get-together with friends. The table is stacked with snacks, the music is playing, and you’re debating what drink to enjoy for the evening. But what if you're on Humira? Is mixing alcohol with this medication wise? Let's take a closer look.
If you or someone you know are taking Humira — also known as adalimumab — chances are, it’s for an autoimmune condition. Our sophisticated defense mechanism, the immune system, protects us from harmful intruders such as viruses and bacteria. However, in autoimmune conditions, there’s a glitch: the immune system confuses its own cells for foreign invaders and goes into attack mode.
One primary response to this misguided attack is inflammation. Normally, inflammation is the body's way of signaling there’s a problem — an alarm that signals a need for intervention to oust an invading pathogen. It jumpstarts the process of healing wounds and fighting off infections.
However, in autoimmune diseases, the process goes haywire: instead of being a reaction to a genuine problem, inflammation becomes chronic, leading to various symptoms and potential damage.
What sparks this mix-up? The exact causes of autoimmune diseases remain a subject of ongoing research. Genetics, environmental factors, infections, and even some medications might play a role.
Unwarranted inflammation can impact various parts of the body. Depending on the location, different symptoms and conditions can arise, creating a vast spectrum of autoimmune conditions. However, they all boil down to the immune system getting its wire crossed in different ways. Here are the most common types:
Where does Humira come in? The story begins in the late 20th century, with the discovery of biologics. The medical community had long recognized the need for targeted treatments for inflammatory autoimmune conditions, and voila! In the 1990s, researchers found a unique solution.
Biologics are a group of medicines derived from living organisms, which sets them apart from traditional drugs that are typically synthesized from chemical compounds. Instead of being made from a mix of chemicals in a lab, biologics are produced using cutting-edge biotechnological methods, often involving genetically modified cells. The sources can be anything from humans, animals, or microorganisms.
Unlike conventional drugs that work more like sledgehammers, attacking a condition whole-hog, biologics are more like a scalpel — they are precise, designed to target the specific molecules in our body (usually proteins) that play a role in disease processes. By singling out these molecules, biologics can block or modify their action, treating the condition at its source. When it comes to autoimmune conditions, biologics help by either suppressing or enhancing specific parts of the immune response.
Biologics come in various forms, each with its own mechanism of action:
By the early 2000s, the scientists at Abbott Laboratories (now AbbVie) had a eureka! moment. They successfully developed adalimumab — the active substance in Humira. A milestone in the field, Humira became the world’s first fully human monoclonal antibody drug, targeting specific proteins in the immune system to reduce inflammation in the body.
Humira belongs to a group of biologics called TNF inhibitors, which target the TNF (Tumor Necrosis Factor) protein that our body produces as part of its inflammatory response. In some autoimmune conditions, the body produces too much TNF, causing inflammation and damage. Humira blocks the action of TNF.
In December 2002, the U.S. Food and Drug Administration (FDA) approved Humira for treating rheumatoid arthritis. Since then, the approval list has grown, and doctors currently prescribe Humira for conditions like Crohn's disease, psoriasis, and many others.
Today, Humira has built up an impressive track record, helping countless people manage their conditions and improving their quality of life.
That said, like any other medication, Humira comes with a set of warnings. Here are the possible side effects of the drug:
Serious side effects are rare, but they have been observed on occasion:
If you've ever skimmed through the pages of Humira's prescribing information, you know it doesn't specifically caution against alcohol. But this isn't a green flag to chug down your favorite drink. Medical professionals advise moderation and recommend discussing individual consumption levels with your healthcare provider.
While moderate alcohol consumption has not been shown to reduce the effectiveness of Humira directly, the real concern is how alcohol can amplify the medication’s potential side effects. This comes as no surprise: combining Humira with booze means blending two powerful ingredients. On their own, they each have distinct profiles; together, the blend might stir up unwanted reactions. Let's dive into which side effects of Humira might interact negatively with alcohol.
Both alcohol and Humira can strain the liver. Combining the two might escalate this risk, making it important to monitor liver function tests while on the medication.
The consequences of mixing alcohol and Humira aren’t universal. Your overall health, liver function, other medications you're on, and even your genetic makeup can all influence how your body reacts.
At the end of the day, the decision to drink while taking Humira should be a personal one, made in collaboration with your healthcare provider. After all, they understand your specific situation and can offer guidance tailored to you.
There's no universal verdict on the Humira-alcohol combo, but knowledge, caution, and attention to medical advice can go a long way. It’s all about making informed decisions and keeping your well-being at the center!
Is alcohol a carbohydrate? Many popular alcoholic drinks, like beer, contain a lot of carbohydrates, but alcohol itself has the opposite effect of carbohydrates: it causes our blood sugar to drop.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Low-carb diets have become increasingly popular, particularly among those looking to lose weight and improve their health. These diets typically involve cutting out high-carb foods (such as refined grains, fruits, starchy vegetables and legumes) and focusing instead on healthy fats and proteins.
Most people following low-carb diets also tend to cut back on drinking, believing that alcoholic beverages are full of carbs. But while it’s true that many popular alcoholic drinks contain carbohydrates, alcohol itself is not a carbohydrate. Let’s take a closer look.
Carbohydrates are a macronutrient found in many foods and beverages that our body turns into glucose (sugar) to give us the energy we need to function. The amount of carbs we consume affects our blood sugar. Consuming a lot of carbs can raise our blood sugar levels, while not consuming enough carbs can cause low blood sugar.
There are three main types of carbohydrates found in foods and drinks:
We typically think of alcohol beverages — such as beer — as being full of carbohydrates, and we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s what happens: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs as effectively, including regulating the amount of glucose in the blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar will drop even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to detoxify our body of the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar.
Even though alcohol itself isn’t a carbohydrate, there can be many carbs in alcohol. For instance, beer typically contains a lot of carbohydrates, since starch is one of its primary ingredients. Depending on various factors, a 12-oz serving of beer can contain anywhere between 3-12 grams of carbs.
Mixed drinks can also be high in carbs due to ingredients like sugar, juice, sweeteners, and syrups that are added for flavoring. For instance, a margarita has roughly 13 grams of carbs, and a pina colada has about 32 grams of carbs.
There are also carbs in all wines — even the driest ones. Fermentation always leaves some residual sugar in the form of carbs. The only alcoholic beverages that have no carbs are distilled spirits. For instance, there are no carbohydrates in vodka, rum, whiskey, gin, tequila, etc. Although they begin as fermented products, the distillation removes all carbs.
From a nutritional standpoint, alcohol is a significant source of calories, but these are considered “empty” calories: they contain few vitamins, minerals, and other essential nutrients our body needs to function properly.
Alcohol is actually the second most calorie-dense “nutrient” after fat — packing 7 calories per gram. Adding even a single serving of alcohol to our diet every day can add hundreds of extra calories while contributing very little of what our body actually needs: protein, fiber, or micronutrients.
Over time, excessive alcohol consumption can lead to weight gain, particularly if we’re not adjusting our diet to account for any extra calories we’re consuming with alcohol. In fact, research shows that heavy drinking can block fat burning and hinder weight loss.
Not only is alcohol devoid of proteins, minerals, and vitamins, but it can actually inhibit the absorption and usage of vital nutrients, such as vitamins B1, B12, folic acid, and zinc, all of which are essential for good health.
The list of how alcohol can negatively impact our health and well-being goes on and on. If you’re looking to change your relationship with alcohol and lead a healthier lifestyle, Reframe can help show you the way.
Low-carb diets have become increasingly popular, particularly among those looking to lose weight and improve their health. These diets typically involve cutting out high-carb foods (such as refined grains, fruits, starchy vegetables and legumes) and focusing instead on healthy fats and proteins.
Most people following low-carb diets also tend to cut back on drinking, believing that alcoholic beverages are full of carbs. But while it’s true that many popular alcoholic drinks contain carbohydrates, alcohol itself is not a carbohydrate. Let’s take a closer look.
Carbohydrates are a macronutrient found in many foods and beverages that our body turns into glucose (sugar) to give us the energy we need to function. The amount of carbs we consume affects our blood sugar. Consuming a lot of carbs can raise our blood sugar levels, while not consuming enough carbs can cause low blood sugar.
There are three main types of carbohydrates found in foods and drinks:
We typically think of alcohol beverages — such as beer — as being full of carbohydrates, and we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s what happens: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs as effectively, including regulating the amount of glucose in the blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar will drop even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to detoxify our body of the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar.
Even though alcohol itself isn’t a carbohydrate, there can be many carbs in alcohol. For instance, beer typically contains a lot of carbohydrates, since starch is one of its primary ingredients. Depending on various factors, a 12-oz serving of beer can contain anywhere between 3-12 grams of carbs.
Mixed drinks can also be high in carbs due to ingredients like sugar, juice, sweeteners, and syrups that are added for flavoring. For instance, a margarita has roughly 13 grams of carbs, and a pina colada has about 32 grams of carbs.
There are also carbs in all wines — even the driest ones. Fermentation always leaves some residual sugar in the form of carbs. The only alcoholic beverages that have no carbs are distilled spirits. For instance, there are no carbohydrates in vodka, rum, whiskey, gin, tequila, etc. Although they begin as fermented products, the distillation removes all carbs.
From a nutritional standpoint, alcohol is a significant source of calories, but these are considered “empty” calories: they contain few vitamins, minerals, and other essential nutrients our body needs to function properly.
Alcohol is actually the second most calorie-dense “nutrient” after fat — packing 7 calories per gram. Adding even a single serving of alcohol to our diet every day can add hundreds of extra calories while contributing very little of what our body actually needs: protein, fiber, or micronutrients.
Over time, excessive alcohol consumption can lead to weight gain, particularly if we’re not adjusting our diet to account for any extra calories we’re consuming with alcohol. In fact, research shows that heavy drinking can block fat burning and hinder weight loss.
Not only is alcohol devoid of proteins, minerals, and vitamins, but it can actually inhibit the absorption and usage of vital nutrients, such as vitamins B1, B12, folic acid, and zinc, all of which are essential for good health.
The list of how alcohol can negatively impact our health and well-being goes on and on. If you’re looking to change your relationship with alcohol and lead a healthier lifestyle, Reframe can help show you the way.
Discover how heavy, long-term alcohol use can cause brain damage and put us at risk for developing alcohol-related brain damage – a disorder that causes cognitive and physical impairments.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Every night after work, you plop down on the couch and enjoy a glass of wine. You find that it helps you unwind after a busy day. You think you’re doing your brain a favor by giving it a break. But wait: is this actually what’s going on? Or could it be that you’re actually causing it more harm by drinking alcohol?
In this post, we’ll explore how chronic alcohol use impacts our brain and puts us at risk for developing alcohol-related brain damage. We’ll also share some tips for protecting our brain health. Let’s dive in!
Before we look at how alcohol affects our brain health, let’s first get clear on what brain damage is. Brain damage is a broad term used to describe any harm to the brain, whether it's permanent or temporary. For instance, we might suffer a blow to the head that leads to a concussion, as happens with many professional football players. Or brain damage can come in the form of a tumor that results in a neurological illness, such as a stroke.
These are usually the types of things we think about when we hear “brain damage.” But brain damage can also refer to changes in the way we think or behave resulting from substances we put into our body. These changes are perhaps a bit more subtle and develop over time, but they are no less serious than those caused by a traumatic accident or illness.
When it comes to the effect of alcohol on our brain, we typically think about the more immediate effects such as the slower reaction time, slurred speech, coordination problems, and lowered inhibitions. While it’s easy to wave these off as minor, temporary side effects, there’s a lot more going on in our brain than we might realize, especially if we’re drinking heavily over a long period of time.
In fact, there’s something called alcohol-related brain damage (ARBD), a brain disorder that is caused by regularly drinking too much alcohol over many years. Some people with ARBD experience a decline in their thinking and memory, known as mild cognitive impairment (MCI). They also might experience physical symptoms, such as liver damage, numbness in arms and legs, or muscle weakness.
The most severe form of ARDB, however, is Wernicke-Korsakoff’s Syndrome (WKS), which causes more serious problems with memory and thinking, similar to dementia or Alzheimer’s disease. People with this type of ARBD can also struggle with day-to-day tasks due to lack of muscle coordination and balance. Otherwise referred to as “wet brain,” this condition is caused by a lack of vitamin B1 (thiamine) in the body as a result of long-term heavy drinking. Unless it is treated promptly, the disease will become irreversible.
So how exactly does alcohol cause brain damage? It all comes down to our central nervous system, which includes our brain, spinal cord, and the network of neurons that carry information to other parts of our body.
Our central nervous system is incredibly sensitive to the effects of alcohol. It is also responsible for causing the immediate side effects we associate with drinking, such as poor coordination and impaired judgment. But over time, drinking too much alcohol can cause brain cells to die and our brain tissue to shrink. As a result, our brain struggles to initiate different tasks, such as moving our muscles or recalling important information.
Alcohol can also cause brain damage in more indirect ways. For instance, heavy, long-term consumption of alcohol can damage blood vessels in the brain, leading to high blood pressure and irregular heart beats, both of which are risk factors for stroke. A stroke happens when our brain doesn’t get enough blood, starving our brain cells of the oxygen and nutrients they need to survive. This can cause severe and irreversible brain damage.
Similarly, alcohol-related damage to other parts of our body can affect our brain over time. For instance, alcohol hepatitis is inflammation of the liver caused by years of drinking. Because the liver is responsible for filtering toxins, a dysfunctional liver sends “bad” blood to the brain. The result is hepatic encephalopathy, or a buildup of toxins in the brain, which leads to a decline in brain function.
The symptoms of ARBD vary and range from mild to severe depending on how badly alcohol has damaged the brain. They typically include problems with cognitive functioning (like thinking and understanding) and memory, alongside physical symptoms. Most people with ARBD will experience some, rather than all of the symptoms listed below.
Research suggests that approximately 50 percent of people with alcohol use disorder (AUD) in the U.S. have some form of brain damage or neuropsychological problems.
Generally, people will develop alcohol-related brain damage after 10 to 20 years of heavy drinking, although some have developed brain damage in less time. Heavy drinking is usually defined as consuming 15 drinks or more per week for men, and 8 drinks or more per week for women.
People who are diagnosed with ARBD are usually between 45 and 60 years old. While the condition tends to affect men more than women, women may develop alcohol-related brain damage in a shorter time span and at a younger age. This is likely because women are more susceptible to alcohol’s damaging effects than men.
Overall, the extent of alcohol’s effect on our brain depends on numerous factors, including the quantity and frequency of alcohol consumed, how long we’ve been drinking, our overall health, gender, and genetics — or if we have a family history of alcohol misuse.
So just how much alcohol causes brain damage? Well, it’s tough to say because there’s really no set amount of alcohol that guarantees we’ll develop brain damage. In general, the more alcohol we consume, and the more regularly we consume it, the greater the risk of damaging our brain.
Also, people with alcohol use disorder (AUD) are likely at a greater risk. This is because heavy drinking over the years can increase our tolerance, which typically leads to higher consumption levels. This is why it’s generally recommended to consume no more than one drink daily for women and two drinks daily for men.
It’s worth noting that even one night of binge drinking can cause brain damage. While it might not cause some conditions, like Wernicke-Korsakoff’s Syndrome or a stroke, a single night of heavy drinking can lead to impairment that causes a traumatic brain injury. For instance, since alcohol can cause us to lose balance and coordination — as well as impair our judgment — it puts us at a greater risk of falls and accidents that could lead to physical and cognitive injuries.
As for whether brain damage from alcohol use is permanent, it largely depends on the severity and type of damage. For instance, conditions like Wernicke-Korsakoff syndrome can be reversed if treated early. Because it is caused by thiamine-1 deficiency from alcohol use, thiamine and vitamin supplements can help improve brain function.
Strokes, however, are generally permanent, although a degree of recovery can be achieved. Most alcohol-related brain damage requires ongoing therapy and medical treatments to promote even a partial recovery. Unfortunately, when people typically receive diagnosis, much of the damage is already permanent. However, for all forms of alcohol-related brain damage, quitting drinking is the most important step.
One of the best things to do for our brain health is to limit our alcohol consumption or eliminate alcohol from our life entirely. Drinking alcohol can not only cause brain damage but lead to numerous physical and mental health issues, ranging from depression to heart disease.
With that in mind, here are a few more tips for protecting our brain health:
Alcohol is a toxic substance. Consuming it excessively over a long period of time can cause significant damage not only to our body but to our brain. Research shows that heavy drinking over the years can permanently damage our nervous system and shrink brain volume, ultimately leading to cognitive and physical decline. Alcohol’s effects on other parts of our body, particularly our liver, can contribute to brain-related damage as well. The best way to protect ourselves from alcohol-related brain damage is to limit our consumption of alcohol or eliminate it from our life entirely.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical and cognitive health in the process.
Every night after work, you plop down on the couch and enjoy a glass of wine. You find that it helps you unwind after a busy day. You think you’re doing your brain a favor by giving it a break. But wait: is this actually what’s going on? Or could it be that you’re actually causing it more harm by drinking alcohol?
In this post, we’ll explore how chronic alcohol use impacts our brain and puts us at risk for developing alcohol-related brain damage. We’ll also share some tips for protecting our brain health. Let’s dive in!
Before we look at how alcohol affects our brain health, let’s first get clear on what brain damage is. Brain damage is a broad term used to describe any harm to the brain, whether it's permanent or temporary. For instance, we might suffer a blow to the head that leads to a concussion, as happens with many professional football players. Or brain damage can come in the form of a tumor that results in a neurological illness, such as a stroke.
These are usually the types of things we think about when we hear “brain damage.” But brain damage can also refer to changes in the way we think or behave resulting from substances we put into our body. These changes are perhaps a bit more subtle and develop over time, but they are no less serious than those caused by a traumatic accident or illness.
When it comes to the effect of alcohol on our brain, we typically think about the more immediate effects such as the slower reaction time, slurred speech, coordination problems, and lowered inhibitions. While it’s easy to wave these off as minor, temporary side effects, there’s a lot more going on in our brain than we might realize, especially if we’re drinking heavily over a long period of time.
In fact, there’s something called alcohol-related brain damage (ARBD), a brain disorder that is caused by regularly drinking too much alcohol over many years. Some people with ARBD experience a decline in their thinking and memory, known as mild cognitive impairment (MCI). They also might experience physical symptoms, such as liver damage, numbness in arms and legs, or muscle weakness.
The most severe form of ARDB, however, is Wernicke-Korsakoff’s Syndrome (WKS), which causes more serious problems with memory and thinking, similar to dementia or Alzheimer’s disease. People with this type of ARBD can also struggle with day-to-day tasks due to lack of muscle coordination and balance. Otherwise referred to as “wet brain,” this condition is caused by a lack of vitamin B1 (thiamine) in the body as a result of long-term heavy drinking. Unless it is treated promptly, the disease will become irreversible.
So how exactly does alcohol cause brain damage? It all comes down to our central nervous system, which includes our brain, spinal cord, and the network of neurons that carry information to other parts of our body.
Our central nervous system is incredibly sensitive to the effects of alcohol. It is also responsible for causing the immediate side effects we associate with drinking, such as poor coordination and impaired judgment. But over time, drinking too much alcohol can cause brain cells to die and our brain tissue to shrink. As a result, our brain struggles to initiate different tasks, such as moving our muscles or recalling important information.
Alcohol can also cause brain damage in more indirect ways. For instance, heavy, long-term consumption of alcohol can damage blood vessels in the brain, leading to high blood pressure and irregular heart beats, both of which are risk factors for stroke. A stroke happens when our brain doesn’t get enough blood, starving our brain cells of the oxygen and nutrients they need to survive. This can cause severe and irreversible brain damage.
Similarly, alcohol-related damage to other parts of our body can affect our brain over time. For instance, alcohol hepatitis is inflammation of the liver caused by years of drinking. Because the liver is responsible for filtering toxins, a dysfunctional liver sends “bad” blood to the brain. The result is hepatic encephalopathy, or a buildup of toxins in the brain, which leads to a decline in brain function.
The symptoms of ARBD vary and range from mild to severe depending on how badly alcohol has damaged the brain. They typically include problems with cognitive functioning (like thinking and understanding) and memory, alongside physical symptoms. Most people with ARBD will experience some, rather than all of the symptoms listed below.
Research suggests that approximately 50 percent of people with alcohol use disorder (AUD) in the U.S. have some form of brain damage or neuropsychological problems.
Generally, people will develop alcohol-related brain damage after 10 to 20 years of heavy drinking, although some have developed brain damage in less time. Heavy drinking is usually defined as consuming 15 drinks or more per week for men, and 8 drinks or more per week for women.
People who are diagnosed with ARBD are usually between 45 and 60 years old. While the condition tends to affect men more than women, women may develop alcohol-related brain damage in a shorter time span and at a younger age. This is likely because women are more susceptible to alcohol’s damaging effects than men.
Overall, the extent of alcohol’s effect on our brain depends on numerous factors, including the quantity and frequency of alcohol consumed, how long we’ve been drinking, our overall health, gender, and genetics — or if we have a family history of alcohol misuse.
So just how much alcohol causes brain damage? Well, it’s tough to say because there’s really no set amount of alcohol that guarantees we’ll develop brain damage. In general, the more alcohol we consume, and the more regularly we consume it, the greater the risk of damaging our brain.
Also, people with alcohol use disorder (AUD) are likely at a greater risk. This is because heavy drinking over the years can increase our tolerance, which typically leads to higher consumption levels. This is why it’s generally recommended to consume no more than one drink daily for women and two drinks daily for men.
It’s worth noting that even one night of binge drinking can cause brain damage. While it might not cause some conditions, like Wernicke-Korsakoff’s Syndrome or a stroke, a single night of heavy drinking can lead to impairment that causes a traumatic brain injury. For instance, since alcohol can cause us to lose balance and coordination — as well as impair our judgment — it puts us at a greater risk of falls and accidents that could lead to physical and cognitive injuries.
As for whether brain damage from alcohol use is permanent, it largely depends on the severity and type of damage. For instance, conditions like Wernicke-Korsakoff syndrome can be reversed if treated early. Because it is caused by thiamine-1 deficiency from alcohol use, thiamine and vitamin supplements can help improve brain function.
Strokes, however, are generally permanent, although a degree of recovery can be achieved. Most alcohol-related brain damage requires ongoing therapy and medical treatments to promote even a partial recovery. Unfortunately, when people typically receive diagnosis, much of the damage is already permanent. However, for all forms of alcohol-related brain damage, quitting drinking is the most important step.
One of the best things to do for our brain health is to limit our alcohol consumption or eliminate alcohol from our life entirely. Drinking alcohol can not only cause brain damage but lead to numerous physical and mental health issues, ranging from depression to heart disease.
With that in mind, here are a few more tips for protecting our brain health:
Alcohol is a toxic substance. Consuming it excessively over a long period of time can cause significant damage not only to our body but to our brain. Research shows that heavy drinking over the years can permanently damage our nervous system and shrink brain volume, ultimately leading to cognitive and physical decline. Alcohol’s effects on other parts of our body, particularly our liver, can contribute to brain-related damage as well. The best way to protect ourselves from alcohol-related brain damage is to limit our consumption of alcohol or eliminate it from our life entirely.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical and cognitive health in the process.
Struggling to get a good night’s sleep? Explore some of the best sleep hygiene habits and practices for promoting restful sleep.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Every night, it’s the same thing: you get into bed, turn off the light, and close your eyes. But instead of being lulled into a sound, restful sleep, you find yourself staring at the ceiling, tossing and turning, and ruminating over all the tasks on your to-do list. You wake up exhausted and spend your day chugging coffee, only to experience another terrible night of not-sleeping the following night.
In this post, we’ll shed light on the importance of sleep and good sleep hygiene. We’ll also offer tips and tricks for getting a good night’s sleep. Let’s get started!
Ever noticed how things just seem easier when you’ve slept well? Little daily stressors don’t seem to affect you as much, and you tend to feel more alert, energized, and productive.
On the flip side, a bad night’s sleep can ruin our day; that’s why we talk about “waking up on the wrong side of the bed.” Lack of sleep can cause us to be agitated, irritated, and annoyed — even at little things. It can also make it difficult to focus and concentrate.
There’s a reason sleep affects us so much — it plays a crucial role in nearly every aspect of our health. Let’s take a look at six main reasons why regular quality sleep is so beneficial:
The importance of sleep to our physical, mental, and emotional health is clear. But how can we get some better zzz’s?
Enter “sleep hygiene” — the healthy habits and practices that help promote quality sleep. Just as we practice good personal hygiene by brushing our teeth, washing our hands, and showering, good sleep hygiene is about taking certain steps and building healthy habits to help facilitate a good night’s rest.
Paying attention to sleep hygiene is one of the most important ways that we can set ourselves up for better sleep. Poor sleep hygiene can get in the way of a good night’s rest. And it’s not just about what we do before we go to bed that counts. The habits and practice we engage in during the day can also make a difference.
When we think about our body’s circadian rhythm, this actually makes sense. Our body’s internal clock regulates the timing of periods of sleepiness and wakefulness throughout the day. Light exposure, meal times, physical activity, and other factors can influence our circadian rhythm.
Additionally, the neurotransmitter adenosine builds up in our brains during wakefulness and decreases during sleep. High levels of adenosine promote sleepiness, so ensuring sufficient wakefulness during the day can help us fall asleep at night.
Let’s get practical: what specific sleep hygiene habits and practices can we do to get better sleep? Below are 10 science-backed tips:
Try to avoid large meals, caffeine, and alcohol close to bedtime. All of these can disrupt our sleep. In fact, the effects of caffeine can last 3 to 7 hours after we consume it. This means that our afternoon cup of coffee may keep us awake and alert longer than we’d like.
Similarly, while it can be tempting to indulge in an evening snack, eating signals to the local “clocks” in our liver, heart, muscles, and kidneys that it’s time to work. In other words, food tells our body that it’s time to get moving, not rest. Plus, eating at night results in poorer control of blood glucose, which can lead to metabolic disease.
While alcohol can make it easier to fall asleep, it actually decreases our overall quality of sleep. As our body continues to metabolize the alcohol throughout the night, it can cause wakefulness and sleep disruptions. Research has shown that alcohol suppresses rapid eye movement (REM) sleep, one of the most important sleep stages for physical and mental restoration. Because of this, it’s best to limit our alcohol consumption and avoid it late into the evening.
Taking long naps, particularly late in the day, can interfere with our sleep schedule and lead us to go to bed later. In general, napping during the day can make it harder to fall asleep that evening and may make us more prone to waking up during the night. Those of us who do nap should try not to do so after 2pm and be sure to keep it to 30 minutes or less.
Regular exercise can make it easier to sleep at night (in addition to offering many physical and mental health benefits!). In fact, as little as 30 minutes of aerobic exercise per day can improve our sleep quality and overall health. Exercising outdoors is even better! Exposure to natural light helps regulate our sleep cycle. Just make sure to avoid vigorous exercise within an hour or two of bedtime. Exercise increases our energy levels and body temperature, which can make it harder to relax and fall asleep.
Stress and sleep are closely linked. It’s a cycle: stress adversely affects sleep quality and duration, but insufficient sleep can also increase stress levels. Try incorporating relaxation techniques into your daily and nightly routine, such as meditation, yoga nidra, mindfulness, or deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing. For more ideas, check out the 10 best meditations for stress relief. You can also explore these 7 science-backed supplements for stress relief.
A comfortable bed is tempting! We might want to use it for reading, working, talking on the phone, or watching TV. But it’s important for our brain to associate our bed with sleep (sex is the only other bed-related activity). If you usually read before going to sleep, try reading on the couch before moving to your bed.
It’s important to go to bed at the same time on most nights and get up at the same time most mornings, even on weekends and holidays. As tempting as it is to sleep in on the weekends, we should still get up at the same time we do during the week. Even a couple of late nights and late wake ups on the weekend can reorder our biological clock and leave us feeling tired and not rested when we get back into our routine. Be sure to set a time for “lights off” — and stick to it! Keep in mind that experts recommend getting at least 7-9 hours of quality sleep per night.
Create a bedtime routine that you follow every evening. This signals to our brain that it’s time for sleep. For instance, maybe take a shower or bath, put on pajamas, brush your teeth and start reading. Or try developing the habit of doing 15-20 minutes of meditation, yoga, gentle stretching, or deep breathing before bedtime. The goal is to find activities that help us relax, then condition ourselves to know that our routine means that it’s time to sleep. We can also try incorporating progressive muscle relaxation, a technique in which we focus on one part of our body at a time, tensing and relaxing muscles until our whole body is relaxed.
Exposure to blue light suppresses the body’s release of melatonin (a hormone that makes us feel drowsy), making it difficult for us to fall and stay asleep. Try to establish an electronic curfew — a time in the evening when all TVs, phones, and computers are turned off. This should be at least 30 minutes before bedtime, ideally an hour before. If you enjoy reading before bed, opt for printed copies of books, newspapers, or magazines rather than an electronic device.
Make sure your sleeping environment is optimal. Cool, dark rooms are typically more conducive to restorative sleep. Experts recommend setting your thermostat to 60-68 degrees F (65 degrees is usually ideal). If it’s too noisy or too quiet, create white noise in the form of a fan, humidifier, or noise machine. We can also use black out curtains or an eye mask to prevent light from interrupting our sleep. Another tip is to use light smells, such as lavender, which may induce a calmer state of mind and help facilitate sleep.
Sleep is vitally important for our physical, mental, and emotional health. Without it, we wouldn’t survive! Practicing good sleep hygiene can help facilitate restful, quality sleep. Poor sleep hygiene, however, can prevent us from getting a restful night’s sleep. What we do during the day is just as important as what we do at night.
Some of the best sleep hygiene habits we can adopt include not eating late at night, limiting our alcohol consumption, avoiding late afternoon or long naps, exercising regularly, managing stress, using our bed only for sleep and sex, developing a consistent, evening bedtime routine, unplugging from technology, and creating an optimal sleep environment in our bedroom. When we do these things, our mind and body will thank us!
If you want to cut back on your alcohol consumption and start getting better sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and experience more restful nights.
Every night, it’s the same thing: you get into bed, turn off the light, and close your eyes. But instead of being lulled into a sound, restful sleep, you find yourself staring at the ceiling, tossing and turning, and ruminating over all the tasks on your to-do list. You wake up exhausted and spend your day chugging coffee, only to experience another terrible night of not-sleeping the following night.
In this post, we’ll shed light on the importance of sleep and good sleep hygiene. We’ll also offer tips and tricks for getting a good night’s sleep. Let’s get started!
Ever noticed how things just seem easier when you’ve slept well? Little daily stressors don’t seem to affect you as much, and you tend to feel more alert, energized, and productive.
On the flip side, a bad night’s sleep can ruin our day; that’s why we talk about “waking up on the wrong side of the bed.” Lack of sleep can cause us to be agitated, irritated, and annoyed — even at little things. It can also make it difficult to focus and concentrate.
There’s a reason sleep affects us so much — it plays a crucial role in nearly every aspect of our health. Let’s take a look at six main reasons why regular quality sleep is so beneficial:
The importance of sleep to our physical, mental, and emotional health is clear. But how can we get some better zzz’s?
Enter “sleep hygiene” — the healthy habits and practices that help promote quality sleep. Just as we practice good personal hygiene by brushing our teeth, washing our hands, and showering, good sleep hygiene is about taking certain steps and building healthy habits to help facilitate a good night’s rest.
Paying attention to sleep hygiene is one of the most important ways that we can set ourselves up for better sleep. Poor sleep hygiene can get in the way of a good night’s rest. And it’s not just about what we do before we go to bed that counts. The habits and practice we engage in during the day can also make a difference.
When we think about our body’s circadian rhythm, this actually makes sense. Our body’s internal clock regulates the timing of periods of sleepiness and wakefulness throughout the day. Light exposure, meal times, physical activity, and other factors can influence our circadian rhythm.
Additionally, the neurotransmitter adenosine builds up in our brains during wakefulness and decreases during sleep. High levels of adenosine promote sleepiness, so ensuring sufficient wakefulness during the day can help us fall asleep at night.
Let’s get practical: what specific sleep hygiene habits and practices can we do to get better sleep? Below are 10 science-backed tips:
Try to avoid large meals, caffeine, and alcohol close to bedtime. All of these can disrupt our sleep. In fact, the effects of caffeine can last 3 to 7 hours after we consume it. This means that our afternoon cup of coffee may keep us awake and alert longer than we’d like.
Similarly, while it can be tempting to indulge in an evening snack, eating signals to the local “clocks” in our liver, heart, muscles, and kidneys that it’s time to work. In other words, food tells our body that it’s time to get moving, not rest. Plus, eating at night results in poorer control of blood glucose, which can lead to metabolic disease.
While alcohol can make it easier to fall asleep, it actually decreases our overall quality of sleep. As our body continues to metabolize the alcohol throughout the night, it can cause wakefulness and sleep disruptions. Research has shown that alcohol suppresses rapid eye movement (REM) sleep, one of the most important sleep stages for physical and mental restoration. Because of this, it’s best to limit our alcohol consumption and avoid it late into the evening.
Taking long naps, particularly late in the day, can interfere with our sleep schedule and lead us to go to bed later. In general, napping during the day can make it harder to fall asleep that evening and may make us more prone to waking up during the night. Those of us who do nap should try not to do so after 2pm and be sure to keep it to 30 minutes or less.
Regular exercise can make it easier to sleep at night (in addition to offering many physical and mental health benefits!). In fact, as little as 30 minutes of aerobic exercise per day can improve our sleep quality and overall health. Exercising outdoors is even better! Exposure to natural light helps regulate our sleep cycle. Just make sure to avoid vigorous exercise within an hour or two of bedtime. Exercise increases our energy levels and body temperature, which can make it harder to relax and fall asleep.
Stress and sleep are closely linked. It’s a cycle: stress adversely affects sleep quality and duration, but insufficient sleep can also increase stress levels. Try incorporating relaxation techniques into your daily and nightly routine, such as meditation, yoga nidra, mindfulness, or deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing. For more ideas, check out the 10 best meditations for stress relief. You can also explore these 7 science-backed supplements for stress relief.
A comfortable bed is tempting! We might want to use it for reading, working, talking on the phone, or watching TV. But it’s important for our brain to associate our bed with sleep (sex is the only other bed-related activity). If you usually read before going to sleep, try reading on the couch before moving to your bed.
It’s important to go to bed at the same time on most nights and get up at the same time most mornings, even on weekends and holidays. As tempting as it is to sleep in on the weekends, we should still get up at the same time we do during the week. Even a couple of late nights and late wake ups on the weekend can reorder our biological clock and leave us feeling tired and not rested when we get back into our routine. Be sure to set a time for “lights off” — and stick to it! Keep in mind that experts recommend getting at least 7-9 hours of quality sleep per night.
Create a bedtime routine that you follow every evening. This signals to our brain that it’s time for sleep. For instance, maybe take a shower or bath, put on pajamas, brush your teeth and start reading. Or try developing the habit of doing 15-20 minutes of meditation, yoga, gentle stretching, or deep breathing before bedtime. The goal is to find activities that help us relax, then condition ourselves to know that our routine means that it’s time to sleep. We can also try incorporating progressive muscle relaxation, a technique in which we focus on one part of our body at a time, tensing and relaxing muscles until our whole body is relaxed.
Exposure to blue light suppresses the body’s release of melatonin (a hormone that makes us feel drowsy), making it difficult for us to fall and stay asleep. Try to establish an electronic curfew — a time in the evening when all TVs, phones, and computers are turned off. This should be at least 30 minutes before bedtime, ideally an hour before. If you enjoy reading before bed, opt for printed copies of books, newspapers, or magazines rather than an electronic device.
Make sure your sleeping environment is optimal. Cool, dark rooms are typically more conducive to restorative sleep. Experts recommend setting your thermostat to 60-68 degrees F (65 degrees is usually ideal). If it’s too noisy or too quiet, create white noise in the form of a fan, humidifier, or noise machine. We can also use black out curtains or an eye mask to prevent light from interrupting our sleep. Another tip is to use light smells, such as lavender, which may induce a calmer state of mind and help facilitate sleep.
Sleep is vitally important for our physical, mental, and emotional health. Without it, we wouldn’t survive! Practicing good sleep hygiene can help facilitate restful, quality sleep. Poor sleep hygiene, however, can prevent us from getting a restful night’s sleep. What we do during the day is just as important as what we do at night.
Some of the best sleep hygiene habits we can adopt include not eating late at night, limiting our alcohol consumption, avoiding late afternoon or long naps, exercising regularly, managing stress, using our bed only for sleep and sex, developing a consistent, evening bedtime routine, unplugging from technology, and creating an optimal sleep environment in our bedroom. When we do these things, our mind and body will thank us!
If you want to cut back on your alcohol consumption and start getting better sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and experience more restful nights.
Gain insight into how alcohol can interfere with bone growth, reduce bone density, and increase our risk of developing osteoporosis.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Remember as a kid being told to “drink your milk!”? It may have been annoying at the time, but it was actually great advice. This is because milk contains a lot of calcium — the most important mineral for strong, healthy bones. While we might not give much thought to our bones after entering adulthood, we really should — particularly if we’re regularly consuming alcohol.
What does alcohol do to your bones? Does alcohol affect bone density? And can you drink alcohol if you have osteoporosis? In this post, we’ll explore the connection between alcohol, bone density, and bone health in general. We’ll also see how heavy drinking can put us at risk of developing osteoporosis. We’ll also look at other osteoporosis risk factors and share tips on how to maintain healthy bones. Let’s dive in!
Healthy bones are vital for keeping us healthy and functioning properly. In addition to supporting our body and allowing us to move, they also help protect our internal organs and store many essential nutrients.
But, as with many other bodily parts, our bones can be affected by certain lifestyle choices, such as the amount of physical exercise we get and the foods or drinks we consume. This is why we’re told to drink our milk as kids!
Given the negative impact alcohol can have on so many bodily systems, it’s perhaps unsurprising to learn that alcohol can also be harmful to bone health. What does alcohol do to your bones, exactly? Multiple studies have shown that chronic, heavy drinking can increase the risk of osteoporosis — a bone disease that weakens our bones, making them thinner and less dense than they should be. It’s estimated that roughly half of those struggling with alcohol misuse also have decreasing bone mass.
So, how does alcohol affect the bones in our body? Does alcohol deplete vitamin D? And can you drink alcohol if you have osteoporosis? Let’s take a closer look at the effects of alcohol on bones and joints.
One way that alcohol directly affects our bone health is by interfering with vitamin and mineral absorption. Our bones are a major storage center for calcium and other important minerals, like vitamin D and magnesium. Calcium is absorbed from our food and drinks via the small intestine, and our kidneys are responsible for getting rid of excess calcium in the body.
Studies show that alcohol consumption disrupts how our body absorbs calcium and vitamin D. This can cause nutrient deficiencies that impact our body’s ability to build strong bones and maintain a strong bone density, putting us at a higher risk for fractures after falls.
Other effects of alcohol on bones and joints are more direct. For example, alcohol has a direct effect on our bone cell turnover rate. Our bones are constantly breaking down and rebuilding in small areas through a process called “remodeling.” Bone cells, called osteoclasts, break down parts of our bones to release more calcium into our bloodstream — a process called resorption. Osteoblasts, cells that stimulate bone formation, fill these holes with new, stronger bone.
Research indicates that heavy alcohol consumption increases bone resorption and reduces our body’s ability to promote new bone formation and repair. Over time, this results in impaired bone cell turnover and weaker bones.
One indirect way that alcohol affects our bone health is by interfering with the function of the parathyroid hormone (PTH), which regulates calcium levels. Here’s how it works: when we have decreased amounts of calcium in our bloodstream, our body produces PTH. This triggers the activity of osteoclasts, which dissolve small areas of bone and release more calcium into our blood.
Having more PTH tells our kidneys to hold onto calcium and stop eliminating it from our body. PTH also activates vitamin D, which boosts calcium absorption in our intestine. When calcium levels go up, further PTH production stops.
Drinking alcohol interferes with this process because it causes additional PTH to be released. Over time, this can result in too much calcium being drawn directly from our bones. As we’ve learned, when there’s not enough calcium present, our bone density diminishes.
Furthermore, research shows that men who drink heavily produce less testosterone, which is an important hormone for producing osteoblasts. In women, chronic consumption of alcohol can decrease estrogen — an important hormone that can inhibit bone breakdown and stimulate bone formation. (This is why a decrease in estrogen during menopause is often associated with bone loss.)
Another indirect way that alcohol can affect our bone health is by increasing our risk of falling. This may sound obvious, but the more alcohol we consume, the greater our chance of becoming intoxicated and losing our coordination and balance. Falling increases our risk of bone fractures, especially if we’re already prone to thin, weak bones. Perhaps not surprisingly, research shows that in older adults, light to moderate drinking is associated with fewer falls than heavy drinking is.
While the occasional alcoholic beverage likely won’t be harmful, research shows that heavy alcohol consumption can decrease bone strength, increase fracture risk, and lead to osteoporosis. Heavy drinking is defined as more than 4 drinks per day or 14 drinks per week for men, and more than three drinks per day or 7 drinks per week for women.
For this reason, experts recommend that if we do choose to drink, we should only drink light to moderate amounts — one drink per day or fewer for women, and two drinks per day or fewer for men. However, if we’ve already been diagnosed with osteoporosis and continue drinking, it can worsen the condition and increase our risk for bone fractures.
Interestingly, while heavy alcohol consumption negatively impacts bones at all ages, research has also found that excessive drinking is especially harmful to younger bones that are still growing. This is largely because alcohol reduces peak bone mass, which can result in weaker adult bones than normal.
For instance, one study examined binge drinking and college-age women’s bone density. Researchers found decreased bone mineral density in the vertebrae of women who had more instances of binge drinking episodes. They concluded that heavy drinking before women have reached peak bone mass — which usually occurs by the late twenties — could negatively impact skeletal health.
The good news is that studies also suggest that if we have a history of alcohol misuse and quit drinking, our body can restart the healthy bone-building process.
As we’ve established, heavy alcohol consumption is certainly a risk factor for osteoporosis. But it’s not the only one: menopause, lifestyle factors, and certain health conditions also play a role. Our risk of developing osteoporosis naturally increases with age. In fact, 25% of women and 6% of men 65 and older have osteoporosis.
During menopause, females are particularly susceptible to losing bone mass. This is largely due to the loss of estrogen, which negatively impacts bone density. In general, women are at a greater risk of osteoporosis than men because they tend to have less bone tissue. However, while males lose bone mass more slowly than females, by 65-70 years old, they typically lose bone mass at the same rate.
Other lifestyle factors that increase our risk of osteoporosis include eating a high calorie diet; not getting enough calcium or vitamin K and D; having a sedentary lifestyle; eating a diet low in fruits, whole grains, and vegetables; smoking; stress; a history of falls; and being underweight.
Some health conditions — such as rheumatoid arthritis, chronic liver disease, diabetes, and cardiovascular disease — can also increase our risk of osteoporosis. Furthermore, prolonged use of some corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, can be damaging to our bones.
What about those of us who have already been diagnosed with osteoporosis — can you drink alcohol if you have osteoporosis? Science says it’s not a good idea. For one thing, alcohol can further weaken our bones. Besides, it can also interfere with medications and increase the risk of potentially dangerous falls. However, it’s always best to consult with a healthcare provider for personalized advice.
In addition to limiting or eliminating our alcohol intake, we can help support optimal bone health and protect ourselves from osteoporosis in several ways:
Alcohol can negatively impact our bone health, particularly if we’re regularly drinking large amounts. Heavy alcohol consumption not only increases our risk of developing osteoporosis, but it affects the absorption of important vitamins and minerals for bone health and reduces our body’s ability to promote new bone formation. In addition to decreasing or eliminating our alcohol intake, we can support optimal bone health and reduce our chance of developing osteoporosis by eating a diet rich in calcium, vitamin D, magnesium and zinc, staying active, and not smoking.
If you want to cut back on your alcohol consumption and start living healthier, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Remember as a kid being told to “drink your milk!”? It may have been annoying at the time, but it was actually great advice. This is because milk contains a lot of calcium — the most important mineral for strong, healthy bones. While we might not give much thought to our bones after entering adulthood, we really should — particularly if we’re regularly consuming alcohol.
What does alcohol do to your bones? Does alcohol affect bone density? And can you drink alcohol if you have osteoporosis? In this post, we’ll explore the connection between alcohol, bone density, and bone health in general. We’ll also see how heavy drinking can put us at risk of developing osteoporosis. We’ll also look at other osteoporosis risk factors and share tips on how to maintain healthy bones. Let’s dive in!
Healthy bones are vital for keeping us healthy and functioning properly. In addition to supporting our body and allowing us to move, they also help protect our internal organs and store many essential nutrients.
But, as with many other bodily parts, our bones can be affected by certain lifestyle choices, such as the amount of physical exercise we get and the foods or drinks we consume. This is why we’re told to drink our milk as kids!
Given the negative impact alcohol can have on so many bodily systems, it’s perhaps unsurprising to learn that alcohol can also be harmful to bone health. What does alcohol do to your bones, exactly? Multiple studies have shown that chronic, heavy drinking can increase the risk of osteoporosis — a bone disease that weakens our bones, making them thinner and less dense than they should be. It’s estimated that roughly half of those struggling with alcohol misuse also have decreasing bone mass.
So, how does alcohol affect the bones in our body? Does alcohol deplete vitamin D? And can you drink alcohol if you have osteoporosis? Let’s take a closer look at the effects of alcohol on bones and joints.
One way that alcohol directly affects our bone health is by interfering with vitamin and mineral absorption. Our bones are a major storage center for calcium and other important minerals, like vitamin D and magnesium. Calcium is absorbed from our food and drinks via the small intestine, and our kidneys are responsible for getting rid of excess calcium in the body.
Studies show that alcohol consumption disrupts how our body absorbs calcium and vitamin D. This can cause nutrient deficiencies that impact our body’s ability to build strong bones and maintain a strong bone density, putting us at a higher risk for fractures after falls.
Other effects of alcohol on bones and joints are more direct. For example, alcohol has a direct effect on our bone cell turnover rate. Our bones are constantly breaking down and rebuilding in small areas through a process called “remodeling.” Bone cells, called osteoclasts, break down parts of our bones to release more calcium into our bloodstream — a process called resorption. Osteoblasts, cells that stimulate bone formation, fill these holes with new, stronger bone.
Research indicates that heavy alcohol consumption increases bone resorption and reduces our body’s ability to promote new bone formation and repair. Over time, this results in impaired bone cell turnover and weaker bones.
One indirect way that alcohol affects our bone health is by interfering with the function of the parathyroid hormone (PTH), which regulates calcium levels. Here’s how it works: when we have decreased amounts of calcium in our bloodstream, our body produces PTH. This triggers the activity of osteoclasts, which dissolve small areas of bone and release more calcium into our blood.
Having more PTH tells our kidneys to hold onto calcium and stop eliminating it from our body. PTH also activates vitamin D, which boosts calcium absorption in our intestine. When calcium levels go up, further PTH production stops.
Drinking alcohol interferes with this process because it causes additional PTH to be released. Over time, this can result in too much calcium being drawn directly from our bones. As we’ve learned, when there’s not enough calcium present, our bone density diminishes.
Furthermore, research shows that men who drink heavily produce less testosterone, which is an important hormone for producing osteoblasts. In women, chronic consumption of alcohol can decrease estrogen — an important hormone that can inhibit bone breakdown and stimulate bone formation. (This is why a decrease in estrogen during menopause is often associated with bone loss.)
Another indirect way that alcohol can affect our bone health is by increasing our risk of falling. This may sound obvious, but the more alcohol we consume, the greater our chance of becoming intoxicated and losing our coordination and balance. Falling increases our risk of bone fractures, especially if we’re already prone to thin, weak bones. Perhaps not surprisingly, research shows that in older adults, light to moderate drinking is associated with fewer falls than heavy drinking is.
While the occasional alcoholic beverage likely won’t be harmful, research shows that heavy alcohol consumption can decrease bone strength, increase fracture risk, and lead to osteoporosis. Heavy drinking is defined as more than 4 drinks per day or 14 drinks per week for men, and more than three drinks per day or 7 drinks per week for women.
For this reason, experts recommend that if we do choose to drink, we should only drink light to moderate amounts — one drink per day or fewer for women, and two drinks per day or fewer for men. However, if we’ve already been diagnosed with osteoporosis and continue drinking, it can worsen the condition and increase our risk for bone fractures.
Interestingly, while heavy alcohol consumption negatively impacts bones at all ages, research has also found that excessive drinking is especially harmful to younger bones that are still growing. This is largely because alcohol reduces peak bone mass, which can result in weaker adult bones than normal.
For instance, one study examined binge drinking and college-age women’s bone density. Researchers found decreased bone mineral density in the vertebrae of women who had more instances of binge drinking episodes. They concluded that heavy drinking before women have reached peak bone mass — which usually occurs by the late twenties — could negatively impact skeletal health.
The good news is that studies also suggest that if we have a history of alcohol misuse and quit drinking, our body can restart the healthy bone-building process.
As we’ve established, heavy alcohol consumption is certainly a risk factor for osteoporosis. But it’s not the only one: menopause, lifestyle factors, and certain health conditions also play a role. Our risk of developing osteoporosis naturally increases with age. In fact, 25% of women and 6% of men 65 and older have osteoporosis.
During menopause, females are particularly susceptible to losing bone mass. This is largely due to the loss of estrogen, which negatively impacts bone density. In general, women are at a greater risk of osteoporosis than men because they tend to have less bone tissue. However, while males lose bone mass more slowly than females, by 65-70 years old, they typically lose bone mass at the same rate.
Other lifestyle factors that increase our risk of osteoporosis include eating a high calorie diet; not getting enough calcium or vitamin K and D; having a sedentary lifestyle; eating a diet low in fruits, whole grains, and vegetables; smoking; stress; a history of falls; and being underweight.
Some health conditions — such as rheumatoid arthritis, chronic liver disease, diabetes, and cardiovascular disease — can also increase our risk of osteoporosis. Furthermore, prolonged use of some corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, can be damaging to our bones.
What about those of us who have already been diagnosed with osteoporosis — can you drink alcohol if you have osteoporosis? Science says it’s not a good idea. For one thing, alcohol can further weaken our bones. Besides, it can also interfere with medications and increase the risk of potentially dangerous falls. However, it’s always best to consult with a healthcare provider for personalized advice.
In addition to limiting or eliminating our alcohol intake, we can help support optimal bone health and protect ourselves from osteoporosis in several ways:
Alcohol can negatively impact our bone health, particularly if we’re regularly drinking large amounts. Heavy alcohol consumption not only increases our risk of developing osteoporosis, but it affects the absorption of important vitamins and minerals for bone health and reduces our body’s ability to promote new bone formation. In addition to decreasing or eliminating our alcohol intake, we can support optimal bone health and reduce our chance of developing osteoporosis by eating a diet rich in calcium, vitamin D, magnesium and zinc, staying active, and not smoking.
If you want to cut back on your alcohol consumption and start living healthier, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
