There’s no doubt that alcohol plays a massive part in Australian culture (and many other cultures as well).

It’s included in many facets of life, by people from many different walks of life, for many different reasons.

Over the decades, the health messaging around alcohol has been that drinking in large amounts is detrimental to health, and that it’s okay to drink moderately.

Is this actually true? Here’s what the science is now saying:

What the research says about alcohol

According to Australia’s National Health and Medical Research Council (NHMRC):

To reduce the risk of harm, adults should drink no more than 10 standard drinks per week, and no more than four on any given day.
There is no completely “safe” level of drinking. All levels of alcohol consumption put you at some risk of poor health. And your risk increases the more you drink (volume & frequency).
For pregnancy, breastfeeding, and under-18s, no alcohol is safest.

How does alcohol impact your health?

Alcohol affects nearly every system in the body. Here’s what we know from current research:

Inflammation: Alcohol increases oxidative stress and systemic inflammation, which can contribute to chronic disease over time.
Gut health: Regular drinking can reduce gut microbial diversity and affect digestion, bloating, and nutrient absorption.
Sleep and hormones: It may make you fall asleep faster, but it disrupts deep sleep and can alter hormone regulation, especially relevant during perimenopause and menopause.
Heart and liver health: While older studies suggested mild benefits, recent large-scale data show risk outweighs benefit even at moderate levels.

In short, alcohol isn’t neutral. It adds to your body’s inflammatory load, and the less you drink, the lower your risk.

Reducing your alcohol intake is personal

The decision to drink alcohol is personal, and individuals should decide what’s right for them.

For many people, deciding to cut it out completely is perfectly achievable and has the most positive impact on their long-term health.

If you do choose to drink, remember that both volume and frequency matter. Reducing them can help improve your health. Focus on awareness, consistency, and balance.

Try these evidence-based strategies:

Keep within guidelines: treat 10 drinks per week as an upper limit, not a goal.
Have alcohol-free days to give your body time to recover.
Eat before or with alcohol: protein, fibre, and healthy fats help stabilise blood sugar and reduce inflammation.
Hydrate and prioritise sleep to support recovery.
Notice patterns: if alcohol affects your gut, energy, or mood, adjust accordingly.

Ayla Health can help you build healthy habits with your alcohol consumption

If your goal is to reduce inflammation and feel your best (both physically and mentally) the Build an Anti-Inflammatory Diet pathway in the Ayla Health app can help you do exactly that.

You’ll learn how to:

Build balanced, plant-based meals that support recovery and gut health
Add anti-inflammatory foods (like wholegrains, fruit, veg, and omega-3s) into your diet
Learn practical strategies to decrease your alcohol intake

Start today with the Build an Anti-Inflammatory Diet pathway in the Ayla health app now! We help you make small, realistic changes that help you feel better long-term, no extremes required.