Here’s What to Know About Alcohol and Your Health

The science behind alcohol consumption and small ways to cut back.

Everybody’s talking about the Surgeon General’s report on alcohol and cancer risks.

The advisory highlights the connection between alcohol consumption and cancer. Surgeon General Vivek Murthy also recommended adding cancer warning labels to alcoholic beverages and reconsidering the federal government’s guidelines for how much Americans can safely drink, reassessing current drinking guidelines.

If you’re one of the many people who regularly enjoy a glass of wine or a cocktail, experts say the report isn’t a reason to panic. Instead, it’s an opportunity to reflect on your habits and make informed choices about your health. Here’s what you should know.

What’s new in this report? 

For years, supporters of moderate drinking have argued that alcohol may have health benefits, including a lower risk for heart disease. But more recent research and the new Surgeon General’s report challenges that view. The report notes the link between alcohol consumption and increased risk for seven types of cancer: mouth, throat, esophagus, larynx, liver, breast, and colon. 

Dr. Murthy notes that even minimal alcohol consumption, such as one drink a day or less, may increase the risk of breast, mouth, and throat cancers. Nearly 100,000 cancer cases and about 20,000 deaths in the U.S. annually are linked to alcohol consumption, making it a leading preventable cause of cancer.

“Heavy drinking has long been known to harm our health,” says Tess Bredesen, Thrive’s Cognitive Nutrition Director. “But recent research shows that even moderate alcohol consumption — once thought to benefit heart health — is also detrimental.”

How does alcohol affect cancer risk?

Alcohol breaks down into acetaldehyde, a metabolite that damages DNA and can trigger uncontrollable cell growth, leading to tumors. It also causes oxidative stress, alters hormone levels like estrogen, and increases the absorption of carcinogens, heightening cancer risks.

Do certain types of alcohol pose more risk?

It’s not the type of alcohol — beer, wine, or spirits — that matters most, but how much you drink and how strong it is. Keep in mind these basic guidelines: one drink equals a 12-ounce can of beer, a 5-ounce glass of wine, or one shot of liquor. And be aware that newer drinks like spiked seltzers and teas can pack a punch, often leading people to drink more than they realize. To put it in perspective, one drink equals a 12-ounce can of beer, a 5-ounce glass of wine, or one shot of liquor.

Does the report mean I should give up drinking entirely?

That’s a personal choice. But as awareness grows about the link between alcohol and cancer, more people may rethink their drinking habits and begin viewing the risks of alcohol as seriously as they do smoking. (The report highlights alcohol as the third leading preventable cause of cancer in the U.S., after tobacco and obesity.) 

Remember, even small reductions in your intake – like drinking less often or having smaller amounts – can lower your overall health risks. If you find even small reductions in your drinking are difficult, that could be a sign to seek professional help. Consider discussing your drinking habits with your doctor at your next checkup or reaching out to SAMHSA’s National Helpline, 1-800-662-HELP (4357), a confidential, free, 24-hour information service for people facing mental or substance use disorders.

What can I do if I want to be more thoughtful about my drinking habits? 

Cutting back on alcohol isn’t always easy, especially when it’s tied to social gatherings or routines, but small changes can make a big difference — and you don’t have to give it up entirely to feel the benefits. 

Here are some Microsteps that can make it easier to reduce your alcohol consumption and be more thoughtful about your drinking habits. Choose one that works for you or experiment with a combination to ease yourself into healthier drinking and social habits.

When ordering a cocktail, ask the bartender to go “halfsies” on the alcohol.

It’s similar to ordering a “half-caf” coffee when you want to cut back on caffeine. By asking for half the amount of alcohol, you still get to enjoy your favorite cocktail while lowering your intake.

Start your evening with an alcohol-free drink.

When you arrive at a gathering, begin with a glass of sparkling water or a mocktail before deciding whether to have alcohol. 

Set an "end time" for drinking and tell others about it.

Decide in advance that you’ll stop drinking by a certain hour, such as 9 p.m., even if the event continues. Letting others know your end time can help them hold you accountable.

Before going out, tell a friend or group of friends that you’re not drinking.

Telling others is one way to hold yourself accountable. If you plan to drink in moderation, tell them specifically how many drinks you’re planning to have. For example, “I’m only allowing myself two drinks tonight, so please hold me accountable.”

Drink a full glass of water after every alcoholic drink.

This will slow your drinking over the course of the night with the added benefit of offsetting the dehydrating effects of alcohol.

Before you order another drink, ask yourself, “Do I really need this drink?”

Taking a mindful moment before you order can serve as a reminder of your health goals. You may decide to order a mocktail or soft drink instead, or save your money and drink water instead. 

Plan a social activity this weekend that doesn’t involve drinking, like taking a hike or getting a pedicure with a friend.
Non-drinking social activities can provide you with benefits of social interaction without the negative effects of alcohol.

Invite a friend to join you on a sobriety challenge like “Dry January,” “Free February” or “Mocktail March.” 
The benefits of a sobriety challenge are well-documented. Studies show participants often lose weight, sleep better, save money, and feel more energetic and focused. While many return to drinking afterward, they tend to consume significantly less even six months later.

Use an alcohol reduction app like Sunnyside or  Reframe.
Apps can help you customize your plans to cut back, send you daily reminders and track your alcohol intake. Participants in a Sunnyside “damp” January challenge cut their drinking by over 20 percent and reported benefits like saving money, better sleep, healthier eating, and increased productivity and focus.

Create a calendar and mark your plans for “dry” or no alcohol days.

Cutting back on alcohol doesn’t have to mean cutting it out altogether. To ease into it, mark your calendar with Ds on specific “Dry” days each week.

If you’re pouring an alcoholic drink at home, use a smaller glass.
Pour wine or cocktails into smaller glasses to reduce portion sizes. You’ll still get the experience of having one drink while consuming less alcohol.

Keep your alcohol bottles in a pantry or cabinet.

If you typically keep alcohol bottles displayed on a shelf or bar in your home, try introducing some friction by stocking them away and out of sight. Keeping liquor and wine in cabinets can make you less tempted to reach for a drink when you’re home.

Order a festive mocktail when you’re out or Invite a friend over for a mocktail night.

For many people, the best parts of the cocktail are the fun fruity combinations and creative flavors. At home, you can pick out a mocktail recipe and mix it up together. 

Choose an alcohol-free way to celebrate milestones. 

If you default to using alcohol to celebrate big moments, try celebrating work achievements, birthdays or anniversaries with something non-alcoholic, like a spa day or a fancy meal.

When hosting a dinner or party, let guests know in advance if alcohol will or won’t be served.

If others in your life are cutting back on alcohol or struggling with drinking, this allows people to decide if they’re comfortable attending without feeling pressured or uncertain about the environment. 

Keep wine bottles off the dining table.

Consider keeping wine on a bar cart, console or in the kitchen so that they’re out of sight. 

If you’re hosting sober guests, look at recipes beforehand to make sure they don’t include alcohol.

Contrary to the common belief that alcohol burns off during cooking, a dish simmered for 15 minutes retains about 40 percent of the original alcohol, and even after two hours, it still contains approximately 10 percent.

Acknowledge your friend’s sobriety anniversaries with a simple card or thoughtful text.

Celebrating your friend’s sober milestones helps show that you care and that you’re proud of them.