NEWSLETTER MARCH 2025

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Happy Spring!

It seems that more and more research is coming out questioning a safe level of alcohol intake. In this month’s article, we’ll explore how alcohol impacts brain function, mental health, gut and metabolic health, and cancer risk. We’ll also discuss what is currently considered a safe amount to consume, whether alcohol has any protective effects, and provide practical tips for reducing intake. To wrap it up, we’ll share a refreshing, anti-inflammatory beverage recipe you can enjoy as a delicious alternative.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Here’s to your best health.

Therese

News & Updates

After rescheduling ‘The Art and Science of Living Long and Well’ due to cold and snow, we ended up presenting on the new date in cold and snow! Nearly 100 participants braved the weather to attend. Click here If you would like to view my presentation. If you would also like see Dr Bill George’s presentation email me at therese@picassohealthandnutrition.com.

Also, I have had interest expressed in participating in a small group to learn how to use a Continuous Glucose Monitor and interpret the subsequent data. If you are interested to learn more please email me at therese@PicassoHealthandNutrition.com.

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• Blue Cross Blue Shield of Montana

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In addition, I accept HSA and FSA as well as self pay. I can also provide Superbills. Contact me with any questions.

FEATURED ARTICLE

Alcohol and Health: What the Latest Research Says

For the past several years, we were told that an average of one alcoholic drink per day for women and two for men is considered moderate and safe for those who were not pregnant. However, emerging studies are challenging that recommendation. Let’s take a closer look.

The Trouble with Alcohol

Alcohol is water and fat soluble, so can pass into all the cells and tissues in the body. When alcohol is consumed, it is primarily metabolized in the liver. Alcohol is converted into acetaldehyde, a toxic and reactive compound. Acetaldehyde is then quickly broken down into acetate, a less harmful substance. The buildup of acetaldehyde can lead to unpleasant effects like flushing, nausea, and headaches. Over time, acetaldehyde is a driver of inflammation which sets the stage for negative effects all over the body.

Alcohol and the Brain

Alcohol affects the brain almost immediately, influencing neurotransmitters like dopamine and GABA. While small amounts can create a temporary feeling of relaxation, long-term or excessive consumption is linked to memory issues, cognitive decline, and an increased risk of dementia. Even moderate drinking has been associated with subtle reductions in brain volume.

Mental Health and Alcohol

While alcohol is often used as a stress reliever, it can contribute to increased anxiety, depression and rise in cortisol when not drinking. It disrupts sleep patterns, affects mood stability, and can lead to dependency in some individuals. Studies indicate that even moderate alcohol intake can raise the risk of mental health disorders over time.

Gut and Metabolic Health

Alcohol disrupts the gut microbiota by indiscriminately destroying bacteria, leading to increased inflammation and potential damage to the intestinal lining, resulting in leaky gut. This can contribute to metabolic issues such as insulin resistance and fatty liver disease. Additionally, alcohol consumption can interfere with nutrient absorption, impacting overall health.

Cancer Risk and Alcohol

Recent research confirms that alcohol is a known carcinogen. Even light to moderate drinking increases the risk of certain cancers, including breast, liver, and colorectal cancer. The body metabolizes alcohol into acetaldehyde, a toxic compound that damages DNA and contributes to cancer development.

Typical Serving Sizes of Alcoholic Beverages

Understanding standard drink sizes can help with mindful consumption:

• Beer: 12 ounces (5% alcohol)

• Wine: 5 ounces (12% alcohol)

• Liquor (spirits): 1.5 ounces (40% alcohol)

These serving sizes are used in guidelines to define moderate drinking and assess health risks.

Does Alcohol Have Any Benefits?

Certain compounds in red wine, such as resveratrol, have been linked to heart health. However, these benefits can also be obtained from non-alcoholic sources like grapes, berries, and dark chocolate. Considering the recommended therapeutic intake of resveratrol is one gram per day, one would need to consume several liters of red wine per day to reach one gram. Some studies suggest that light drinking might have social and relaxation benefits, but these should be weighed against the potential health risks.

Is There a Safe Amount of Alcohol?

Guidelines vary, but newer research suggests that no amount of alcohol is completely risk free. Some health organizations are revising their recommendations to emphasize reducing intake rather than defining a "safe" level. However, occasional consumption—especially when paired with a healthy diet and lifestyle—may have less significant risks.

Tips to Take a Break from Drinking Alcohol

If you’re looking to cut back, here are a few strategies:

Assess your relationship with alcohol

• How do you feel before and after you drink?

• When do you drink and why?

Make a plan: If you are interested in reducing your intake, think about what could replace drinking, like a walk with friends, etc. Identify triggers that lead to drinking and find healthier coping strategies

Notice changes in how you feel when drinking less

Resist peer pressure: A true friend should be supportive of your efforts to reduce your drinking

Take note of your mental health: As mentioned above, although some may drink to reduce anxiety, studies show that in those who drink moderately and above may increase their cortisol levels when they’re not drinking, possibly exacerbating anxiety.

For those unsure about their drinking habits, an online assessment tool can help determine whether alcohol consumption is a concern and provide guidance on seeking help. This tool, developed by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), offers a confidential way to evaluate drinking patterns and potential health risks

Final Thoughts

The conversation around alcohol and health is evolving. While moderate consumption has long been considered acceptable, emerging research suggests that cutting back may offer significant benefits. Whether you choose to drink or not, being informed about the risks and alternatives can help you make the best choice for your health.

Article References

Associations between alcohol consumption and gray and white matter volumes in the UK Biobank

Moderate Alcohol Consumption and the Risk of Breast Cancer

Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?

Alcohol and Cancer Risk

Six Strategies to help you take a break from drinking alcohol

FEATURED RECIPE

This refreshing, healing beverage is packed with anti inflammatory and anti oxidant compounds as well as digestive support. Enjoy Turmeric Ginger Lemonade hot or iced.

Turmeric Ginger Lemonade

Ingredients

4 cups water

1 teaspoon organic turmeric powder (or a 3 inch strip fresh turmeric root, peeled)

1 teaspoon organic ginger powder (or a 4 inch strip fresh ginger root, peeled)

1/8 teaspoon (a pinch) black pepper (to boost the absorption of the turmeric)

Honey or maple syrup to taste

Lemon slices, or the juice of a full lemon (to taste)

Instructions

1. Put water into a small pot and bring to a boil on the stove. Make sure that the water has come to a full boil. Add turmeric, ginger and pepper to the boiling water and simmer for 8 to 10 minutes. This will extract the beneficial compounds from the turmeric and ginger.

2. Remove the pot from the stove. Strain the tea into a cup through a fine-mesh strainer to filter out the particles of turmeric and ginger.

3. Add sweetener and lemon to taste

4. Enjoy hot or add ice for a soothing cold beverage

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Watch for my next newsletter in April.

Thanks again, and take care,

Therese

picassohealthandnutrition.com