If you’re health-conscious—but still love a glass of wine with dinner, a beer or two on the weekend, or a nice long happy hour with coworkers—you’ve probably wondered how drinking affects your inflammation levels. 

Inflammation is, after all, the main underlying factor in most chronic diseases.

How bad is alcohol, really? 

We all know that chronic heavy alcohol use and alcohol use disorders are bad for our health. When alcohol intake becomes severe, it can lead to an increased risk for liver disease, cancer, diabetes, neurological complications, bone damage, and many more inflammation-related conditions, according to the Mayo Clinic.

But what about moderate drinking or a drink every now and again? 

The research on alcohol intake is very mixed. Some studies show that even very small amounts of alcohol can increase your risk for certain illnesses. For example, a study  published by the American Institute for Cancer Research showed that just one drink a day could increase a person’s risk for breast cancer. Another study,  published in the British Medical Journal, also showed that even moderate amounts of alcohol can affect your memory

Meanwhile, other studies—like this one published  in 2015—say that mild or moderate amounts of certain types of alcohol could actually be beneficial to your health. Moderate alcohol consumption is typically defined as up to one drink per day for women and two drinks a day for men. 

How alcohol affects inflammation 

When it comes to inflammation, the research is also a bit mixed. For example, a study  published in the journal Alcohol & Alcoholism showed that levels of the inflammatory C-reactive protein were higher in people who consumed alcohol. Other studies have shown that alcohol increases levels  of the endotoxin lipopolysaccharide (LPS) in the gut, which is known for inducing inflammation. Finally, people who drink can also develop leaky gut, which can drive widespread inflammation in the body and brain.

On the flip side, certain types of alcohol—mainly red wine—have actually displayed anti-inflammatory properties due to its high concentration of polyphenols  such as resveratrol. Doctors often tell their patients that moderate alcohol consumption is A-okay. As Karen Costenbader, M.D., MPH, a rheumatologist at Brigham and Women’s Hospital in Boston told the arthritis foundation: “Moderate alcohol consumption…reduces biomarkers of inflammation, including c-reactive protein, interleukin-6, and TNF-alpha receptor 2.” 

Confusing, isn’t it? 

If you do consume alcohol, portions matter. According to the National Institute on Alcohol Abuse and Alcoholism, a standard drink is defined as the following: 

• 12 ounces (355 milliliters) of regular beer  
• 8 to 9 ounces (237 to 266 milliliters) of malt liquor 
• 5 ounces (148 milliliters) of unfortified wine  
• 1.5 ounces (44 milliliters) of 80-proof hard liquor  

The type of alcohol you reach for matters, too. The least inflammatory options are hard cider, tequila, brandy, cognac, rum, and red wine because they are grain-free. 

If you think alcohol might be contributing to chronic inflammation in your body, try going alcohol-free for one month, replacing your favorite drinks with mocktails and adaptogenic elixirs. A study  from the University of Sussex showed that people who participated in “Dry January” reported improvements in their health and their relationship with booze. More specifically: 

• 71% slept better;
• 67% had more energy;
• 58% lost weight;
• 57% had better concentration;
• 54% had better skin.

Who knows, cutting down on the booze could end up benefiting your health in more ways than one.

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