For many of us, a glass of wine is part of the good life. But it can be worth understanding what alcohol actually does inside the body, because with that knowledge it becomes easier to make informed and balanced choices. Here, Thilde Maarbjerg gives a clear overview of how alcohol affects five systems in the body.
1. Fat burning is temporarily paused
The liver treats alcohol as a substance that needs to be broken down right away. Because that task takes priority, fat burning can be significantly reduced while the alcohol is being processed.
This has a practical consequence. If you consume other calories at the same time, for example fat or carbohydrate, there is a greater chance they'll be stored rather than burned. Depending on the amount, fat burning can stay affected for a few hours after you've had a drink.
2. Hormone balance shifts
Alcohol affects how the liver regulates hormones. Among other things, it can lower testosterone and raise estrogen.
It also affects sleep, particularly the important REM sleep, and it can influence cortisol levels the following day. In this way, several hormonal systems are touched at once.
3. The gut becomes more permeable
Alcohol can irritate the gut lining and increase the gut's permeability.
This means that substances normally kept inside the gut can more easily pass into the bloodstream. Among them are compounds from bacteria, which can contribute to a low level of inflammation in the body that the immune system then works to handle.
4. The immune system works harder
Alcohol can stimulate an immune response. The body reacts a little as if there were something to defend against, and this contributes to a low level of inflammation by raising the signaling molecules known as cytokines.
With frequent intake, the body can settle into a more ongoing state of low-grade inflammation. That can mean the immune system has less capacity to respond effectively when it's genuinely needed.
5. The brain feels both calm and after-effect
Alcohol can cross the blood-brain barrier, which explains the relaxing feeling many people notice from the first glass. There's an upregulation of the signaling molecule GABA and a downregulation of glutamate, and together they create a sense of calm.
The effect has a flip side that shows up afterward, though. A rebound of glutamate occurs, which affects serotonin, one of the molecules that helps keep our mood up. When serotonin dips, it can produce that familiar next-day feeling, where mood, clarity, and energy are often a little lower than usual.
The good news: the body recovers
The liver is a remarkably regenerative organ. First and foremost, it needs space and rest.
When you take breaks from alcohol, the liver gets the chance to burn fat and regulate hormones again. The gut gets time to rebuild its barrier, and the immune system gets a break. Hydration also plays an important role, so it's a good idea to drink plenty of water and other non-alcoholic fluids along the way.
Thilde's tips for when you do drink
Eat alongside it. A meal with protein, fat, and fiber slows the rate at which alcohol is absorbed into the bloodstream. It doesn't change alcohol's effect in itself, but it means it doesn't hit as hard.
Plan the next day in advance. Start the day with water and lemon, and have a nourishing meal ready. Fatty fish with vegetables and a little olive oil on top is a good example of a meal that gives the body good conditions to recover.
