Alcohol is an important part of many cultures and is often enjoyed at parties and celebrations. It can make people feel relaxed and helps enhance social interactions. But while it seems harmless, drinking alcohol can actually lead to serious health problems.

Studies show that consuming alcohol can cause issues like heart disease, liver damage, and can even lead to some cancers. One major concern is how alcohol can trigger inflammation in the body, which is linked to many long-term health problems. This brings us to a pressing question: does alcohol really cause inflammation? 

What is Inflammation and Why Does It Matter?

Inflammation is your body’s way of protecting itself when it’s hurt or fighting off an infection. Think of it as your immune system's response team—it rushes to the site of an injury or threat, releases various substances, and recruits special immune cells to help out. This process is crucial for healing; it helps to surround and eliminate harmful invaders, repair damaged tissues, and get everything back to normal.

There are two main types of inflammation: acute and chronic. Acute inflammation is your body's quick reaction to something like a cut or an infection. It’s temporary and usually goes away once the issue is resolved. In contrast, chronic inflammation sticks around for months or even years. This can happen when your immune system continues to send out signals even when there’s no real threat. Chronic inflammation is a concern because it’s linked to several health problems, such as autoimmune diseases, heart disease, diabetes, and certain cancers.

Understanding inflammation is important because it plays a key role in our overall health. While it’s necessary for protecting us, long-lasting inflammation can damage tissues and lead to chronic diseases. Factors like diet, activity levels, and alcohol consumption can all influence how inflammation works in our bodies. So, knowing how these choices impact inflammation can help us maintain better health and prevent diseases from cropping up.

How to Tell If You Have Inflammation  

Acute Inflammation is short-term and usually shows up with clear signs. If you get hurt or have an infection, you might notice symptoms like:

- Redness

- Swelling

- Warmth in the area

- Pain

These are signs that your body is fighting something off, and they usually go away once the issue is resolved.

Chronic Inflammation, on the other hand, lasts a long time and can be more difficult to recognise. It can happen if someone frequently consumes alcohol or has other ongoing health issues. This type of inflammation doesn't always have obvious signs, but it can cause a range of symptoms that might feel vague or confusing. Here are some common signs of chronic inflammation:

- Constant tiredness (chronic fatigue)

- Unexplained changes in weight, either gaining or losing

- Pain or stiffness in joints

- Aching muscles

- Feelings of depression or anxiety

- Digestive issues, like diarrhoea, bloating, or constipation

- Heartburn or acid reflux

- Trouble sleeping (insomnia)

- Frequent illnesses or getting infections often

If you’re experiencing several of these symptoms, it might be a good idea to talk to a doctor to see if inflammation could be a factor in how you’re feeling.

How Does Alcohol Cause Inflammation? 

When you drink alcohol, your body begins a complicated process to break it down. First, it converts alcohol into a toxic compound called acetaldehyde in the liver. This substance can be harmful for two main reasons. 

Firstly, acetaldehyde damages cells and DNA, which can lead to long-term health issues. Secondly, because your body sees acetaldehyde as a threat, it triggers an inflammatory response, signalling your immune system to jump into action.

As we mentioned earlier, inflammation is typically a protective mechanism that helps your body heal. However, if you drink alcohol regularly or in large amounts, this immune response can become overactive. Instead of calming down after the initial threat is eliminated, inflammation may continue even when there's no real danger. This chronic inflammation can lead to a range of health problems, including liver disease and heightened risk for serious conditions like heart disease and certain cancers.

Additionally, ongoing inflammation can create a dangerous cycle. The damage caused by acetaldehyde leads to more inflammation, which causes further tissue harm—weakening your immune system in the long run.

The Hidden Health Risks Linked to Inflammation

When you drink alcohol, it can cause inflammation in your body in a few ways. First off, alcohol messes with the delicate balance of bacteria in your gut. Your gut has good bacteria that help keep your digestive system healthy, but drinking can lead to an overgrowth of harmful bacteria. This imbalance can cause inflammation in your gut, and over time, that inflammation can spread and affect other areas of your body, including your heart and even your brain.

Next, when your body breaks down alcohol, it creates some unstable molecules called reactive oxygen species (ROS). These are a type of free radical that can lead to oxidative stress, which happens when there are too many harmful molecules and not enough protective ones to counteract them. This imbalance sparks inflammation and is linked to various health issues, like heart problems and cancer.

Drinking can also make your gut lining more permeable, meaning it becomes easier for toxins to leak into your bloodstream. When these toxins get out, your immune system reacts by releasing inflammation-promoting proteins. This low-grade inflammation can increase your risk of problems like obesity and diabetes.

Lastly, alcohol can weaken your immune system overall. When it’s not working as effectively, your body struggles to fend off infections and regulate inflammation properly, which can lead to additional health complications. 

So, while enjoying a drink can seem harmless in the moment, it's important to be aware of how alcohol can lead to inflammation and affect your health in the long run.

Is One Type of Alcohol Better Than Another? 

You might be wondering if certain types of alcohol, like wine or beer, are better when it comes to inflammation. The truth is that all types of alcoholic drinks can contribute to inflammation. 

While there isn't a specific "worst" alcohol for inflammation, some research suggests that wine may be a slightly better option. Red wine contains polyphenols like resveratrol, which have anti-inflammatory properties and might help reduce the risk of heart disease. However, it's important to remember that drinking too much wine can still lead to increased inflammation. Plus, resveratrol is actually found in higher amounts in many fresh fruits, so you could get those benefits without drinking wine.

How to Reduce Inflammation Naturally

Taking control of your health involves being mindful of factors that influence inflammation in your body. With some simple lifemy changes, you can significantly improve how you feel. Here are some simple tips you can try to help you manage inflammation:  

1. Moderate Your Alcohol Consumption

Alcohol can increase inflammation, especially when consumed in large amounts. Consider cutting back or opting for lower-alcohol alternatives. Keep track of your weekly intake to ensure moderation—aim for a balanced approach.  

2. Follow an Anti-Inflammatory Diet

Your diet plays a vital role in managing inflammation. Focus on foods rich in omega-3 fatty acids like avocados and chia seeds, as well as colourful fruits and vegetables packed with antioxidants. Whole grains, nuts, and seeds are excellent choices too. Try to limit processed foods and sugars, which can worsen inflammation.  

3. Stay Active

Regular exercise is a natural way to combat inflammation. Aim for at least 30 minutes of moderate activity, such as walking, cycling, or yoga, most days of the week. Physical activity boosts your body’s production of anti-inflammatory molecules, helping you feel better overall.  

4. Prioritise Quality Sleep 

Good sleep is crucial for recovery and overall health. Aim for 7-9 hours of restful sleep each night. To improve your sleep quality, stick to a regular sleep schedule, keep your bedroom cool and dark, and avoid screens before bed. 

5. Try Supplements

Supplements can play a beneficial role in managing inflammation, especially when combined with a balanced diet and a healthy lifemy. Consider omega-3 supplements, curcumin (found in turmeric), and vitamin D to support your efforts. Key supplements to consider include omega-3 fatty acids, curcumin (the active compound in turmeric), and vitamin D.

Omega-3 Fatty Acids: These essential fats are known for their anti-inflammatory properties. Found in fatty fish like salmon and mackerel, as well as in flaxseeds and walnuts, omega-3 supplements can help reduce inflammation throughout the body by lowering levels of inflammatory markers. They may also improve heart health and support brain function. 

Our Omega 3 softgels have a shell made using gelatine from fish where many competitors use bovine gelatine. DHA and EPA contribute to the maintenance of normal blood pressure, brain function, vision and heart function Claims substantiated by EFSA (European Food Safety Authority).

Curcumin: This powerful antioxidant is a major component of turmeric. Curcumin has been shown in various studies to reduce inflammation and possess anti-inflammatory effects. Incorporating curcumin supplements into your routine can help alleviate symptoms associated with chronic inflammatory conditions. 

Vitamin D: Vitamin D is crucial for maintaining a healthy immune system. Low levels of vitamin D have been linked to increased inflammation and various autoimmune disorders. Supplementing with vitamin D can help ensure optimal levels, particularly for those who may have limited sun exposure or dietary restrictions.

Vitamin D is a fat-soluble vitamin. Usually, Vitamin D is sourced from lanolin which is from sheep’s wool, making it non vegan friendly. However, this supplement is completely suitable for vegans as the source is lichen, a vegan Vitamin D source alternative.

So, is quitting drinking an effective way to reduce inflammation? Absolutely. Research shows that when you stop consuming alcohol, your body can begin to heal, with your liver showing signs of recovery in as little as two weeks. While abstaining from alcohol may not reverse any existing damage, it plays a crucial role in preventing further deterioration of liver health. This not only enhances your overall well-being but may also contribute to a longer, healthier life.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.