Answers to your most asked questions regarding women’s health & hormones with expert insights from Naturopath, Nutritionist & Edible Beauty Founder Anna Mitsios.
Alcohol consumption has a rich history dating back to 7,000 BCE in China. It’s often hand in hand with the celebration and relaxation, and for good reason - it gives you a dopamine rush, we use it to help us unwind. Alcohol has become to go-to solution for most occasions. New job? Let’s drink! Moving house? Better grab some champers! Gone through a break up? Let’s go out and forget about them! Because of this, the average Australian consumes 2.72 standard drinks per day. While in reality doesn’t sound like much, it’s important to understand the impact this can have on our health, especially concerning our hormones.
THE EFFECTS OF ALCOHOL ON HEALTH
Alcohol consumption, especially in moderate to excessive amounts, has been linked to various health risks. While studies suggest that up to two alcoholic drinks per day, particularly red wine, may decrease the risk of kidney cancer, it's crucial to recognize the increased risk of other cancers, such as breast and oesophageal cancers. While enjoying an occasional drink is a personal choice, it's good to be aware of the potential consequences of alcohol consumption on our hormones. By understanding the science behind alcohol's impact on the liver and its implications for hormone regulation, we can make informed decisions about our health. It's also crucial to consider the connection between alcohol, gut health, and overall well-being. By prioritizing our health and finding a balance, we can ensure our hormones and fertility remain in optimal condition.
UNDERSTANDING THE SCIENCE
To comprehend the impact of alcohol on our hormones, it's essential to explore how it affects our bodies. Primarily, alcohol consumption significantly affects liver health. As we are aware, the liver plays a vital role in processing alcohol, but it also plays a crucial role in hormone regulation. Alcohol takes priority during metabolism, leading to the production of a toxic molecule called acetaldehyde. This molecule impairs the body's ability to synthesize and repair DNA. Additionally, the liver's focus on processing alcohol instead of removing excess hormones can result in elevated estrogen levels and lower progesterone levels. Considering the on-going conversation regarding gut health and its correlation with mental well-being, it's important to understand how alcohol impacts our gut health. We know that what we eat directly influences the health of our gut microbiome. Excessive alcohol consumption can lead to gut inflammation, bacterial imbalances, leaky gut syndrome, gastritis, and ulcers. However, the crucial question that arises is: How does this excess inflammation play a role in women's menstrual cycles, hormones, and fertility?
Alcohol and Hormones: Insights from an Expert
In our quest to understand the effects of alcohol on women's cycles, hormones, and fertility, we reached out to Anna Mitsios, a Naturopath, Nutritionist, and Founder of the clean skincare and wellness brand Edible Beauty. Anna's expertise in endocrine health and her experience working at a fertility clinic led her to create safe and clean skincare options for her patients. We posed questions to Anna that were frequently asked by our clients, friends, and family, to shed light on the impact of alcohol on our reproductive systems.
THE IMPACT OF ALCOHOL ON HORMONES
When it comes to alcohol's effect on our cycles and hormones, Anna explains that alcohol disrupts hormone levels, which can have knock-on implications for fertility. Studies have shown that alcohol intake increases levels of estrogen, Follicle Stimulating Hormone (FSH), and Luteinizing Hormone (LH), while decreasing progesterone levels. Even the disruption of just one of these sex hormones can affect the menstrual cycle and ovulation, reducing the chances of conceiving. Alcohol can also deplete levels of folate and magnesium, which further disrupts the balance between progesterone and estrogen.
ALCOHOL'S IMPACT ON TESTOSTERONE
While there is significant focus on how alcohol affects female hormones, it is important to note that alcohol can also have a significant impact on testosterone levels. A study conducted in Denmark with 1221 men found that sperm quality decreased in those who reported drinking more than 5 units (approximately 3 small beers) of alcohol per week. The decrease in sperm quality became more pronounced in men who reported consuming over 25 units (around 10 pints of beer) of alcohol in a typical week.
PRE-CONCEPTION AWARENESS AND ALCOHOL
For individuals embarking on their pre-conception journey, it is crucial to be aware of certain factors. Alcohol consumption plays a significant role in fertility, and studies have shown that reducing or abstaining from alcohol during the pre-conception period increases the odds of becoming pregnant. Moderate-to-heavy alcohol intake decreases fertility, prolongs the time taken to conceive, increases the risk of miscarriage, and negatively impacts the success of IVF treatments. Even low to moderate alcohol consumption (two drinks or less per day) can be associated with reduced fertility in both men and women.
According to Anna, considering the time it takes for sperm formation (up to 116 days) and egg maturation (around 90 days), it is advisable to start the pre-conception period, including abstaining from alcohol, at least 3-4 months before conception. Ideally, a pre-conception phase of up to six months is recommended. Even small amounts of alcohol, such as social drinking, have been shown to affect the menstrual cycle and cause temporary infertility. Thus, if you are trying to conceive, it is best for both partners to avoid alcohol completely for three months prior to attempting conception.
Alcohol's Impact on Your Gut and Skin: Understanding the Effects
When it comes to the effects of alcohol on our bodies, it's essential to consider its impact on both the gut and the skin. Alcohol consumption can lead to inflammation, dehydration, and other effects that affect our gut health and skin appearance. Understanding these effects can help us make informed decisions about our alcohol consumption and prioritize our overall well-being.
ALCOHOL'S IMPACT ON THE GUT AND SKIN
One important aspect to consider is the high sugar content found in many alcoholic drinks. This can cause insulin spikes, resulting in inflammation, redness, irritation, and even acne. Additionally, alcohol leads to dehydration, which not only contributes to premature aging of the skin but also deprives the body of vital vitamins, minerals, and collagen production. While our understanding of the gut-skin connection is still developing, it's evident that a healthy gut microbiome contributes to better overall anti-inflammatory responses. Unfortunately, alcohol consumption can harm our gut bacteria, as it has antibacterial properties. Even moderate alcohol consumption, such as 1-2 drinks per week, slowly diminishes the population of beneficial gut bacteria, while binge drinking can wipe out a large population in one go.
EXPERT INSIGHT ON ALCOHOL AND SKIN
According to Anna, alcohol acts as a diuretic, leading to fluid loss and the depletion of essential nutrients for healthy-looking skin. This can result in a complexion that appears wrinkled, dull, and grey or bloated and puffy. Alcohol can also worsen underlying skin conditions like rosacea or flushing, as it dilates blood vessels and exacerbates histamine-related conditions. Additionally, alcohol increases skin inflammation, reducing elasticity and firmness. The depletion of magnesium and B vitamins caused by alcohol consumption may also contribute to hormonal skin breakouts and redness.
CHOOSING BETTER OPTIONS AND RECOMMENDED LIMITS
Clients often inquire about the types of alcohol that are better choices. It's important to minimize or avoid sugary cocktails, frozen drinks, and pre-mixed alcohols, as they tend to be loaded with excess sugar and calories. Opting for low-alcohol, sugar-free seltzers, and clear alcohols like mezcal, tequila, vodka, and gin is a better option. However, it's crucial to note that there isn't a truly "healthy amount" of alcohol. Most studies recommend no more than 1-3 drinks per week and no more than 2 standard drinks per day. Even moderate alcohol consumption can lead to adverse changes in brain structure and connectivity.
MENOPAUSE AND ALCOHOL
Alcohol consumption can worsen menopausal symptoms such as hot flushes, mood changes, and insomnia. During menopause, reduced estrogen levels can lead to decreased serotonin, affecting pleasure receptors in the brain. Additionally, alcohol is a central nervous system depressant, which means that if you're experiencing low mood during menopause, drinking alcohol may exacerbate these symptoms. Alcohol can also further dilate blood vessels, intensifying hot flushes and making them worse.
The Bottom Line
There’s nothing wrong with having a drink or 2 to celebrate an occasion or unwind after a long week but we can most definitely be mindful of choosing better alcohol options and adhering to recommended limits to help minimize the negative effects on our bodies. Understanding the effects of alcohol on our entire system is vital for making informed decisions about our alcohol consumption. By recognizing the impacts such as excess sugar, dehydration, and overall effect on gut health, we can prioritize our overall well-being. Being aware of the impact of alcohol on our hormones and fertility is crucial for making informed decisions about our reproductive health. By prioritizing our reproductive health and making conscious choices, we can optimize our chances of conception and maintain overall well-being.