Alcohol is one of the least anti-inflammatory parts of the diet. Even though a glass of wine can feel “Mediterranean,” the health benefits of the Mediterranean diet come mostly from plants, olive oil, fish, beans, nuts, whole grains, and overall lifestyle — not alcohol.

Key points

TopicPractical takeawayInflammationRegular alcohol can increase inflammatory stress, disrupt sleep, and strain the liver.Cancer riskAlcohol is linked to several cancers; the American Cancer Society says it is best not to drink alcohol, and if you do, limit it. Heart healthOlder advice suggested moderate drinking might help the heart, but current guidance is more cautious. Do not start drinking for health reasons. Sleep/recoveryAlcohol can make you sleepy at first but usually worsens sleep quality and recovery.CaloriesAlcohol adds calories without much nutrition and can increase snacking.

Current moderate-drinking limits

The CDC defines moderate alcohol use as:

• Men: 2 drinks or less in a day

• Women: 1 drink or less in a day

A standard drink is roughly:

• 12 oz beer

• 5 oz wine

• 1.5 oz liquor/spirits

Heavy drinking is generally defined as 15 or more drinks per week for men or 8 or more drinks per week for women.

Best advice

For an anti-inflammatory lifestyle, the best alcohol target is:

Best: none
Good: occasional, not daily
Reasonable limit: 0–2 drinks on drinking days, and avoid binge drinking
Avoid: “saving up” drinks for the weekend

The World Health Organization has stated that no level of alcohol is completely risk-free for health, especially regarding cancer risk.

Better swaps

Try:

• Sparkling water with lime

• Nonalcoholic beer

• Iced tea

• Kombucha in moderation

• Club soda with bitters and citrus

• Tart cherry juice diluted with seltzer