What 843 studies tell us about alcohol & cancer

For years, mild alcohol consumption was one of those things many of us in the health space wanted to believe was okay. Sadly, new research proves us wrong.

• The new analysis found harmful associations between alcohol use and all ten cancers examined, with risk climbing progressively as intake increased.¹
• Consuming less than one drink per day (less than 10 grams of pure alcohol) was associated with elevated risk for pharyngeal, colorectal, esophageal, breast, liver, pancreatic, and prostate cancer.
• Pharyngeal cancer showed the steepest increase, with at least a 105% rise in risk at average consumption levels. Cancers of the larynx, colorectum, and lip and oral cavity showed risk increases between 22% and 49%.

While this is clearly an important update to our understanding of alcohol, I’m pro-joy and truly enjoy a summer cocktail, so I’m taking this as a sign to consume mindfully and stay strong with all my other healthy habits.

Read more on the massive study revealing alcohol's cancer risks.

+Sip safely

• 3 signs your body is asking for an alcohol break
• Special considerations for women around alcohol
• Brain scans show us this result of light drinking

If you do one thing… add artisan cheese to your plate

It turns out yogurt isn’t the only dairy product in your fridge with probiotics. A recent study found a wide range of microbial species within three types of artisan cheeses, including multiple strains of lactic acid bacteria, the same class of bacteria found in probiotic supplements and fermented foods like yogurt and kefir.⁵

+Good for your gut

• Add a side of this to every BBQ for better gut health
• How fermented foods help fight inflammation
• And a daily serving of this food can lower cholesterol

Ask an RD: How can I make sure I’m eating a balanced lunch?

In my opinion, lunch is the most difficult meal to make balanced. Everyone’s day is busy, and finding time to eat (let alone make) a high-protein meal that’s also fiber-rich may feel impossible. But here are some ways to actually make it happen.

• Prep your lunch the night before, whether that's packing leftovers, meal prepping, or assembling ingredients.
• Identify a few reliable takeout spots with balanced options. Many restaurants publish nutrition information online, making it easier to plan ahead.
• Keep nourishing snacks at work for days when meetings run long or lunch gets pushed back (like nuts, a trusty protein bar, fruit, or a meat stick).
• At the beginning of the day, block off time for lunch and aim to spend at least 15 minutes eating and recharging (away from your inbox if possible).

+It’s lunchtime

• This chicken salad is the ultimate make-ahead lunch
• An RD’s favorite lunch when she’s short on time
• 6 low-effort habits to upgrade your meals

- Molly Knudsen, M.S., RDN, editor

That’s it for the long game—we hope you’re geared up for the week ahead of you.