How Much Alcohol Does It Take To Increase Cancer Risk?

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Alcohol is, of course, unhealthy. Not even the famous “small glass of red” is recommended:

Can We Drink To Good Health?

Alcohol also increases all-cause mortality at any dose (even “low-risk drinking”):

Alcohol Consumption Patterns and Mortality Among Older Adults

…and the World Health Organization has declared that the only safe amount of alcohol is zero:

WHO: No level of alcohol consumption is safe for our health

But what of alcohol and cancer? According to the American Association of Cancer Research’s latest report, more than half of Americans do not know that alcohol increases the risk of cancer:

Source: AACR Cancer Progress Report

Why/how does alcohol increase the risk of cancer?

There’s an obvious aspect and a less obvious but very important aspect:

  • The obvious: alcohol damages almost every system in the body, and so it’s little surprise if that includes systems whose job it is to keep us safe from cancer.
  • The less obvious: alcohol is largely metabolized by certain enzymes that have an impact on DNA repair, such as alcohol dehydrogenases and aldehyde dehydrogenases, amongst others, and noteworthily, acetaldehyde (the main metabolite of alcohol) is itself genotoxic.

Read more: Alcohol & Cancer

This is important, because it means alcohol also increases the risk of cancers other than the obvious head/neck, laryngeal, esophageal, liver, and colorectal cancers.

However, those cancers are of course the most well-represented of alcohol-related cancers, along with breast cancer (this has to do with alcohol’s effect on estrogen metabolism).

If you’re curious about the numbers, and the changes in risk if one reduces/quits/reprises drinking:

❝The increased alcohol-related cancer incidence was associated with dose; those who changed from nondrinking to mild (adjusted hazard ratio [aHR], 1.03; 95% CI, 1.00-1.06), moderate (aHR, 1.10; 95% CI, 1.02-1.18), or heavy (aHR, 1.34; 95% CI, 1.23-1.45) drinking levels had an associated higher risk than those who did not drink.

Those with mild drinking levels who quit drinking had a lower risk of alcohol-related cancer (aHR, 0.96; 95% CI, 0.92-0.99) than those who sustained their drinking levels.

Those with moderate (aHR, 1.07; 95% CI, 1.03-1.12) or heavy (aHR, 1.07; 95% CI, 1.02-1.12) drinking levels who quit drinking had a higher all cancer incidence than those who sustained their levels, but when quitting was sustained, this increase in risk disappeared.

Results of this study showed that increased alcohol consumption was associated with higher risks for alcohol-related and all cancers, whereas sustained quitting and reduced drinking were associated with lower risks of alcohol-related and all cancers.

Alcohol cessation and reduction should be reinforced for the prevention of cancer.❞

Source: Association Between Changes in Alcohol Consumption and Cancer Risk

Worried it’s too late?

If you’re reading this (and thus, evidently, still alive), it isn’t. It’s never too late (nor too early) to reduce, or ideally stop, drinking. Even if you already have cancer, drinking more alcohol will only exacerbate things, and abstaining from alcohol will improve your chances of recovery.

For a reassuring timeline of recovery from alcohol-related damage, see:

What Happens To Your Body When You Stop Drinking Alcohol

Want to stop, but have tried before and find it daunting?

There are a few ways to make it a lot easier:

Rethinking Drinking: How To Reduce Or Quit Alcohol

Take care!

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  • Do Try This At Home: The 12-Week Brain Fitness Program

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    12 Weeks To Measurably Boost Your Brain

    This is Dr. Majid Fotuhi. From humble beginnings (being smuggled out of Iran in 1980 to avoid death in the war), he went on (after teaching himself English, French, and German, hedging his bets as he didn’t know for sure where life would lead him) to get his MD from Harvard Medical School and his PhD in neuroscience from Johns Hopkins University. Since then, he’s had a decades-long illustrious career in neurology and neurophysiology.

    What does he want us to know?

    The Brain Fitness Program

    This is not, by the way, something he’s selling. Rather, it was a landmark 12-week study in which 127 people aged 60–80, of which 63% female, all with a diagnosis of mild cognitive impairment, underwent an interventional trial—in other words, a 12-week brain fitness course.

    After it, 84% of the participants showed statistically significant improvements in cognitive function.

    Not only that, but of those who underwent MRI testing before and after (not possible for everyone due to practical limitations), 71% showed either no further deterioration of the hippocampus, or actual growth above the baseline volume of the hippocampus (that’s good, and it means functionally the memory center of the brain has been rejuvenated).

    You can read a little more about the study here:

    A Personalized 12-week “Brain Fitness Program” for Improving Cognitive Function and Increasing the Volume of Hippocampus in Elderly with Mild Cognitive Impairment

    As for what the program consisted of, and what Dr. Fotuhi thus recommends for everyone…

    Cognitive stimulation

    This is critical, so we’re going to spend most time on this one—the others we can give just a quick note and a pointer.

    In the study this came in several forms and had the benefit of neurofeedback technology, but he says we can replicate most of the effects by simply doing something cognitively stimulating. Whatever challenges your brain is good, but for maximum effect, it should involve the language faculties of the brain, since these are what tend to get hit most by age-related cognitive decline, and are also what tends to have the biggest impact on life when lost.

    If you lose your keys, that’s an inconvenience, but if you can’t communicate what is distressing you, or understand what someone is explaining to you, that’s many times worse—and that kind of thing is a common reality for many people with dementia.

    To keep the lights brightly lit in that part of the brain: language-learning is good, at whatever level suits you personally. In other words: there’s a difference between entry-level Duolingo Spanish, and critically analysing Rumi’s poetry in the original Persian, so go with whatever is challenging and/but accessible for you—just like you wouldn’t go to the gym for the first time and try to deadlift 500lbs, but you also probably wouldn’t do curls with the same 1lb weights every day for 10 years.

    In other words: progressive overloading is key, for the brain as well as for muscles. Start easy, but if you’re breezing through everything, it’s time to step it up.

    If for some reason you’re really set against the idea of learning another language, though, check out:

    Reading As A Cognitive Exercise ← there are specific tips here for ensuring your reading is (and remains) cognitively beneficial

    Mediterranean diet

    Shocking nobody, this is once again recommended. You might like to check out the brain-healthy “MIND” tweak to it, here:

    Four Ways To Upgrade The Mediterranean Diet ← it’s the fourth one

    Omega-3 supplementation

    Nothing complicated here. The brain needs a healthy balance of these fatty acids to function properly, and most people have an incorrect balance (too little omega-3 for the omega-6 present):

    What Omega-3 Fatty Acids Really Do For Us ← scroll to “against cognitive decline”

    Increasing fitness

    There’s a good rule of thumb: what’s healthy for your heart, is healthy for your brain. This is because, like every other organ in your body, the brain does not function well without good circulation bringing plenty of oxygen and nutrients, which means good cardiovascular health is necessary. The brain is extra sensitive to this because it’s a demanding organ in terms of how much stuff it needs delivering via blood, and also because of the (necessary; we’d die quickly and horribly without it) impediment of the blood-brain barrier, and the possibility of beta-amyloid plaques and similar woes (they will build up if circulation isn’t good).

    How To Reduce Your Alzheimer’s Risk ← number two on the list here

    Practising mindfulness medication

    This is also straightforward, but not to be underestimated or skipped over:

    No-Frills, Evidence-Based Mindfulness

    Want to step it up? Check out:

    Meditation Games That You’ll Actually Enjoy

    Lastly…

    Dr. Fotuhi wants us to consider looking after our brain the same way we look after our teeth. No, he doesn’t want us to brush our brain, but he does want us to take small measurable actions multiple times per day, every day.

    You can’t just spend the day doing nothing but brushing your teeth for the entirety of January the 1st and then expect them to be healthy for the rest of the year; it doesn’t work like that—and it doesn’t work like that for the brain, either.

    So, make the habits, and keep them going

    Take care!

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  • The Humor Habit – by Paul Osincup

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Ask not for whom the bell tolls… It could be tolling for anyone. Don’t worry about it.It’s probably fine.

    More seriously (heh), laughter is good for healthy lifespan, also called healthspan. It eases stress and anxiety, gives our brains neurochemicals they need to function well, and is very pro-social too, which in turn has knock-on positive effects for our own mental health as well as those around us.

    This book is a guide to cultivating that humor, finding the funny side in difficult times, and bringing a light-hearted silliness to moments where it helps.

    The title suggests it’s about habit-building (and it is!) but it’s also about knowing where to look in your daily life for humorous potential and how to find it, and how to bring that into being in the moment.

    The style is that of an instruction manual with a healthy dose of pop-science; first and foremost this is a practical guide, not a several-hundred page exhortation on “find things funny!”, but rather a “hey, psst, here are many sneaky insider tricks for finding the funny“.

    Bottom line: this book is not only a very enjoyable read, but also very much the gift that keeps on giving, so treat yourself!

    Click here to check out The Humor Habit, and strength your funny-bones!

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  • Viruses aren’t always harmful. 6 ways they’re used in health care and pest control

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.

    But viruses can also be used to benefit human health, agriculture and the environment.

    Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.

    Viruses get into your cells and use your cell machinery to copy themselves.
    Here are six ways we’ve harnessed this for health care and pest control.

    1. To correct genes

    Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.

    If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.

    Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
    DEXi

    Viral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.

    Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.

    2. Treat cancer

    Viral vectors can be used to treat cancer.

    Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.

    Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).

    Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.

    This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.

    We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.

    Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.

    3. Create immune responses

    Viral vectors can create a protective immune response to a particular viral antigen.

    One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.

    The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.

    Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.

    4. Act as vaccines

    Viruses can be modified to act directly as vaccines themselves in several ways.

    We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.

    The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).

    Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).

    An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.

    5. Kill bacteria

    Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.

    Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.

    Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.

    A phage
    Bacteriophages (red) are viruses that kill bacteria (green).
    Shutterstock

    6. Target plant, fungal or animal pests

    Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).

    This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.

    The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.

    When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.

    We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.

    Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.

    Other viruses reduce plant damage from fungal pests.

    Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.

    Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.The Conversation

    Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Egg Whites vs Whole Eggs – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing egg whites to whole eggs, we picked the whole eggs.

    Why?

    Egg whites are mostly protein. Egg yolks are mostly fat, with some protein.

    However, fat ≠ bad, and the yolk is also where the choline is stored, which itself (as well as its benefits for your brain) will tend to reduce fat storage in the body.

    Furthermore, the yolk contains an assortment of vitamins, minerals, and essential amino acids. After all, the yolk is there specifically to contain everything needed to turn a cluster of cells into a small bird.

    Read more: Eggs: All Things In Moderation?

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  • Crispy Tempeh & Warming Mixed Grains In Harissa Dressing

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Comfort food that packs a nutritional punch! Lots of protein, fiber, vitamins, minerals, and healthy fats, and more polyphenols than you can shake a fork at.

    You will need

    • 1 lb cooked mixed whole grains (your choice what kind; gluten-free options include buckwheat, quinoa, millet)
    • 7 oz tempeh, cut into ½” cubes
    • 2 red peppers, cut into strips
    • 10 baby plum tomatoes, halved
    • 1 avocado, pitted, peeled, and diced
    • 1 bulb garlic, paperwork done but cloves left whole
    • 1 oz black olives, pitted and halved
    • 4 tbsp extra virgin olive oil
    • 2 tbsp harissa paste
    • 2 tbsp soy sauce (ideally tamari)
    • 1 tbsp nutritional yeast
    • 1 tbsp chia seeds
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • 1 handful chopped fresh flat-leaf parsley
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 400℉ / 200℃.

    2) Combine the red pepper strips with the tomatoes, garlic, 2 tbsp of the olive oil, and the MSG/salt, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes. Remove when done, and allow to cool a little.

    3) Combine the tempeh with the soy sauce and nutritional yeast flakes, tossing thoroughly to ensure an even coating. Spread them on a lined baking tray, and roast for about 25 minutes, tossing regularly to ensure it is crispy on all sides. If you get started on the tempeh as soon as the vegetables are in the oven, these should be ready only a few minutes after the vegetables.

    4) Whisk together the remaining olive oil and harissa paste in a small bowl, to make the dressing,

    5) Mix everything in a big serving bowl. By “everything” we mean the roasted vegetables, the crispy tempeh, the mixed grains, the dressing, the chia seeds, the black pepper, the red chili flakes, and the flat leaf parsley.

    6) Serve warm.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Military Secrets (Ssh!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Can you keep a secret?

    When actor Christopher Lee was asked about his time as a British special forces operative, he would look furtively around, and ask “can you keep a secret?” Upon getting a yes, he would reply:

    “So can I”

    We can’t, though! We just can’t help sharing cool, useful information that changes people’s lives. Never is that more critical than now, as the end of January has been called the most depressing time of year, according to Dr. Cliff Arnall at the University of Cardiff. It doesn’t have to be all doom and gloom, though:

    Today we’re going to share a trick… It’s called the “secret of eternal happiness” (yes, we know… we didn’t come up with the name!) and is taught to soldiers to fend off the worst kinds of despair.

    The soldiers would be ordered to take a moment to reflect on the sheer helplessness of their situation, the ridiculous impossibility of the odds against them, all and any physical pain they might suffer, the weakness of their faltering body… and just when everything feels as bad is it can possibly feel, they’re told to say out loud—as sadly as possible—this single word:

    “Boop”

    It all but guarantees to result in cracking a smile, no matter the situation.

    Now this knowledge is yours too! Keep it secret! Or don’t. Sharing is caring.

    Don’t Forget…

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