Drinking -- Still a Mixed Bag of Good and Bad

By James LaValle, R.Ph, ND, CCN

It's always encouraging to hear that something you enjoy, such as a food or beverage, has exceptional nutritional value or prevents a disease.

Recently, red wine and even alcohol, in general, have been headlines because moderate amounts of alcohol seem to be protective against heart disease. Alcohol decreases the stickiness of blood cells so they're less likely to form a clot, and it prevents constriction of coronary arteries; both are scenarios that may lead to a heart attack.¹

Researchers are trying sort out whether the benefits come from the alcohol itself or from other substances -- like resveratrol in red wine. To me it's pretty clear that flavonoids like resveratrol have tremendous benefits.

But the point is, the research clearly shows moderate drinkers have less risk of death from heart disease than people who don't drink at all. The research has been so strong that some experts think the leap should be made to recommend moderate drinking to everyone as a way to reduce heart disease risk.²

This is great news for those of us who enjoy our glass of red wine with dinner, but remember, when you see these types of headlines, there's almost always more to the story. For instance, heavy drinkers have an increased risk of death from heart disease.^3-4

So, in regards to alcohol actually being "good for you" -- some researchers are saying, "Not so fast." Aside from concerns about who might go on to develop drinking problems (since alcohol can be highly addictive for some people), there are other concerns.

One concern is that alcohol may increase cancer risk. Alcohol is most strongly linked to cancers of the esophagus, the mouth, the pharynx, and the larynx, though admittedly this is with heavier consumption.¹ However, alcohol consumption has also been linked to increased colon and breast cancer risk.^1,5,6

Another caution -- women are more vulnerable to the negative effects of alcohol. A brand new study showed that alcohol, even in the moderate intakes that reduce risk of mortality from heart disease, shrinks the brain. You heard right! We all lose some brains cells as we age, to the tune of about 2% of our brain volume per decade, but women who drink even lightly or moderately lose more than non-drinkers. For men, only heavy drinking contributed to higher brain shrinkage.⁷ So women need to be especially cautious with their alcohol intake, but men can be affected if their intake gets too high.

If the average person knew more about the byproducts of alcohol metabolism, I think they would agree that we should "proceed with caution" when we drink.

Remember, alcohol, also known as "ethanol," is a drug that must be metabolized by enzymes in our liver. It puts a big burden on the body and depletes several nutrients in the process. The breakdown byproducts of alcohol are acetaldehyde and methanol.

Methanol breaks down to formaldehyde. Acetaldehyde and formaldehyde are both known carcinogens. Formaldehyde damages DNA. Acetaldehyde binds to thiamin, inactivating it and destroying folate. It also lowers cellular energy production and interferes with neurotransmitters. And it is known that alcohol enhances the effects of other carcinogens in the body.

I find it's a person's base level of health that may make them more prone to the negative effects of alcohol. For example, acetaldehyde can be formed internally by yeast organisms in the gut. So anyone who has known yeast infection problems (fungal nails, chronic sinus infections, or vaginal yeast infections) will be more prone to the negative effects of alcohol because their body already has a lot of acetaldehyde to deal with, without giving it more from drinking.

Remarkably, the body still has a tremendous capacity to handle alcohol, especially if you have good base health and good nutritional intake.

Since most (though not all) of the negative effects of alcohol occur with heavier drinking, what is the bottom line? Make sure you keep your drinking at the moderate level and you have good overall health and nutrition habits to support efficient alcohol metabolism.

Men generally can easily handle two drinks per day. Women however need to be careful, and make sure not to exceed one drink per day to avoid all negative effects. (One drink = 5 oz wine, 12 oz beer, or 1 1/2 oz hard liquor.)

References

1. http://pubs.niaaa.nih.gov/publications/aa45.htm
2. Goldberg DM, et al. Clin Biochem. 32(7): 505-518.
3. Archives of Internal Medicine. 24th July 2006 Volume 166 pages 1490-1497.
4. Elsevier Health Sciences (2008, March 10). Moderate Alcohol Consumption In Middle Age Can Lower Cardiac Risk, Study Shows. ScienceDaily. Retrieved December 8, 2008, from http://www.sciencedaily.com- /releases/2008/03/080307073045.htm
5. http://www.dslrf.org/breastcancer/content.asp?CATID=60&L2=2&L3=
   8&L4=0&PID=&sid=132&cid=596
6. Stolzenberg-Solomon RZ, et al. AJCH 83 (4) 895-904.
7. Arch Neurol. 2008;65(10):1278-1280.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of the bestselling book Cracking the Metabolic Code: 9 Keys to Optimal Health and is the Executive Editor of THB's The Healing Prescription.]

Healthy Nutrition: Let's Raise a Toast...And Take a Multivitamin! By Laura LaValle, RD, LD

Raise your champagne flute, and clink, Cheers! It is the time of year to celebrate, and most likely your holiday festivities will include alcohol. The holidays are the time for gaiety and celebration. So enjoy!

However, once the holidays are over and we are all settling back into our routine, it's important to remember -- when it comes to alcohol, moderation is the key. For men, consuming alcohol in moderation can aid in relaxation and seems to lower heart disease risk without raising other risks. As you read in Jim's article though, women need to be much more careful and drink no more than 1 drink per day to avoid any health risks.

We aren't exactly sure why women may be at more risk from alcohol, but it may have something to do with the nutritional demands put on our bodies by childbirth and the nutrient-depleting effects of birth control. You see, in men or women, alcohol depletes several nutrients including vitamins A, B3 (niacin), B1 (thiamine), and folate along with the minerals iron, magnesium, and zinc. Alcohol also affects our processing of essential fatty acids, needed for healthy cellular metabolism.¹

In fact, nutrient depletions are responsible for many of the side effects of drinking in alcoholics. Vitamin B1 deficiency leads to Wernicke-Korsakoff syndrome, which is characterized by confusion and impaired memory. Magnesium deficiency is one of the causes of tremors seen in alcoholics in need of a drink.

So, saluting too often with too many drinks can have a negative impact on your nutritional status by depleting essential vitamins and minerals. But this is especially true for anyone who may have compromised nutritional status to begin with, like women who are on birth control and may already be deficient in B vitamins including folate, vitamin C, selenium, zinc, CoQ10, and tyrosine, due to the nutrient depleting effects of taking female horomones.²

Because we have so many other factors today that increase our need for nutrients such as chronic stress, nutritionally depleted foods in our food supply, and toxicity of our environment, even moderate drinkers are well advised to eat plenty of nutrient dense, high antioxidant foods like organic vegetables and healthy lean proteins to make sure they are taking in all the nutrients affected by alcohol.

In fact, just to be sure, it's probably a good idea to take a multivitamin and mineral as well, and this is especially important advice for women who use birth control pills.

References

1. http://www.umm.edu/altmed/articles/drugs-deplete-000711.htm
   
2. Pelton, R and LaValle, JB, The Nutritional Cost of Prescription Drugs, Morton Publishing, 2006.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Healthy Recipes: Wheat-Free Dairy-Free Green Bean Casserole By Laura LaValle, RD, LD

I love it when the dietitians at LMI can take an old classic and make it just as good in a low allergen diet form. This recipe does that for one of my all time favorites, green bean casserole. As a bonus, you are getting two recipes in one. Use the first part of the recipe to make wheat-free onion rings as a delicious occasional side dish. They are really good on their own and simple to make.

Serves: 8
Time to Table: 45 minutes

Healing Nutrient Spotlight
Excellent source of vitamin C
Good source of vitamin A, riboflavin, niacin, folate, copper, manganese

Ingredients*
Olive oil cooking spray
1 large onion, cut into 1/2-inch slices and separated into rings
5 T. white or brown rice flour
salt and pepper
1 1/2 lb. green beans, trimmed and cut into bite-sized pieces, if desired
1 T. butter
1 large shallot, finely chopped (about 1/4 cup)
1 10-oz. container white mushrooms, sliced
1 cup chicken broth
1/2 cup unsweetened almond milk

*Select organic ingredients for optimum nutrition.

Preparation
Preheat oven to 425°F. Line a large cookie sheet with parchment paper and spray with olive oil spray. Toss onion and 2 T. rice flour with 1/8 tsp. salt in a bowl to coat onions with flour. Spread onions in a single layer on the cookie sheet and spray with olive oil spray. Bake for 14 minutes, stir onions to turn, and then spray again, baking 15 more minutes or until onions are crisp.

While onions are baking, cook green beans in large pot of hot water for 5 to 10 minutes or until tender-crisp. Drain beans in colander, rinse with cold water, drain again and set aside.

In medium saucepan, cook shallots in melted butter for about 2 minutes. Add mushrooms, stirring frequently until tender. Stir in 1/2 tsp. salt, 1/4 tsp. pepper, and 3 T. rice flour and cook for 1 minute. Add broth and almond milk, turn heat to high and heat to boiling while stirring constantly. Reduce heat to low and cook for 2 minutes. Combine beans and mushroom sauce in 2 qt. baking dish. Bake for 15 minutes, stir, and then top with onions. Bake for 5 more minutes or until sauce is bubbly.

Nutrition
90 calories, 4 g protein, 15 g carbohydrates, 2 g fat, 1 g saturated fat, .43 g monounsaturated fat, .17 g polyunsaturated fat, 4 mg cholesterol, 5 g sugar, 4 g fiber, 715 IU vitamin A, .14 mg thiamin, .25 mg riboflavin, 2.37 mg niacin, .64 mg pantothenic acid, .15 mg vitamin B-6, 43 mcg folate, 17 mg vitamin C, 33 IU vitamin D, 55 mg calcium, .25 mg copper, 1.51 mg iron, 30 mg magnesium, .27 mg manganese, 395 mg potassium, 3.87 mcg selenium, 250 mg sodium, .54 mg zinc

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 12-16-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/