Relationships and Social Impact
The Effects of Drinking a Bottle of Wine a Day on Your Health
May
Is a bottle of wine a day too much?
If you’re surrounded by a culture where drinking is the norm, it’s easy to lose sight of what ‘too much’ really looks like. Sure, there are guidelines, but sticking to them isn’t always straightforward, especially if alcohol has become your go-to for unwinding after a long day or coping with stress.
This article breaks down what’s considered excessive drinking and, more importantly, how to start cutting back. Whether it’s swapping that nightly bottle of wine for healthier habits or simply becoming more mindful of your intake, we’ll help you find a balance that works for you.
Can drinking wine be beneficial for your health?
You’ve probably heard someone say, “A glass of red wine is good for your heart,” and maybe even used it as an excuse to pour yourself another. But is there any truth to this?
The idea comes from the ‘French Paradox’, a theory suggesting that despite their love for rich, fatty foods, the French have relatively low rates of heart disease, with some pointing towards their wine consumption. This triggered public interest in red wine’s polyphenols, particularly resveratrol, which is often marketed as a heart-protecting compound.
Unfortunately, most of the research linking moderate drinking to better heart health is observational, meaning it shows a connection but doesn’t prove wine causes any benefits.
So, wine isn’t the magical health elixir, but there’s no harm in enjoying the odd tipple as long as it’s in moderation. But what exactly constitutes moderation?
Would drinking a bottle of wine a day be classed as ‘moderation’?
Not quite. While it’s easy to justify a daily bottle of wine as ‘just unwinding,’ it goes far beyond what’s considered moderate drinking. Official guidelines suggest that moderation means no more than 14 units of alcohol per week, which works out to about six standard (175ml) glasses of wine spread across the week. A full bottle of wine, on the other hand, contains roughly 10 units, meaning a bottle a day would quickly push you into high-risk drinking territory.
Of course, life happens. A big night out, a long-overdue catch-up with friends or even a particularly stressful week can lead to drinking more than usual. While this isn’t recommended, it’s something many people have experienced.
The challenge is that drinking is so embedded in social culture that it’s easy to lose track of what ‘normal drinking’ actually looks like. So, where’s the line between enjoying alcohol in moderation and stepping into problematic territory?
‘Normal’ vs. problematic drinking
1. The after-work unwind
- Normal drinker: Has a glass of wine with dinner a few times a week, maybe skips it if they don’t feel like it.
- Problematic drinker: Feels the need for a drink every evening, even when they initially didn’t plan to. They may justify it as a stress reliever but struggle to go without it.
2. The weekend socialite
- Normal drinker: Heads out for drinks with friends, enjoys a few, but stops when they feel they’ve had enough. Still manages to get home safely and feels fine the next day.
- Problematic drinker: Uses weekends as an excuse to binge. They often drink until they black out, wake up with missing memories or feel intense guilt about their drinking the next day.
3. Drinking alone
- Normal drinker: Occasionally has a drink alone while watching a movie or reading a book but doesn’t feel like they need it to relax.
- Problematic drinker: Drinks alone often and in large quantities. They may hide their drinking from others or drink to cope with emotions rather than just to enjoy the taste.
4. The work function or family event
- Normal drinker: Has a drink or two but remains aware of their limits, knowing they have responsibilities the next day.
- Problematic drinker: Uses the event as an excuse to drink excessively, often being the drunkest person in the room or becoming emotional/aggressive. They may also struggle to stop once they start.
5. Cutting back
- Normal drinker: If they decide to cut back or take a break from alcohol, they do so without much difficulty. They may miss the habit but don’t experience cravings.
- Problematic drinker: Struggles with cutting back, feeling irritable, restless or even physically unwell when they don’t drink. They often make excuses to justify continuing.
Where do you stand?
Drinking is so normalised that it’s easy to overlook when habits shift from casual to concerning. If any of the ‘problematic’ scenarios resonate, it may be worth reflecting on your relationship with alcohol.
Could I benefit from a break from alcohol?
No matter how much you drink, whether it’s an occasional bottle of wine with friends or a glass with dinner most nights, it’s never a bad idea to take a break. But when is the right time to step back? Understanding when a break might be beneficial isn’t always obvious.
A helpful way to figure it out is to check in with yourself and answer the following questions honestly.
- Do you find yourself reaching for a drink out of habit rather than because you genuinely want one?
- Have you noticed that your energy levels or sleep quality aren’t as good as they used to be?
- Do you sometimes feel like you need alcohol to fully enjoy social occasions?
- Have you ever planned to have just one or two drinks but ended up drinking more than you intended?
- Does drinking sometimes leave you feeling more anxious or low the next day?
- Have you ever thought about taking a break from alcohol but struggled to actually follow through?
If you answered ‘yes’ to any of these, it might be worth considering a short break to see how you feel without alcohol in the mix. Even a brief reset can bring clarity, better sleep and improved overall well-being.
Standalone section
When drinking becomes routine
If you’ve found yourself indulging in a bottle of wine a night or even more for a long period, it may be worth reflecting on your drinking habits. When this pattern becomes part of your daily routine for as long as you can remember, it could point to something deeper, like alcohol dependency.
But if the idea of cutting back feels difficult or if drinking has started to feel less like a choice and more like a necessity, reaching out to a healthcare professional for guidance can be a helpful next step. There’s no harm in asking for support and doing so can help you gain a better understanding of your relationship with alcohol.
How to effectively reduce your alcohol intake
If you’ve found yourself slipping into the habit of drinking a bottle of wine every day and want to cut back, there are ways to do so. How long you’ve been drinking at this level may impact how effective different methods are, but every step toward reducing your intake is worthwhile. If you’re worried about how difficult it may be, know that you’re not alone. Many people struggle with cutting bac,k but making small changes over time can have a huge impact.
Start by setting realistic goals
Telling yourself you’ll quit immediately and never touch alcohol again might sound good in theory, but in practice, it can feel overwhelming. Instead of aiming for perfection, try making small, gradual reductions.
If you drink a bottle of wine each night, start by pouring a little less into your glass or setting a goal to have one alcohol-free day per week. Even these small changes can help reset your habits and give you a sense of control.
Over time, as you get used to drinking less, you can keep adjusting your goals to a level that feels healthier for you.
Find an alternative evening ritual
For many people, drinking isn’t just about the alcohol; it’s about the routine. That first glass of wine at the end of the day signals relaxation, a way to unwind from stress. If that’s the case for you, consider swapping it for something that still feels like a treat. A fancy herbal tea, sparkling water with fresh lime or even a non-alcoholic wine can fill that space without feeding the habit.
You might also find that engaging in a different activity, like taking a short evening walk or listening to music, helps shift the focus away from alcohol.
Create alcohol-free social plans
Social drinking can be one of the hardest habits to break, especially when alcohol is a big part of your friendships or celebrations. But reducing your intake doesn’t mean isolating yourself.
Try suggesting plans that don’t revolve around drinking, like coffee meetups, movie nights, or even trying a new hobby together. If you do find yourself in a drinking environment, order a non-alcoholic option like a mocktail or sparkling water. Many people won’t even notice what’s in your glass, and you might be surprised by how easy it is to stay involved without feeling pressured to drink.
If you have friends who are supportive, let them know you’re cutting back. A good friend won’t make you feel bad for wanting to make a change.
Seek support if needed
Cutting back on alcohol can feel isolating, especially if drinking has been a big part of your routine or social life. If you’re struggling, don’t be afraid to reach out for support. Talking to a trusted friend, joining an online community or even speaking with a professional can help you stay accountable and give you new strategies for success.
If reducing your intake feels impossible, it might be worth exploring whether there’s a deeper dependency at play. There’s no shame in seeking help, whether that means joining a support group, speaking to a counsellor or just having an open conversation with someone you trust.
Are there any products that can help me with reducing alcohol?
If you’re looking for support on your journey to stop drinking, there are medications and supplements that can help. While there’s no miracle cure, certain products can assist in reducing cravings and supporting your body through the transition. One of these is Desistal.
Desistal is a supplement designed to help your brain and body recover from the effects of alcohol. When you stop drinking, your body goes through significant changes and the withdrawal process can leave you feeling fatigued, irritable, forgetful and struggling with brain fog. Desistal works by supporting your NAD+ levels, a vital metabolite that alcohol depletes, helping your cells function optimally again.
With two powerful nootropics, Desistal promotes cognitive clarity, stabilises mood and helps your brain regain balance after quitting alcohol. Desistal provides the extra support to help you push through the difficult moments and stay on track.
If you’ve made the decision to quit, you’ve already taken the hardest step. Now, it’s about giving your body what it needs to move forward.
Learn more about Desistal here.
FAQs
If I drink a bottle of wine a day, am I an alcoholic?
Drinking a bottle of wine daily may indicate alcohol dependence, but alcoholism is more than just quantity. It involves loss of control, cravings and negative consequences. If you’re concerned, consider assessing your drinking habits and seeking professional advice.
Is it safe to drink a bottle of wine a day?
Regularly drinking a bottle of wine a day is not considered safe. It increases the risk of liver damage, high blood pressure and dependency. Even if you feel fine now, the long-term effects can be serious. Moderation is key.
Does drinking a bottle of wine a day have any benefits?
While wine contains antioxidants, daily consumption outweighs potential benefits due to health risks like liver disease and addiction. Drinking in moderation within recommended limits may offer benefits but a bottle a day is excessive and harmful.
Sources:
No level of alcohol consumption improves health
J-curve revisited: cardiovascular benefits of moderate alcohol use cannot be dismissed
Units and calories in white wine