How Much Alcohol Is Harmful to Your Health?
多少酒精对你的健康有害？
词汇：考研 | 句法：六级 | 文本：考研
刘立军供稿
As more people adopt sober-curious lifestyles or explore zero-proof alcohol alternatives, drinking remains a central part of social life for many. Whether it’s a celebratory champagne toast, a cocktail after a stressful day, or a cold beer at a sports game, alcohol can seem like a harmless way to unwind. However, growing scientific evidence points to potential health risks, even with moderate consumption.
随着越来越多的人选择清醒好奇的生活方式，或是探索不含酒精的替代品，饮酒仍然是许多人社交生活的核心部分。无论是庆祝时的香槟祝酒、压力山大一天后的鸡尾酒，还是体育赛事上的冰镇啤酒，酒精似乎是一种无害的放松方式。然而，越来越多的科学证据表明，即使是适量饮酒，也可能带来潜在健康风险。
Experts recommend that drinking in moderation is generally low-risk, but the line between moderate and harmful intake is becoming increasingly difficult to define. For instance, is having two drinks a day much worse than just one? Or are two drinks spread over a week equivalent to two in one sitting?
专家们认为适度饮酒通常是低风险的，但适度与有害摄入之间的界限变得越来越难以界定。例如，每天喝两杯是否比只喝一杯更糟糕？或者是一周内分几次喝完两杯，和一次喝掉两杯影响相同吗？
Studies show that consuming no more than about one drink a day carries relatively low risks, but exceeding this limit can increase the risk of serious health issues. Alcohol has been linked to several types of cancers, including breast and colorectal cancer, as well as liver and heart disease.
研究表明，每天饮酒不超过约一杯时，风险相对较低，但超过这个限度会增加患上严重健康问题的风险。酒精与几种癌症相关，包括乳腺癌、结直肠癌，以及肝病和心脏病。
The U.S. federal dietary guidelines suggest that men consume no more than two drinks daily, while women should limit themselves to one. However, recent recommendations from Canadian researchers advocate for even more conservative limits. A 2023 study by a Canadian committee on alcohol and health found that drinking fewer than two drinks per week posed minimal risk, while drinking between three and six drinks was considered moderate. Drinking seven or more drinks per week significantly raised health risks, including the likelihood of developing cancer, heart disease, and other conditions.
美国联邦饮食指南建议男性每日饮酒不超过两杯，而女性应限制在一杯以内。然而，加拿大研究人员最近主张更为保守的限制标准。2023年，加拿大委员酒精与健康委员会的一项研究发现，每周饮酒少于两杯时，几乎不构成风险，而三到六杯属于适度范围。每周饮酒七杯及以上，则显著提高健康风险，包括患上癌症、心脏病等其他疾病的可能性。
A standard drink in both the U.S. and Canada is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. The guidelines also highlight the dangers of binge drinking (defined as consuming four to five drinks in one sitting), which can lead to immediate risks like accidents and injuries, as well as long-term health problems such as Type 2 diabetes.
在美国和加拿大，一杯标准饮品被定义为12盎司啤酒、5盎司葡萄酒或1.5盎司烈酒。指南还强调了暴饮（定义为一次性饮用四至五杯）的危害，这可能导致意外事故和伤害等即时风险，长期更可能引发二型糖尿病等健康问题。
In terms of cancer risks, alcohol ranks as one of the most significant modifiable factors. A recent study published in the American Cancer Society journal showed that alcohol is the third-largest cancer risk for women (after smoking and obesity) and the fourth for men. In the U.S. alone, alcohol contributes to approximately 24,400 cancer deaths annually. Colorectal cancer cases account for about 13% of alcohol-related cancers, while 16% of breast cancer cases in women are linked to alcohol consumption.
就癌症风险而言，酒精是最重要的可调控风险因素之一。《美国癌症协会》期刊近期发表的一项最新研究显示，在女性中，酒精是第三大癌症风险因素（仅次于吸烟和肥胖），在男性中则排名第四。仅在美国，酒精每年就导致约2.44万例癌症死亡。其中结直肠癌病例约占所有酒精相关癌症的13%，女性乳腺癌病例中 16% 与饮酒有关。
The dangers arise from how alcohol is metabolized in the body. When processed, alcohol turns into acetaldehyde, a toxic compound that can damage DNA and proteins. Additionally, alcohol raises estrogen levels, which is linked to an increased risk of breast cancer.
酒精的危害源于其在体内的代谢过程。当酒精被处理时，它会转化为乙醛，乙醛是一种有毒化合物，会损害DNA和蛋白质。此外，酒精还会提高雌激素水平，这与乳腺癌风险增加相关。
There’s a clear gender difference in how alcohol affects health. Women are more vulnerable due to lower levels of the enzyme that breaks down alcohol, less body water, more fat, and generally lower body weight. This makes them more susceptible to the harmful effects of drinking beyond six drinks a week, especially when it comes to breast cancer.
酒精对健康的影响存在明显的性别差异。由于分解酒精的酶水平较低、体内水分较少、脂肪较多以及通常体重较轻，女性更容易受到伤害。这意味着她们每周饮酒超过六杯时，更容易受到酒精的不良影响，尤其是在乳腺癌风险方面。
To reduce health risks, consider strategies like alternating alcoholic beverages with non-alcoholic ones, which can help pace your drinking and reduce overall intake. It’s also wise to avoid drinking on an empty stomach, as food can slow the absorption of alcohol and lessen its impact.
为了降低健康风险，可以考虑一些策略，比如交替饮用含酒精饮料和非酒精饮料，这有助于控制饮酒节奏并减少总摄入量。同样明智的做法是避免空腹时饮酒，因为食物可以减缓酒精的吸收并减轻其影响。
In summary, while moderate drinking may seem harmless, the risks increase with consumption beyond recommended limits. Taking steps to drink responsibly can significantly improve your long-term health.
总之，虽然适度饮酒看似无害，但一旦超出建议限度，健康风险就会增加。采取负责任的饮酒措施，能显著改善你的长期健康状况。
【词汇】
1. unwind v. 放松，解压
2. moderation n. 适度，节制
3. colorectal adj. 结直肠的
4. binge n. 狂饮，暴食
5. metabolise v. 代谢
6. acetaldehyde n. 乙醛
7. estrogen n. 雌激素
8. enzyme n. 酶
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