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Wine down

As a personal trainer for a decade and a half, I often get asked about the health benefits and negative effects of red wine. While drinking red wine can offer several potential health benefits, it's important to also understand the potential negative effects and how it may impact training goals.



Potential Health Benefits of Red Wine:

  1. Heart Health: Several studies have shown that moderate consumption of red wine (1-2 glasses per day) may improve heart health by reducing the risk of heart disease. Red wine contains antioxidants called polyphenols, specifically resveratrol, which have been shown to improve cholesterol levels and reduce inflammation.

  2. Blood Sugar Control: Red wine may also improve blood sugar control in individuals with type 2 diabetes due to its ability to increase insulin sensitivity. Additionally, red wine contains a type of fiber called oligosaccharides, which can also help to improve blood sugar control.

  3. Cognitive Health: Some research suggests that moderate consumption of red wine may help to protect against cognitive decline and reduce the risk of developing Alzheimer's disease. This may be due to the polyphenols in red wine, which have been shown to improve blood flow to the brain and reduce oxidative stress.

  4. Cancer Prevention: While research on this topic is limited, some studies have suggested that the polyphenols in red wine may have anti-cancer properties, particularly in reducing the risk of colon, prostate, and breast cancer.


Potential Negative Effects of Red Wine:

  1. Alcohol Content: Red wine, like all alcoholic beverages, contains ethanol, which can have negative effects on the body. Consuming excessive amounts of red wine can lead to dehydration, impaired judgment, and an increased risk of accidents or injuries.

  2. Liver Damage: Overconsumption of red wine can lead to liver damage, particularly if consumed in large amounts over a prolonged period of time.

  3. Weight Gain: Red wine contains calories, and consuming excessive amounts of red wine can contribute to weight gain and hinder weight loss goals.


Impact on Training Goals:

While moderate consumption of red wine may offer some potential health benefits, excessive consumption can hinder training goals. Alcohol is metabolized in the liver and can interfere with muscle recovery and growth. Additionally, alcohol can impair sleep quality, which is essential for muscle recovery and growth.

Ideal Range of Glasses of Wine Per Week/Day:


The ideal range of glasses of wine per week/day varies based on factors such as age, gender, and health status. Moderate consumption of red wine is typically defined as 1-2 glasses per day for men and 1 glass per day for women. However, individuals with certain health conditions or who take certain medications may need to avoid alcohol altogether.


It's important to understand the potential benefits and negative effects of red wine and consume it in moderation within individualized recommended ranges.


As always, it's recommended to speak with a healthcare professional before making any changes to your diet or lifestyle.


Yours in health,


Coach Ry


References:

  1. Bhatti SK, O'Keefe JH, Lavie CJ. Red wine and health: a comprehensive review. Curr Atheroscler Rep. 2012;14(6):543-551.

  2. Chiva-Blanch G, Arranz S, Lamuela-Raventos RM, Estruch R. Effects of wine, alcohol and polyphenols on cardiovascular disease risk factors: evidences from human studies. Alcohol Alcohol. 2013;48(3):270-277.

  3. Della-Morte D, Dave KR, DeFazio RA, et al. Resveratrol pretreatment protects against cerebral ischemic injury in a rat model through nitric oxide and inflammatory cytokines. PLoS One. 2011;6(7):e24721. 4. Freeman LM. Beneficial effects of antioxidants in the diet. J Vet Intern Med. 2006;20(3):582-586.

  4. Gepner Y, Golan R, Harman-Boehm I, et al. Effects of initiating moderate wine intake on abdominal adiposity in adults: a 2-year randomized controlled trial. Public Health Nutr. 2016;19(1):76-85.

  5. Huang WY, Davidge ST, Wu J. Bioactive natural compounds in wine: recent advances in discovery and functional analysis. Food Funct. 2014;5(9):1792-1804.

  6. Lippi G, Mattiuzzi C, Cervellin G. Red wine and cardiovascular health: a comprehensive review. Expert Rev Cardiovasc Ther. 2019;17(12):911-921.

  7. McFarlin BK, Venable AS, Henning AL, Sampson JN. Embarking on a moderate alcohol consumption diet in young adults: physiological and psychological effects. Nutrients. 2019;11(6):1250.

  8. Neves JF, Fernandes J, Cunha Â, et al. Moderate consumption of red wine improves ischemia-induced neovascularization in diabetic mice–effects on endothelial progenitor cells and nitric oxide signaling. PLoS One. 2013;8(2):e55583.

  9. Tresserra-Rimbau A, Lamuela-Raventós RM, Moreno JJ. Polyphenols, food and pharma. Current knowledge and directions for future research. Biochem Pharmacol. 2018;156:186-195.

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