Booze and bone health: Get the facts

It’s that time of year and your social media is likely full of Dry January pros and cons. Many of us are aware of the more obvious risks of alcohol consumption — liver damage, cardiovascular issues and a host of other physical and mental problems. But what’s generally less understood is that heavy drinking also poses a risk to bone health, increasing rates of osteoporosis.

“Research is showing that what we thought we knew about alcohol is no longer so clear,” said Endeavor Health sports medicine physician Hallie Labrador, MD.

So, what are some clear effects of chronic, heavy drinking on bone health?

Dr. Labrador breaks down what we know about bone health and alcohol consumption:

1. Bone density. Chronic, substantial drinking has been shown to decrease absorption of minerals, including calcium and vitamin D, which are key to bone density and bone strength. “It is very clear that heavy drinking can negatively impact bone mineral density,” said Dr. Labrador.
2. Bone formation. Regular, heavy consumption of alcohol inhibits bone formation by suppressing osteoblasts, the cells necessary for new bone formation, explained Dr. Labrador.
3. Hormone disruption. Excessive drinking also can disrupt hormone levels including estrogen and testosterone, both of which help maintain bone density. A lack of estrogen can be especially detrimental to postmenopausal women facing osteopenia or osteoporosis.
4. Fall and fracture risk. Alcohol also impacts coordination, reaction times, judgement and decision making, significantly increasing risks for falls and subsequent bone fractures. Excessive drinking and binge drinking very clearly lead to a myriad of negative effects.

At the same time, there have been studies that show that moderate alcohol consumption (generally regarded as one drink a day for women and two for men) is associated with improved bone density.

“It’s very complicated to say that alcohol is actually providing any benefits. People who drink moderately may also have better diet and exercise habits, so I think we can’t clearly state that all alcohol is a negative thing or a positive thing,” said Dr. Labrador.

Double down on exercise, healthy diet

When it comes to bone health and those hoping to improve theirs, Dr. Labrador reminds us that weight-bearing exercise, strength training and adequate calcium and vitamin D are still the cornerstones. Eating a healthy diet that supports bone strength also includes getting enough protein.

Smoking is also another big danger to bone health and drinking too many carbonated beverages can have a negative impact as well, added Dr. Labrador.

“If you have an occasional glass of wine, it’s probably not the worst thing for you,” suggested Dr. Labrador. “Especially if you are focused on other strong habits like a healthy diet, getting regular exercise and good sleep.”

“If you are drinking more than seven drinks a week, it probably makes sense to look at that and cut back for optimal bone and overall health,” she said.