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EVEN DRINKING IN MODERATION IS TOO MUCH FOR OUR BRAINS!

A 30 year study published in the British Medical Journal this week found an association between alcohol consumption, brain shrinkage in the area responsible for cognitive skills, and diminished “language fluency” ( a measure of memory and thinking skills). Regular, moderate drinkers (4-7 drinks a week) were 3 times more likely to have more brain shrinkage and less language fluency, (i.e. memory and thinking  skills), as compared to non-drinkers. Further, the greater amount of alcohol consumed, the faster the mental decline.

Summary of the study is at: https://medlineplus.gov/news/fullstory_166301.html
Complete journal article is at: http://www.bmj.com/content/bmj/357/bmj.j2353.full.pdf

Use this news

While the association between alcohol and cognitive decline is not the news here, what is newsworthy is the amount of alcohol found associated with it – amounts within the U.S. guidelines for safe drinking.  Presently, the U.S. 2015-2020 guidelines suggest if alcohol is consumed, it be done so in moderation. Moderation is defined as no more than 1 drink per day for women (7 per week) and 2 drinks for men (14 per week). For men, the amount is well above the 4-7 drinks a week found associated with brain shrinkage and cognitive decline in the study.

One drink is defined as the following:

12 fluid ounces of regular beer (5% alcohol)
5 fluid ounces of wine (12% alcohol)
1.5 fluid ounces of 80 proof distilled spirits (40% alcohol)

The tricky part is that not all beers, wines or distilled spirits (hard liquors) are created equal. So, while a 5 oz. glass of one wine may be equal to one drink, a 5 oz glass of another might be equivalent to 1.4 drinks. It all has to do with the alcohol content of the beverage and of course,  the amount you pour in your glass!

Use the chart below to help you determine the number of ‘drinks’ you take in each week.

              Alcoholic Drink-Equivalents of Select Beverages

Drink Description                                   Drink-Equivalents

Beer, beer coolers, and malt beverages 

12 fl oz at 4.2% alcohol                                                      0.8
12 fl oz at 5% alcohol (reference beverage)                      1
16 fl oz at 5% alcohol                                                            1.3
12 fl oz at 7% alcohol                                                           1.4
12 fl oz at 9% alcohol                                                           1.8

Wine

5 fl oz at 12% alcohol (reference beverage)                    1
9 fl oz at 12% alcohol                                                            1.8
5 fl oz at 15% alcohol                                                             1.3
5 fl oz at 17% alcohol                                                            1.4

Distilled spirits

1.5 fl oz 80 proof distilled spirits (40% alcohol)           1
Mixed drink with more than 1.5 fl oz 80 proof
     distilled spirits (40% alcohol)                                   > 1



Given the findings of this study, if you drink, it may be wise to bring your drinking more in line with the 2016 U.K. guidelines of no more than 5 drinks per week. See the links below for tips on  cutting back on alcohol.             

For more information 

Rethinking Drinking
National Institute on Alcohol and Alcohol Abuse  
https://www.rethinkingdrinking.niaaa.nih.gov/Thinking-about-a-change/strategies-for-cutting-down/Tips-To-Try.aspx

Tips on cutting down
UK National Health Service
http://www.nhs.uk/Livewell/alcohol/Pages/Tipsoncuttingdown.aspx


U.S. Dietary Guidelines 2015-2020 for alcohol: https://health.gov/dietaryguidelines/2015/guidelines/appendix-9/


 


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