WELL BEING
Moderation is key
DR. JALAJA RAMASWAMY
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Red wine may have some beneficial effects on health but there are limits to how much you can drink.
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Ever heard of the “French Paradox”? The French, despite a diet high in saturated fats, smoking cigarettes and minimal exercise, have a significantly low risk of cardiovascular disease. In other words, the French don’t particularly e
at a healthy diet nor lead a healthy lifestyle but show lower rates of cardiac illnesses.
This has been attributed to the regular and moderate consumption of red wine. There is a distinct negative association between controlled wine consumption and the incidence of coronary heart diseases.
Change in opinion
During the last few years, there has been a change in the opinion regarding the health effects of alcohol. Research now indicates that alcohol consumption, particularly drinking red wine in moderation, benefits health. But why is this so?
It’s the paired effects of alcohol and substances called polyphenols, most important of which are resveratrol and proanthocyanidins. Wine is the richest source of natural polyphenols, especially resveratrol. These function as antioxidants and offer protection against cardiovascular morbidity, mortality and cancers. Resveratrol is also found in raspberries, peanuts and blueberries to a smaller extent.
Grapes (especially the skin and seeds), grape juice and white wine also contain these polyphenols, but red wine has much higher amounts. The process of “aging” red wine also appears to produce new polyphenols that contribute to better antioxidant activities and benefits.
Wine from which alcohol has been removed also provides many of the benefits without alcohol’s toxicity. So does purple grape juice but it has high sugar content. Studies have also indicated that polyphenols are well absorbed from wine but poorly from unfermented grape juice.
Health benefits
Red wine, when consumed within recommended limits, has protective effects on the cardiovascular system. This has been widely researched and documented. This is probably due to several polyphenolic antioxidants and its alcoholic component.
Consumption of red wine or purple grape juice will restrain the formation of blood clots, lower oxidation of LDL or “bad” cholesterol (associated with atherosclerosis and damage to blood vessels and blood flow and fatal heart attacks), increases “good” HDL cholesterol levels and thus increase the HDL:LDL ratio. It also promotes nitric oxide production, associated with lowering blood pressure. All these can attenuate progression of atherosclerosis and lower risk of cardiac illness.
Red wine can reduce the risk of contracting several types of cancers including lung and ovarian cancers. Resveratrol is said to be the active component in wine responsible for this.
If you are overweight or obese, red wine may help protect against some of the unhealthy consequences of excess fat. You may not lose weight though. But if you do indulge in high calorie foods often — vada, French fries, Big Mac — then a super-size resveratrol shake (purple grape milkshake) may be good.
Studies on animals indicate that resveratrol may promote bone health and postmenopausal women may benefit from this finding.
Promising potential
Aging is associated with a decline in cognitive function. Moderate wine drinkers could reduce the risk of neuro-degenerative disease such as Alzheimer’s disease and can enhance their cognitive function. As one ages, there is a decrease in the flow of blood to the brain and this could coexist with dementia. Increasing blood flow increases brain function. In this regard, the potential of dietary polyphenols, including grape polyphenols, is extremely promising.
There is evidence of a possible beneficial effect o in patients with renal diseases. In diabetic patients, moderate amounts of red wine and a polyphenol-enriched diet can slow the progression of kidney damage.
Will any physician or nutritionist in India recommend moderate intakes of red wine to promote better health? The dividing line between moderate drinking and alcohol abuse is thin and the consequences of abusive alcohol behaviour are well known. Besides, affordability and availability could be key issues.
The best way of reducing your risk of heart disease and other illnesses is to eat a balanced diet high in fruits and vegetables, indulge in regular exercise, maintain a healthy weight and to stop smoking. Go ahead, sit back, relax and sip your glass of wine, but the key is moderation.
The writer is a Consultant Nutritionist based in Mumbai.
What is moderate consumption?
Three standard drinks of alcohol per day (approx. 100 ml of wine) for men and one to two for women. Women must drink less because they cannot metabolise alcohol as well as men.
What it does for you
Moderate consumption of red wine
Has a protective effect on the cardiovascular system
Can reduce the risk of contracting several types of cancers including lung and ovarian cancers
May help protect against unhealthy consequences of excess fat
May promote bone health
Can reduce the risk of neuro-degenerative disease and enhance cognitive function
Can slow progression of kidney damage
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