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The benefits of an alcohol-free life surpass the outdated theory that light alcohol consumption is good for our health.
For years, Sarah van Niekerk believed her nightly glass of red wine was doing her heart a favor. It wasn’t until her breast cancer diagnosis—and a quiet comment from her oncologist—that she learned even low levels of alcohol can raise cancer risk.
“I felt betrayed,” she said. “No one ever warned me.”
Lighting a cigarette in a crowded room might earn you glares, but pouring a glass of wine? That’s still seen as relatively harmless—even healthy by some. Yet, few people realize that alcohol is a Group 1 carcinogen, in the same category as tobacco and asbestos. According to the International Agency for Research on Cancer, Group I carcinogens can result in cancer in humans.
Alcohol Links to Cancer
The idea that alcohol can cause cancer isn’t new and was recognized as such nearly 40 years ago.
Today, alcohol is linked to at least seven types of cancer: oral cavity, pharynx, larynx, esophagus, colorectal, liver, and female breast. Globally, alcohol consumption is associated with around 740,000 new cancer cases each year. Breast, esophageal (food pipe), and liver cancers are the three most strongly linked to alcohol use.
The main culprit is ethanol—the pure form of alcohol found in all alcoholic drinks. When the body breaks down ethanol, it produces acetaldehyde, a toxic substance, which can damage DNA.
The effect of ethanol and acetaldehyde on our cells and DNA may change how cells replicate and stop the body from repairing the damage.
“All types of alcoholic beverages contain ethanol—beers, wine, and spirits all pose a risk,” Carina Ferreira-Borges, a public health specialist and Regional World Health Organization adviser for alcohol, told The Epoch Times.
Alcohol also promotes oxidative stress and inflammation, which can further harm DNA. It may also affect hormone levels, particularly estrogen, which can raise the risk of breast cancer.
Despite clear indications, many people, like Sarah van Niekerk, still believe that one drink a day is harmless—or even beneficial.
No Safe Levels
Research has established that alcohol is a cause of cancer, even at low levels of intake.
For instance, it has been shown that women who have less than one drink per day still have a higher risk of breast cancer than those who don’t drink at all.
Light to moderate drinking—defined as fewer than 20 grams of pure alcohol per day—was linked to approximately 23,000 new cancer cases in the EU in 2017. That’s roughly equivalent to less than 1.5 liters of wine, 3.5 liters of beer, or 450 ml of spirits per week.
More than a third of these cases were tied to light drinking of less than 10 grams per day.
Public Awareness Remains Low
Despite strong scientific evidence, public awareness of alcohol’s link to cancer remains low.
In the United States, awareness that alcohol increases cancer risk was highest for liquor, around 31 percent, followed by beer and wine. Some believed alcohol might be protective—or at least pose no harm.
To address this critical gap in public awareness, one key strategy, Ferreira-Borges noted, is making health warnings on alcoholic products more visible and explicit, similar to tobacco labels.
“Labels should clearly state the cancer risk and other health dangers associated with drinking,” said Ferreira-Borges.
She also emphasized the need for stronger regulation to curb the alcohol industry’s influence on policy and research.
“Governments must prioritize public health over profits.”
Finally, health care professionals should educate patients about the dangers of even moderate alcohol use. But they need clear guidance and support to do so effectively, she added.
The Rise of Alcohol Alternatives
As awareness grows about alcohol’s health risks, more people are turning to alcohol-free alternatives.
“We’re seeing a growing variety of alcohol-free beverages on the market,” Ferreira-Borges said.
Healthier options are low in sugar and may include infused water, herbal teas, flavored sparkling water, 100 percent natural juices, unsweetened tea or coffee, and freshly made mocktails, she added.
“I’m already seeing a wide variety of non-alcoholic or mocktail products in grocery and convenience stores—and many of my friends are choosing these options at social gatherings,” Amy Bragagnini, a clinical oncology dietitian and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.
Bragagnini’s friends genuinely enjoy the taste of non-alcoholic beverages, and they like avoiding the brain fog, poor sleep, and digestive issues that can come with alcohol, she added.
She shared some of her favorite swaps:
“I love a cranberry seltzer with lime, or a glass of alcohol-free wine or sparkling juice. Matcha tea or ginger beer also make great alternatives.”
Tips for Making the Transition Easier
Transitioning away from alcohol can be difficult—despite the availability of many alcohol-free alternatives.
“I recommend changing up your routine,” Bragagnini advised.
If you usually meet friends at a bar after work, she suggests switching to a new activity that doesn’t center around drinking. That could mean trying a yoga class, seeing a movie, or heading out for a long walk or hike.
If a glass of wine is how you unwind at the end of the day, you can try replacing it with a warm bath, a cup of herbal tea, or a brief meditation.
Bragagnini also pointed out that social pressure, especially among younger people, can make the shift harder.
“Many social settings still revolve around alcohol, and there can be a real push to drink in order to fit in,” she said. “It helps to surround yourself with people who share your values.”
When someone pressures you to drink, she suggests taking a firm approach and acknowledging the reasons why you are choosing not to drink.
“Not everyone will understand your choices, but that is on them, and hopefully you feel empowered in your conviction to stay clear-minded and healthy.”
Important Notice: This article was originally published at www.theepochtimes.com by Zena le Roux where all credits are due.
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