Are you drinking too much? Why more women should be asking themselves that question

During Women’s Health Month this May, one expert suggests women consider an essential component of their overall health: alcohol consumption.

“I feel very strongly about making people aware of the subtle damage alcohol can have,” said Dr. Marigene “Mimi” Hartker, chief medical officer, East Region UnitedHealthcare. “Alcohol affects your cardiovascular system, your heart, your brain and it actually can cause and worsen your risk of cancer.”

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 65.3% of women ages 18 and older reported drinking in the past year. In 2021, women closed the gender gap in alcohol consumption, drinking more than men, according to NIAAA data.

Hartker said women’s bodies react differently to alcohol than men’s. Women break it down more slowly, so smaller amounts of alcohol can have a bigger impact, making recommended limits important. For women, binge drinking is defined as having four or more drinks within two to three hours, according to the National Institutes of Health. Heavy drinking for women is eight or more drinks per week. In Minnesota, 15.4% of women report heavy or binge drinking, according to UnitedHealth Foundation.

The data is concerning to Hartker, who said the long-term effects of alcohol consumption are well-studied. “The Surgeon General recently came out with a warning about alcohol use and its association with cancers affecting your GI (gastrointestinal) tract.” Hartker said this includes mouth, throat, head and neck cancers. “Those patients can end up with a feeding and breathing tube.” Moving down the GI tract the additional risks include esophageal cancer, colon cancer and liver cancer.

For older women, there is an increased risk. “Perimenopause is when your hormones are all over the place and because alcohol increases the amount of estrogen, these women have an increased risk of breast cancer.”

Chronic drinking can also affect memory and decision-making, changing someone’s personality over time or even causing alcohol-related dementia.

For those women who believe their drinking habits are concerning, Hartker offered grace.  “You need to be kind to yourself and realize, it is an addiction. When you say to yourself, ‘why can’t I stop drinking?’ realize you can become addicted over time.”

Hartker explained it starts in the brain, where alcohol causes a surge in dopamine, or the feel-good chemical. “Every time you take a sip of alcohol, it hits your dopamine system and you say, ‘Oh, I’m feeling good, I want to have more of this.’ The body then compensates by turning down the effects of dopamine, which means, over time, it takes more alcohol to achieve the same effect. That’s why one drink turns into two, which turns into four and pretty soon you’re drinking half a bottle to a bottle,” Hartker added.

If you believe your drinking is getting out of your control, Hartker advised making a plan and reaching out for help. “A support system can be your doctor. Be honest with him or her about how much you drink.” She says another option is to cut out alcohol for some time. “Many people try Dry January, for example. It takes about 10 days to clear your body or reset it from the effects of alcohol,” Hartker explained. She said many people don’t drink as much after a reset, because they realize how good they feel when they don’t drink.

Hartker recommended talking to your friends about your drinking, as they can keep you accountable. These days, there are also countless apps to track and control alcohol consumption that can help too. Alcoholism is a progressive disease, which means it doesn’t happen overnight. But Hartker said being honest about your habits is a critical first step. “You can go years and years and not be an alcoholic, but over time, your body will change, so it’s important to catch those changes and do something about it.”

To get help, visit findtreatment.gov or call the 24-hour Substance Use Helpline to receive free, confidential help at 1-855-780-5955.