In this episode of The Alcohol Minimalist Podcast, we're diving deep into the recent advisory issued by the US Surgeon General regarding alcohol and its link to cancer risk. Molly explores the science behind the headlines, unpacking the data and presenting a balanced view to help you make informed decisions about your drinking habits.
We cover:
- A breakdown of the Surgeon General's advisory on alcohol and cancer, including the seven types of cancer linked to alcohol consumption.
- Understanding absolute risk vs. relative risk when evaluating cancer risk associated with alcohol.
- The carcinogenic effects of ethanol and how alcohol influences our DNA, inflammation, and hormone levels.
- How taking part in “Dry January” offers more than just a break from alcohol—it’s a chance to evaluate your habits and redefine your relationship with drinking.
- Why focusing on the why behind your drinking habits can lead to sustainable change.
Plus, Molly shares practical tips for navigating your journey as an Alcohol Minimalist, offering strategies to reduce drinking without judgment.
Resources Mentioned in This Episode:
Key Takeaways:
- Even small amounts of alcohol can increase the risk for specific cancers, including breast cancer for women and esophageal cancer for everyone.
- The importance of personalizing your approach to Dry January—whether fully alcohol-free or simply adding more alcohol-free days.
- How shifting from shame-based narratives about alcohol to informed, science-forward thinking empowers you to take control of your habits.
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Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
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What is Alcohol Minimalist: Change Your Drinking Habits! ?
The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future.
We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol.
Becoming an alcohol minimalist means:
Choosing how to include alcohol in our lives following low-risk guidelines.
Freedom from anxiety around alcohol use.
Less alcohol without feeling deprived.
Using the power of our own brains to overcome our past patterns and choose peace.
The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes!
This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.