how to limit alcohol

Drinking alcohol is closely related to the occurrence of many types of cancer. The irreversible damage to DNA caused by acetaldehyde, a metabolite of alcohol, is an important mechanism that increases the risk of cancer. So, in our daily lives, how exactly should we limit alcohol consumption to reduce the risk of cancer and protect our health? Let's explore this in detail next.

I. Precise Control of Alcohol Intake

Controlling the amount of alcohol consumed is a crucial step in limiting alcohol intake. According to the latest "Chinese Dietary Guidelines (2022)", if adults choose to drink alcohol, the daily alcohol intake should not exceed 15 grams. Considering gender differences, it is recommended that men consume no more than 25 grams of alcohol per day and women no more than 15 grams. If the goal is to prevent cancer, the best choice is to abstain from alcohol altogether. This standard is not arbitrarily set but is based on a comprehensive assessment of health risks, aiming to minimize the potential harm of alcohol consumption to health to the greatest extent.

To understand it more intuitively, here are the equivalent drinking amounts for different types of alcohol for adults: For adult men, the alcohol intake should not exceed 25g per day, which is equivalent to 750ml of beer, or 250ml of wine, or 75g of 38-degree Baijiu, or 50g of strong Baijiu; for adult women, the alcohol intake should not exceed 15g per day, which is equivalent to 450ml of beer, or 150ml of wine, or 50g of 38-degree Baijiu.

Worldwide, different organizations and countries have their own drinking safety standards. The World Health Organization suggests that the safe amount of alcohol for adults is no more than 20 grams of pure alcohol per day. The U.S. Dietary Guidelines for Americans state that for adult men, the safe amount of alcohol is no more than 28 grams of pure alcohol per day, and for adult women, it is no more than 14 grams of pure alcohol per day, which is roughly equivalent to two standard beers for men and one standard beer for women each day. People can refer to these standards based on their own situations and strictly control their alcohol intake. For more scientific knowledge about alcohol consumption and health, you can watch the science popularization video: https://www.ixigua.com/6873635951994733063?wid_try=1

II. Make Wise Choices of Healthy Drinks

Reducing the intake of alcoholic beverages and opting for healthy drinks instead is also an important measure to limit alcohol consumption. The world-renowned four healthy drinks - soy milk, red wine, green tea, and yogurt - are all good choices.

Soy milk originated in China. It is highly nutritious and can be compared with milk. Even its health benefits are superior. Soy milk is rich in high-quality protein and various trace elements needed by the human body, as well as abundant minerals such as calcium, phosphorus and iron. Its iron content is twenty-five times that of milk. Regular consumption of soy milk is very beneficial to the body.

During the wine-making process, the grape pulp contains super-strong antioxidants. The SOD in it can neutralize the free radicals produced by the body, protect cells and organs from oxidation, and restore the skin's fairness and luster. To a certain extent, it is beneficial to health. However, it should be noted that even though red wine has these benefits, it should not be consumed in excess and still follow the daily alcohol intake standard.

Green tea is rich in vitamin C. It not only helps prevent skin aging and remove impurities from the skin, but also dissolves fat, eliminates greasiness and prevents fat accumulation. It is a natural and economical healthy drink.

Yogurt is made by sterilizing and disinfecting milk and then fermenting it with lactic acid bacteria. It combines nutrition, health care and beauty benefits. Yogurt contains a large amount of active lactic acid bacteria, which can replenish the intestinal flora and restore balance. It also contains minerals that can protect teeth and strengthen bones.

In daily life, we can replace alcoholic beverages with these healthy drinks, which can not only meet the body's needs for water and nutrients, but also reduce the harm of alcohol to the body.

III. Firmly Avoid Long-Term Alcohol Consumption

It is important to note that even moderate alcohol intake, if sustained over a long period, can increase the risk of cancer. The study "Alcohol intake and cause-specific mortality in 512,000 adults in China: a prospective cohort study with genetic evidence" published in The Lancet Public Health found that even moderate drinkers (with weekly alcohol intake < 140 grams) have a higher risk of dying from cancer than non-drinkers. This clearly indicates that long-term alcohol consumption, even if the amount seems small, can silently damage our health and lay the groundwork for cancer. Therefore, for the sake of our own and our family's health, we must firmly avoid long-term alcohol consumption.

Limiting alcohol consumption is an important measure for cancer prevention and maintaining good health. By precisely controlling the amount of alcohol consumed, making wise choices of healthy beverages, and resolutely avoiding long-term drinking, we can reduce the risk of cancer and embrace a healthier life. Let's start now, take action, develop good living habits, and stay away from the health threats brought by alcohol.