We’re all out there promising to cut down on alcohol or drink in moderation. That’s why we have dry and wet January, because every New Year’s resolution involves staying cool.

But before you know it, it’s your best friend’s cousin’s wedding or your manager’s party, and suddenly you’re enjoying cocktails with amusing names.

Let’s get one thing clear: Alcohol is not the best thing you can put into your body. In fact, drinking ‘moderate’ alcohol, once considered somewhat healthy, is now under scrutiny as many experts suggest that the studies supporting this claim were full of flaws.

But what exactly is moderate drinking?

In simple terms, moderate drinking generally refers to a level of alcohol consumption that is considered low-risk for most adults, meaning it minimizes potential health risks while still allowing for social enjoyment. Does.

The term “moderate drinking” varies in different countries.

• In Australia and France, it is recommended that both men and women consume no more than 10 drinks per week.
• Canada’s latest guidelines define moderate drinking as drinking no more than two drinks total per week, regardless of gender.
• For Americans, that’s one drink per day.

However, in India there is no panel that recommends what constitutes ‘moderate drinking’. But when we took this question to experts, they offered differing opinions on the amount of drinks per week that would be considered moderate. Others reject the entire concept of drinking alcohol in moderation, claiming that even a glass of wine is bad for your health.

If you’re wondering why these numbers differ from country to country, experts suggest that our geographic location may in some way affect how our body reacts to alcohol and our drinking habits. Additionally, Indians are more prone to digestive issues, which is an important factor to consider when drinking alcohol.

Let’s take a deeper look at this.

What is moderate drinking for Indians?

It would not be an exaggeration to say that we, Indians, love our liquor, and hard liquor like whiskey, gin and rum are often preferred over wine and vodka.

As per WHO guidelines, the maximum recommended limit of alcohol consumption is one drink per day for women and two drinks per day for men, says Dr Vikas Jindal, consultant, department of gastroenterology, CK Birla Hospital, Delhi.

However, for Indians, he believes staying below this limit or consuming alcohol less frequently may be more appropriate “given the health risks specific to the population”.

Dr. Jindal explains that Indians often experience digestive problems due to eating habits, spicy foods and stress.

“Alcohol can exacerbate these problems by causing inflammation in the digestive tract, increasing acid production, and affecting gut bacteria,” says Dr. Jindal.

Dr Biju KS, a senior medical officer at Veeroots Wellness Solutions, agrees. He says Indians are more likely to develop diabetes, metabolic disorders and cardiovascular problems than many other ethnicities.

“India is already the diabetes capital of the world. These are all risks that can be increased by heavy alcohol consumption. So, if any country should control its drinking habits the most, it is India,” says Dr Biju.

He says Indians are also at risk of digestive problems like irritable bowel syndrome (IBS), Crohn’s disease, peptic ulcer, gallstones, piles, gas, bloating etc.

“This is mediated not only by our genes, but by our specific gut microbiome composition, which is, in turn, mediated by our diet and environment. “Alcohol is a major disruptor of gut microbiome composition and health, as it is also toxic to these microbes and can cause gut microbiome dysbiosis, leading to diseases like gastritis, pancreatitis, ulcers,” he says,

Dr. Jindal says external factors like temperature can impact how our bodies metabolize alcohol, but the ideal amount of alcohol to consume isn’t directly determined by temperature alone.

“In hot climates, alcohol consumption can lead to dehydration faster, so it’s essential to stay hydrated and monitor your intake,” says Dr. Jindal.

How many drinks is too many?

Even though experts differ on the recommended intake limit of alcohol. Dr. Jindal says they remain the same in different situations: For men, no more than two standard drinks per day are generally recommended, and for women, no more than one standard drink.

A standard drink usually contains about 14 grams of pure alcohol, which is equivalent to about 350 ml of beer, 150 ml of wine or 45 ml of distilled spirits.

‘There’s no such thing as drinking in moderation’

It’s no news that alcohol is bad for your health. However, it is often said (some studies have even shown this) that if you, however, drink alcohol in ‘moderate’ amounts, it can be ‘okay’.

• For example, the American Heart Association says that moderate alcohol consumption can help protect against heart disease by increasing HDL (“good”) cholesterol and reducing the buildup of plaque in our arteries.
• Another study cited by the Harvard School of Public Health also suggests that moderate drinking, a concept of drinking where we drink only so much alcohol that it does not ‘harm’ our body, is okay.

However, all the experts we spoke to suggest that the studies conducted on the ‘benefits of alcohol’ are riddled with errors. It is important to note that many of these studies are purely observational, that is, they involve people who self-reported their alcohol intake every day (which can be manipulated) and information about their health over a specified period. Access was provided.

“Once upon a time, not too long ago, there were some studies that showed that drinking alcohol in moderation, like once or twice a week, was OK, or even healthy. At least now that All have been rejected from a strictly medical perspective. Recent major studies on the subject prove conclusively that even moderate drinking can lead to liver disease, cancer, heart disease, stroke, digestive problems, The risk of many fatal lifestyle diseases increases, including dementia etc. Medically speaking, even one drink is too much, and this is not surprising since alcohol is basically a toxin with no nutrients. There are only empty calories,” concludes Dr Ashish George, chief consultant and unit head of liver transplantation at Fortis Hospital, Shalimar.

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Drinking even one glass of wine is not good for your health, so it’s always a good idea to limit it!