It may be time to rethink happy hour.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Cardiologists agree that unwinding with alcohol may be hurting your heart health.
- Alcohol intake may lead to higher blood pressure, which puts additional strain on the heart.
- Prioritizing sleep and engaging in physical activity, while limiting alcohol intake, may help protect your heart.
After a tough day at work, a stressful evening tackling chores or a to-do list that never seems to end, finding a way to unwind is an absolute must. But if pouring a glass of wine or mixing a cocktail is your go-to way to take the edge off, you may be doing more harm than good when it comes to your heart. “Reaching for a drink when you’re stressed can be particularly harmful to heart health,” says Heather Shenkman, M.D.
While some research has suggested that moderate alcohol consumption may have a limited effect on heart health, drinking more can increase your risk of cardiovascular problems. We spoke with cardiologists to learn how alcohol may impact your heart, along with healthier ways to relieve stress.
Why Unwinding with Alcohol May Be Hurting Your Heart Health
It Can Raise Your Blood Pressure
One of the ways alcohol can affect your heart is by raising your blood pressure, and you don’t necessarily have to drink heavily for it to happen. “Alcohol can raise blood pressure, which puts additional strain on the heart and blood vessels,” says Shenkman. “Over time, consistently elevated blood pressure can increase the risk of cardiovascular problems, making this an important factor to consider when it comes to long-term heart health.”
In general, the more alcohol you drink, the higher your risk. In fact, research suggests that there is a direct relationship between alcohol consumption and the risk of hypertension.
The American Heart Association notes that one to two drinks per day has considerably less impact on heart disease and stroke risk than heavy alcohol use. Heavy drinking includes two to four drinks per day or binge drinking, defined as five or more drinks for men or four or more drinks for women in about two hours. However, alcohol can affect people differently. If you already have high blood pressure, you may find that even small amounts of alcohol may cause blood pressure levels to rise.
It Can Cause Abnormal Heart Rhythms
One drink with dinner is different from several rounds or glasses used to take the edge off after a stressful day or week. Drinking a large amount of alcohol in a short period can increase your risk of atrial fibrillation (AFib), an irregular heart rhythm. “In cardiology, we have a term called ‘holiday heart,’ which refers to abnormal heart rhythms, most commonly atrial fibrillation, that can occur after binge drinking over a short period of time,” says Adedapo Iluyomade, MD, MBA, FACC, FAHAadding that this can happen even in people without a previously diagnosed heart condition.
While AFib feels unpleasant, often showing up as shortness of breath, dizziness, lightheadedness and a rapid or irregular heartbeat, it may also increase the risk of stroke, heart failure and dementia. In fact, research suggests that higher alcohol consumption is associated with an increased risk of AFib. And if you’ve already experienced an episode of AFib, drinking may increase the risk even more.
If you ever notice your heart fluttering or beating irregularly after drinking, talk to your doctor rather than brushing it off.
It May Damage Your Heart Muscle
Spiking blood pressure and abnormal heart rhythms can occur quickly after one too many drinks on a particularly stressful evening. When drinking becomes a long-standing habit, your heart muscle itself could become damaged. “The downstream consequences of heavy alcohol use can include high blood pressure, abnormal heart rhythms like atrial fibrillation, and sometimes even heart muscle dysfunction or heart failure when heavy drinking is sustained for long periods of time,” says Dr. Iluyomade.
Clinically, this is referred to as alcohol-induced cardiomyopathy. Alcohol and its toxic byproducts can promote oxidative stress and damage heart cells, causing the heart muscle to become enlarged and weakened and reducing its ability to pump blood effectively. This type of heart damage is generally associated with heavy, prolonged alcohol use, although the amount and duration of drinking that leads to cardiomyopathy can vary from person to person. Genetics, environmental exposures and nutrition may also influence an individual’s risk.
It Can Disrupt Your Sleep
Winding down with a drink may make you feel drowsier and even help you fall asleep faster, but it doesn’t give your body, or your heart, the rest it needs. Research suggests that alcohol consumption may increase resting heart rate during sleep, lower heart rate variability and reduce sleep duration, with greater amounts of alcohol producing more pronounced effects.
Heart rate variability, or the natural time differences between each heartbeat, is a marker of how well your nervous system shifts from sympathetic activation (fight or flight) to parasympathetic activation (rest and digest). When your heart rate increases overnight and your heart rate variability drops, it’s a sign your heart is working overtime instead of resting and recovering while you sleep.
And sleep is one of your body’s most important tools for recovering from a stressful day. Relying on alcohol to wind down can create a frustrating cycle: You drink to help yourself fall asleep, sleep less soundly, wake up feeling tired and stressed, then reach for another drink the next night.
Strategies to Help Manage Stress
While alcohol can help make you feel more relaxed in the moment, there are healthier ways to cope. “There are many simple everyday practices that can help to manage stress,” says Dr. Shenkman. “Small, steady habits add up to a calmer mind and a healthier heart.” Here’s what cardiologists suggest:
- Try breathing techniques. “Box breathing is my go-to,” says Dr. Iluyomade. “Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds.” Repeating this cycle for a few rounds can help your body relax and feel less tense in a moment of stress.
- Make space for “me time.” If you’re stressed, chances are you’re also busy, but even little pockets of time can help. Listen to a podcast you enjoy on your drive to work, put on calming music while taking a shower or take a walk outside during your lunch break. “Knowing that you have that protected time each day goes a long way in managing stress,” says Dr. Iluyomade.
- Move your body. Whether you prefer a calming yoga routine or a high-intensity workout at the gym, exercise is an incredible stress-buster. Dr. Shenkman recommends gentle mind-body movements like yoga, tai chi or progressive muscle relaxation to steady the heart rate, while higher levels of physical activity are routinely associated with lower levels of stress, depression and anxiety.
- Prioritize sleep and balance meals. Consistent, adequate sleep and a balanced diet are foundational for reducing stress, explains Dr. Shenkman. And, ironically, both are easier to accomplish when alcohol isn’t stealing the show.
- Talk to a professional. “If stress, anxiety, or low mood start to feel overwhelming, don’t tough it out alone,” says Dr. Shenkman. Talk with a doctor or a therapist, as many well-established therapies and treatment options are available to help.
Our Expert Take
An occasional glass of wine with dinner or beer with friends is one thing, but relying on alcohol to help relieve stress may harm heart health over time. While a few drinks may help you forget your worries for an evening, alcohol can raise your blood pressure, increase the risk of irregular heart rhythms, disrupt your sleep and, with heavy prolonged use, could cause damage to the heart muscle itself. When nightly drinks start feeling more like a need than a treat, it may be time to add other stress-management tools to your toolbox, including physical activity, balanced eating, prioritizing sleep, making more time to relax and seeking support when you need it.