Alcohol and Blood Pressure: Understanding the Connection

Certain lifestyle choices affect your health. High blood pressure (hypertension) is a common health issue worldwide. Some of your lifestyle choices may raise your blood pressure. Alcohol consumption is one such lesser-known choice associated with an increase in blood pressure.

Alcohol and blood pressure are closely linked. Excessive alcohol consumption can cause short-term blood pressure to skyrocket. It also leaves long-lasting effects on an individual’s physical, mental, and emotional health. Reducing alcohol lowers the risk of hypertension, and improves one’s relationships and overall well-being.

Let’s understand in detail how alcohol can increase blood pressure:

How Does Alcohol Affect Blood Pressure?

Alcohol can influence blood pressure in many ways:

• Disruption of the Renin-Angiotensin-Aldosterone System (RAAS):

The RAAS regulates blood pressure through hormones. Alcohol intake increases the hormone renin, which narrows the blood vessels. It also reduces the amount of fluid the body releases as urine. This failure of the RAAS causes a spike in blood pressure.

• Reduction in Vasopressin Levels:

The hormone vasopressin helps in retaining water within the body. The production of this hormone is reduced with alcohol intake, causing dehydration. As the body loses more fluid, blood pressure problems increase.

• Increased Cortisol Levels:

Alcohol also raises the levels of cortisol in the body. Cortisol is a stress managing hormone. Increased cortisol leads to more fluid retention, which raises blood pressure.

• Reduced Baroreceptor Sensitivity:

Baroreceptors are sensors that help the body sense blood pressure. When fluid rises, they help adjust blood pressure by stretching blood vessel walls. Alcohol decreases baroreceptor sensitivity. It becomes harder for your body to detect changes in blood pressure and adjust accordingly.

• Higher Blood Calcium Levels:

Drinking alcohol increases calcium levels in blood vessels. Higher calcium levels narrow the blood vessels. When blood vessels constrict, the blood pressure rises.

The Link Between Excessive Alcohol Consumption and Hypertension

Let’s understand what constitutes excessive drinking to help you manage your intake:

• Binge drinking:

For women, four or more drinks in two hours is considered binge drinking. While for men, it’s five or more drinks within the same timeframe.

• Moderate drinking:

Women are advised to limit themselves to one drink per day and men to two drinks.

• Heavy drinking:

For women, this means more than three drinks per day, and for men, more than four.

Over time, binge drinking or heavy consumption leads to permanent blood pressure increase.

Tracking Units of Alcohol

Alcoholic beverages vary in strength. It’s helpful to understand what counts as a “unit.” One unit equals 8 to 10g of pure alcohol. For instance, a 175ml glass of wine (13% alcohol) contains about 2.3 units. Similarly, a pint of beer (4% alcohol) contains approximately the same number of units. Being mindful of how much alcohol you consume can help you control your drinking habits more effectively.

Benefits of Reducing Alcohol Intake

If you’re a heavy drinker, alcohol can increase blood pressure. Cutting back to moderate drinking can lower your systolic (top) blood pressure reading by about 5.5 mm Hg and your diastolic (bottom) reading by 4 mm Hg.

For those battling high blood pressure, it’s recommended to avoid alcohol. By cutting back, you can reduce the strain on your heart. It also reduces your risk of heart disease, stroke, and kidney issues. Additionally, reducing alcohol leads to weight loss, and lowering of blood pressure.

Tips for Reducing Alcohol Consumption

While moderate drinking can be enjoyable, too much alcohol can increase your blood pressure and lead to other serious health problems.

Here are some easy tips to help you reduce alcohol consumption:

• Know Your Limits:

There is no universally “safe” amount of alcohol. Experts recommend staying under 14 units per week for both men and women. Exceeding this limit, by drinking more than six units in one sitting, can cause blood pressure problems.

• Choose Alternatives:

Since alcohol and blood pressure go hand in hand, switch to alcohol-free or low-alcohol beverages. These options are safe alternatives that don’t require sacrificing the experience of going out with friends.

• Smaller Servings:

Opt for bottles instead of pints. Use smaller glasses for wine and spirits. Smaller servings will naturally limit your intake. While drinking at home, use an app to keep track of how much alcohol you are consuming.

• Alternate with Water:

Alternate between alcoholic drinks and water or soft drinks. This practice will keep you hydrated, helping you drink less over time.

• Skip Salty Snacks:

Avoid salty snacks like crisps or peanuts when drinking. Salt increases thirst, making you more likely to drink more alcohol, which can further raise blood pressure.

• Have Alcohol-Free Days:

Decide to go alcohol-free on certain days. Spread your intake over the week rather than binge drinking.

Potential Risks of Quitting Alcohol Suddenly

Long-term alcohol use changes the brain, resulting in withdrawal symptoms when you stop abruptly. These symptoms range from mild to severe. They may include rapid heart rate and palpitations, high BP, nausea and vomiting, tremors (shakes), anxiety and agitation, hallucinations, and insomnia. In more severe cases, withdrawal can lead to seizures, delirium tremens (DTs), or even death if not properly managed.

If you’re a heavy drinker, seek medical advice before quitting alcohol to ensure a safe process.