How drinking alcohol affects your cancer risk

• Hormonal changes: Alcohol can increase levels of estrogen and other hormones linked to breast cancer.

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• Inflammation: Regular drinking can lead to chronic inflammation, which is linked to cancer development.

• Nutrient absorption issues: Alcohol can reduce the body’s ability to absorb key nutrients like folate, which may help protect against certain cancers.

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What cancers is alcohol linked to?

Drinking alcohol is linked to an increased risk of developing several types of cancer:

• Breast cancer: Even light drinking can slightly increase breast cancer risk.

• Colorectal cancer: Studies suggest moderate to heavy alcohol use increases the risk of colon cancer and rectal cancer.

• Esophageal cancer: Alcohol can damage the esophagus, increasing the risk of esophageal squamous cell carcinoma.

• Head and neck cancers: Alcohol consumption is a known risk factor for cancers of the mouth, throat and voice box.

• Liver cancer: The liver metabolizes alcohol. Excessive drinking can lead to cirrhosis, which raises liver cancer risk.

• Pancreatic cancer: Some studies suggest alcohol may contribute to pancreatic cancer by causing chronic inflammation.

• Stomach cancer: Regular alcohol consumption can damage the stomach lining, increasing stomach cancer risk over time.

What happens to your body when you drink alcohol every day?

Alcohol can cause inflammation in the body. Chronic inflammation can cause joint pain and stiffness, skin problems like eczema and an overall unwell feeling. Chronic inflammation can also increase the risk of developing cancer.

Drinking alcohol daily — even in small amounts — can also take a toll on your health in the following ways:

• Brain effects: Alcohol can interfere with neurotransmitter function, leading to memory problems, mood swings and decreased cognitive function over time. It also reduces your brain’s ability to repair itself, potentially accelerating cognitive decline.

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• Heart concerns: While some studies suggest small amounts of alcohol might be heart-friendly, too much can lead to high blood pressure and heart disease.

• Hair, skin and nails: Alcohol can dehydrate your body, causing brittle hair, nails and dry skin.

• Reduced performance: Daily drinking can make you feel less focused, sluggish and not at your best self. It can also affect your sleep quality, energy levels and mental clarity. Alcohol can also reduce motivation, making it harder to stay active and productive.

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• Weight gain: Alcohol is high in empty calories and can contribute to weight gain, which is another risk factor for cancer. Empty calories mean the food or beverage has no nutritional value.

What does not drinking alcohol do to your body?

Abstaining from alcohol helps reduce your chances of developing alcohol-related cancers. If you reduce or eliminate alcohol, your body can also benefit in the following ways:

• Better sleep: Alcohol disrupts sleep cycles, so cutting back can lead to better rest.

• Improved liver health: The liver begins to repair itself when alcohol consumption decreases. When your liver functions properly, you feel well because it removes toxins from the blood and regulates your blood sugar levels.

• More energy and hydration: Alcohol dehydrates you, so drinking less helps improve energy levels and hydration. Staying hydrated is important for many of your body’s functions, like regulating your temperature and digestive health.

• Sharper brain function: Without alcohol’s effects, you may experience better focus, memory and overall cognitive function.

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Should I worry about cancer risk if I drink alcohol?

If you enjoy a microbrew with friends or a margarita on vacation, it’s OK! Moderation and understanding your individual cancer risk are key.

The American Cancer Society recommends limiting alcohol intake to no more than one drink per day for women and two drinks per day for men.

If you have other risk factors for cancer, you may want to consider cutting back more or avoiding alcohol altogether. 

In addition to drinking alcohol, multiple other factors can influence cancer risk, including:

• Genetics: An inherited genetic mutation can affect your cancer risk. For example, Lynch syndrome increases colorectal, endometrial and ovarian cancer risk, and BRCA1 and BRCA2 gene mutations increase breast cancer risk.

• Family history: You may have an increased risk of certain cancers if they are prevalent in your family. In particular, having first-degree relatives (parent, sibling or child) with cancer increases your risk. 

• Diet: Regularly eating processed foods high in sodium, added sugars and unhealthy fats (saturated and trans fats) is linked to cancer. Aim to eat natural foods and plenty of fruits, veggies, lean protein and whole grains as much as possible.

• Physical activity: Not exercising regularly has been linked to increased cancer risk. Exercising is a great way to manage inflammation in your body and usually motivates individuals to practice other healthy habits, like diet and weight management.

• Smoking: Don’t smoke! Smoking is bad for you, period.

Related content: Six tips for cancer prevention

Are certain alcohols better or worse for your health?

The type of alcohol you drink matters less than the amount you consume. However, if you choose to drink, select beverages with less sugar so you are at least managing your caloric intake. Drinks mixed with fruit juices or soda, hard cider, liqueurs, sweet wines and sherries are usually high in sugar. Clear liquors have no sugar, and dark liquors, light beer and wine have low sugar content.

What are healthier alternatives to drinking alcohol?

Cutting back on alcohol doesn’t mean giving up socializing or winding down with a relaxing drink at the end of the day. Here are some satisfying alternatives to drinking alcohol:

• Mocktails: Try sophisticated, alcohol-free drinks that offer flavor. 

• Sparkling water with fruit: Infused waters with berries, citrus or herbs can be refreshing and festive.

• Kombucha: This fizzy, fermented tea offers a tangy alternative with potential gut health benefits.

• Herbal teas: Served warm or iced, they provide natural flavor without added sugars or alcohol.