Choosing Cleaner Alcohol: A Guide to Minimizing Inflammation

In functional medicine, there is no one-size-fits-all when it comes to alcohol consumption. Most healthy adults can enjoy alcohol in moderation, while others are better off avoiding it altogether, especially if they’re dealing with inflammatory conditions.

Alcohol is a known inflammatory. How much you can personally handle depends on your individual health, and there are options for alcoholic beverages that are less inflammatory than others. I get into all of it in this complete guide to alcohol and your health.

Alcohol’s Effect On Your Health

Excessive alcohol consumption can lead to an increased risk of alcoholic liver disease, cancer, diabetes, neurological complications, and many more inflammation-related conditions.

When it comes to moderate alcohol consumption, the research is more mixed. Some studies suggest that light to moderate use may be beneficial to your health and reduce your risk of cardiovascular issues and type 2 diabetes. (1)

Others show there is no safe level of consumption from a healthcare provider’s perspective and that even moderate consumption contributes to cancer and heart disease risk. (2)

Chronic alcohol use also affects the brain. Increased use over time inhibits the growth of new cells in areas of the brain responsible for learning and memory. This can contribute to higher levels of memory problems, cognitive dysfunction, and early-onset dementia. (3)

Regular ethanol use also weakens the immune system, leaving the body more vulnerable to infections. The liver, responsible for detoxifying alcohol, can suffer severe damage, leading to conditions such as fatty liver disease, alcoholic hepatitis, and cirrhosis. (4)

This doesn’t even include the devastating psychological hold it can have on those struggling with alcohol abuse or the link between alcohol use and diminished mental health outcomes. (5)

As a functional medicine provider, I always take an individualized approach to patient health. For some, the harmful effects of alcohol outweigh any potential health benefits. For others, limited to moderate alcohol use may be OK as part of a healthy lifestyle overall.

In my practice, I recommend that my patients treat alcohol like sugar. It’s a treat meant to be consumed occasionally and in proper moderation.

The way I see it, there’s no doubt that alcohol is more inflammatory than not due to the burden that it puts on your GI tract and liver, which houses your body’s detoxification system. That’s before we get into the effects on your blood sugar, sleep, and food cravings that also contribute to inflammation.

Limiting alcohol intake as much as possible is the safest approach. I often see patients who do everything “right” but still have issues with their gut, mood, anxiety levels, and inflammation levels. Often, eliminating those weekend drinks or evening glasses of wine is the answer.

Making Cleaner Alcohol Choices Fun

Making healthier, cleaner choices when it comes to your alcohol consumption doesn’t have to be boring. You can get creative with any of the options above without adding inflammatory sugars or high-calorie mixers.

Cocktails are a fun opportunity to play around with plant-based herbal medicines like adaptogens, which can help your body manage stress as you drink. Mix ashwagandha powder into a vodka- or gin-based cocktail for a subtle, earthy taste.

Here are a few more tips to fix yourself the best alcoholic drink for inflammation:

• Say no to soda or other pre-mixed syrups loaded with sugar that can impact your gut health and perpetuate inflammation. Stick to flavored seltzers like LaCroix, Spindrift, or Zevia, or teas and coconut water.
• Opt for Stevia, monk fruit, natural honey, or maple syrup over sugary mixers.
• Try kombucha as a mixer for the added benefit of probiotics and the antioxidant power of tea.
• Incorporate fresh herbs like mint, basil, or rosemary into your anti-inflammatory alcoholic cocktails. All three boast antimicrobial effects that support healthy immune cells. (15)
• Add a dash of citrus from fruits like lemon, lime, or grapefruit for immune-boosting vitamin C.
• Fresh veggies like cucumber or celery can add a refreshing element and hydration.
• Make homemade syrups out of ingredients like lavender to reduce stress and anxiety or cilantro to enhance neuroprotective effects. (16, 17)
• Infuse your drink with spices like turmeric or ginger for anti-inflammatory effects. Ginger reduces digestive distress, too, an added benefit for those with a sensitive gut.

You can also explore alcohol-free alternatives. Seek out non-alcoholic beer or wine options that won’t add to liver inflammation. Just read the labels carefully. Some brands contain additives or residual sugars that won’t do you much good.

Homemade mocktails are an even better option because you control the ingredients. That’s especially important during periods of potential excess like the holidays.

View this post on Instagram

A post shared by Dr. Will Cole (@drwillcole)

Healing From Inflammation With Functional Medicine

If you think alcohol might be contributing to chronic inflammation in your body, try going alcohol-free for a month or two. Replace your favorite drinks with mocktails and adaptogenic elixirs.

You could notice a surprising impact. I’ve had many patients report improvements in their sleep, energy levels, skin health, and weight just by cutting out alcohol, even if they were only drinking fairly moderately to begin with.

For more guidance in combatting chronic inflammation, a holistic approach can help. We provide webcam health consultations for people around the globe seeking long-term solutions to inflammatory conditions and improved wellness.

FAQ

How does alcohol affect rheumatoid arthritis?

Alcohol can exacerbate rheumatoid arthritis by increasing inflammation and impairing immune function. (9) Both can contribute to joint pain and swelling. It can also interfere with medications you’re taking to manage your symptoms.

How do you reduce inflammation after drinking?

To reduce inflammation after drinking, focus on hydration and detoxing. Drink plenty of water to flush out endotoxins and help rehydrate. Eat anti-inflammatory foods like ginger, turmeric, leafy greens, and omega-3-rich fatty fish. 

Light exercise or stretching can help your body release anti-inflammatory cytokines and improve circulation. (18) Consider supplements like magnesium or vitamin C if you feel like your immune system took a hit. Get plenty of rest and avoid more alcohol as your body recovers.

Generally, acute inflammation can last anywhere from several hours to a few days, but it depends on things like the amounts of alcohol consumed and your health.

What are the long-term effects of alcohol on inflammation markers in the body?

Long-term alcohol consumption elevates inflammation markers in the body, contributing to chronic inflammation. Over time, alcohol causes gut dysbiosis, triggers immune responses, and is a risk factor for cardiovascular disease, liver damage, and autoimmune conditions.

Sources

• Hendriks, H.F.J. (2020). Alcohol and human health: what is the evidence? Annual Review of Food Science and Technology, 11, 1-21. 
• Iranpour, A. & Nakhaee, N. (2019). A review of alcohol-related harms: a recent update. Addiction & Health, 11(2), 129-137. 
• Zahr, N.M. (2024). Alcohol use disorder and dementia: a review. Alcohol Research, 44(1), 03. 
• Roerecke, M., Vafaei, A., Hasan, O.S.M., et al. (2019). Alcohol consumption and risk of liver cirrhosis: a systematic review and meta-analysis. American Journal of Gastroenterology, 114(10), 1574-1586.
• Palzes, V.A., Parthasarathy, S., Chi, F.W., et al. (2020). Associations between psychiatric disorders and alcohol consumption levels in an adult primary care population. Alcohol, Clinical, and Experimental Research, 44(12), 2536-2544.
• Bishehsari, F., Magno, E., Swanson, G., et al. (2017). Alcohol and gut-derived inflammation. Alcohol Research, 38(2), 163-171. 
• Lindtner, C., Scherer, T., Zielinski, E., (2013). Binge drinking induces whole-body insulin resistance by impairing hypothalamic insulin action. Science Translational Medicine, 5(170), 170ra14. 
• Day, E. & Rudd, J.H.F. (2019). Alcohol use disorders and the heart. Addiction, 114(9), 1670-1678. 
• Azizov, V. & Zaiss, M.M. (2021). Alcohol consumption in rheumatoid arthritis: a path through the immune system. Nutrients, 13(4), 1324. 
• Yang, J.H., Kweon, S.S., Lee, Y.H., et al. (2021). Association between alcohol consumption and serum cortisol levels: a mendelian randomization study. Journal of Korean Medical Scence, 36(30), e195. 
• Rumgay, H., Murphy, N., Ferrari, P., et al. (2021). Alcohol and cancer: epidemiology and biological mechanisms. Nutrients, 13(9), 3173. 
• Lombardo, M., Feraco, A., Camajani, E., et al. (2023). Health effects of red wine consumption: a narrative review of an issue that still deserves debate. Nutrients, 15(8), 1921. 
• Hernández-Macias, S., Comas-Basté, O., Jofré, A., et al. (2021). Growth-promoting effect of cava lees on lactic acid bacteria strains: a potential revalorization strategy of a winery by-product. Foods, 10(7), 1636. 
• El-Banna, A.A., Shawky, E., Celik, I., et al. (2024). Deciphering the putative bioactive metabolites and the underlying mechanism of Juniperus horizontalis Moench (Creeping juniper) in the treatment of inflammation using network pharmacology and molecular docking. Journal of Pharmacy and Pharmacology, 76(5), 514-533. 
• Opara, EI. & Chohan, M. (2014). Culinary herbs and spices: their bioactive properties, the contribution of polyphenols and the challenges in deducing their true health benefits. International Journal of Molecular Sciences, 15(10), 19183-19202. 
• Donelli, D., Antonelli, M., Bellinazzi, C., et al. (2019). Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine, 65, 153099. 
• Prachayasittikul, V., Prachayasittikul, S., Ruchirawat, S., et al. (2018). Coriander (coriandrum sativum): a promising functional food toward the well-being. Food Research International, 105, 305-323. 
• Allen, J., Sun, Y., & Woods, J.A. (2015). Exercise and the regulation of inflammatory responses. Progress in Molecular Biology and Translational Science, 135, 337-354.