An Apple a Day vs. a Shot of Whiskey: What's Really Healthier?

You've probably heard the saying, "An apple a day keeps the doctor away." But some people claim the same thing about a daily shot of whiskey, suggesting it can extend your life and boost heart health. So, what's the truth? Does science support these claims?

In this article, we'll explore how whiskey affects your body, separate fact from fiction regarding health claims, and discuss the risks and healthier alternatives. So, put the whiskey back in the cabinet, grab an apple, and let's dive in.

What's in Whiskey?

Whiskey, like other liquors, is made by fermenting grains—typically barley, rye, corn, or wheat. The fermented product is then heated to separate ethanol from the mixture (a process called distilling), and the distilled alcohol is blended with other flavors to create its unique profile.

The distilling process gives whiskey its high alcohol content—around 40% alcohol by volume (ABV). That means 40% of the liquid is pure alcohol, with the rest being water and flavorings. For comparison, beer usually has about 5% ABV, and wine averages around 12%. This high alcohol concentration is why whiskey can burn when you drink it—and why it's more potent and potentially riskier than beer or wine.

What Does Whiskey Do to Your Body?

Many people turn to whiskey to "take the edge off" after a long day or to muster courage before a stressful event. It's often glamorized in media as "liquid courage." But is this just a cultural habit, or is there science behind it?

When you take a shot of whiskey, it quickly enters your bloodstream. Your liver immediately starts processing the alcohol, but if too much arrives too fast (like a 40% ABV shot), it can't keep up, creating a backlog.

As alcohol reaches your brain, it depresses the central nervous system and widens blood vessels, lowering blood pressure. It also slows down neurotransmitters, which relay messages from your brain to the rest of your body. This can lead to temporary feelings of relaxation and stress relief. But as the saying goes, "If it sounds too good to be true, it probably is."

Myths and Misconceptions

Let's take a closer look at some common myths about whiskey's health benefits.

Myth #1: A Shot of Whiskey Reduces Stress

While you might feel relaxed initially, once the effects wear off, you could experience a rebound of anxiety, irritability, and restlessness. Research hasn't consistently proven that alcohol relieves stress. In fact, your environment may play a bigger role in any stress relief you feel. Plus, alcohol adds physical stress to your body, especially your liver, which has to work hard to remove toxins.

Myth #2: A Shot of Whiskey Aids Digestion

Some whiskey brands claim that a post-dinner shot helps digestion, but research says otherwise. While beer and wine might stimulate gastric juices, any potential benefits are lost during whiskey's distillation process. Moreover, the alcohol in whiskey can harm the balance of healthy gut bacteria.

Myth #3: A Shot of Whiskey Improves Heart Health

You might hear that a daily shot improves blood flow or cholesterol, but current research suggests that no amount of alcohol is good for your heart. The health claims made by whiskey enthusiasts aren't supported by science.

Risks of Drinking Whiskey Every Day

Drinking a shot of whiskey daily carries several health risks:

• Liver damage: Regular drinking increases the risk of fatty liver and cirrhosis.
• Increased risk of dependence: Relying on whiskey for stress relief can lead to addiction, especially if you have a family history.
• Poor sleep patterns: While it may help you fall asleep, it reduces sleep quality and disrupts your sleep cycle.
• Digestive issues: Alcohol can irritate your digestive system, leading to gastritis or ulcers.
• Weakened immune system: Regular drinking harms gut health, which is linked to immune function.
• Impaired brain function: Long-term use can affect memory, decision-making, and problem-solving.
• Heart problems: Alcohol can cause blood pressure fluctuations and increase the risk of atrial fibrillation.
• Increased cancer risk: Alcohol is a known carcinogen, raising the risk of cancers in the mouth, throat, esophagus, liver, and breast.

These risks far outweigh any unproven benefits.

Risk Factors for Adverse Whiskey Reactions

Why do some people react worse to whiskey than others? Several factors play a role:

• Congeners: These fermentation byproducts vary by drink and can worsen hangovers.
• Genetics: Some people are genetically prone to alcohol intolerance.
• Age: Drinking under 21 increases physical risks and legal consequences. Metabolism also slows with age, making alcohol more harmful.
• Gender: Women are often more affected due to lower body weight and water content.
• Body size: Larger people may handle alcohol better than smaller individuals.
• Preexisting conditions: Issues like diabetes, acid reflux, or liver problems can worsen reactions.

Always consult your doctor if you're unsure what's safe for you, but understanding these factors can help guide your choices.

How Much Whiskey Is Too Much?

Given the myths and risks, you might wonder if any amount of whiskey is safe. Here's a breakdown:

No Drinking

No alcohol is safe for pregnant or breastfeeding women, people under 21, those with heart conditions, anyone on interacting medications, or individuals with a history of alcohol use disorder.

Moderate Drinking

For high-ABV drinks like whiskey, the CDC defines moderate drinking as up to two shots per day for men and one for women. However, even these amounts may have negative long-term effects.

Heavy Drinking

Heavy drinking significantly raises the risk of dependence. For women, it's four or more drinks in a day or eight or more per week. For men, it's five or more in a day or 15 or more per week. A daily shot adds up quickly, increasing your risk.

Healthier Alternatives to Whiskey

If you enjoy whiskey's flavor, try non-alcoholic mocktails instead. For health-related reasons, consider these alternatives:

• Stress relief: Instead of alcohol, try proven relaxation techniques like meditation, deep breathing, or exercise. Apps like Quitemate can guide you through mindfulness practices.
• Digestion aid: Opt for high-fiber foods like apples, which support regular digestion. If you must drink alcohol, beer or wine might be less harsh than whiskey.
• Heart health: Focus on a diet rich in fruits, vegetables, and nuts, and incorporate regular cardio exercise.

These alternatives offer real benefits without the risks, supporting your long-term health.

A Final Word on Whiskey

Despite popular claims, research does not support the health benefits of drinking whiskey daily. The risks are clear and significant. For better overall health, turn to natural, effective alternatives that support your well-being now and in the future.