I think my current drinking pattern is the sweet spot for my own health and don’t currently see myself ever quitting it, though never say never.

Alcohol has been unfairly demonised

It’s important to point out the dangers of alcohol: it raises the risk of liver disease, stroke and cancer.

One study showed that 4.1% of new cancers globally could be accounted for by drinking. While epidemiological studies (which look at how often diseases occur in groups of people and why) are quite consistent, showing that both light and heavy drinking raise the risk of breast cancer, for example, genetic studies that remove many biases are less convincing for light drinking.

While I think the campaign has been absolutely correct on heavy drinking and binge drinking, it has become too heavy-handed on light or occasional drinking and stating there is no safe level of alcohol. I don’t think low-level drinking, under 14 units per week, should be demonised, though I’m very unpopular with some colleagues for my views.

There is too much focus on this one aspect of our lifestyle, while others are ignored. Your overall diet, your activity levels, stress and sleep are arguably just as, if not more, important areas to focus on, provided your alcohol intake is within the recommended limit.

This is especially the case when it comes to ultra-processed food. Although direct comparisons are tricky, eating it regularly appears to me much more harmful than having a glass of wine five days a week, but nobody is banning junk food or even putting health warnings on it, even in children. To single out alcohol and ignore ultra-processed food is, in my opinion, not backed by science.

When research highlights the harms of light drinking, the point is never made about what people will have instead. If you discourage someone from having a glass of wine, will they have a Coca-Cola, Fanta or Monster energy drink instead? These types of drinks increase the risk of heart disease, diabetes and early death by around 10% per daily can. In that case, it may be slightly healthier to have a small glass of wine, especially if worried about type 2 diabetes or living longer.

The health benefits of alcohol

1. A lower risk of heart disease

Research continues to show that wine in moderation has a mild protective effect against heart disease. This effect is still hanging around in studies. Scientists think it’s due to bias, but can’t get rid of it.

The latest study (as yet not peer-reviewed), presented at the American College of Cardiology’s Annual Scientific Session, looked at 340,000 people from UK Biobank for 10 years and found that moderate wine drinkers, who had around one glass per day, had a 21% lower risk of dying from cardiovascular disease compared to people who never or rarely drank wine. A slightly increased risk was found for light beer and spirit drinkers.

These studies are observational, so we can’t show causality and don’t know exactly why wine might be beneficial for heart health. However, my guess is that it’s down to compounds called polyphenols.

2. It may protect against dementia

There is some weak evidence to suggest that moderate wine drinking may protect against dementia, possibly because the plant compounds it contains support our blood vessels. However, the evidence is stronger that too much alcohol definitely increases the risk of dementia. There’s a bit of a tightrope to walk on, so don’t rely on your wine to help your brain.

3. Drinking with friends could help you live longer

One of the major factors for living healthier for longer and reducing your risk of heart disease is maintaining social contacts and avoiding loneliness. This is another reason alcohol might protect health indirectly, as people tend to drink alcohol socially with others. Stronger social connections can increase your likelihood of survival by up to 50%, and poor social connection is associated with roughly 30% higher risk of heart disease and stroke.

How to drink sensibly

Have alcohol-free days

Lots of people quit alcohol for a month as a challenge but then go back to heavy drinking afterwards. I’m not a huge fan of this approach, as it encourages the idea that alcohol is fun and being abstemious is not. It’s much better to have a routine of some alcohol-free days each week. I find that Sunday and Monday work well for this, as they provide a bit of a reset before going into a new week.

However, if you’ve never gone for one month without alcohol, it can be helpful to try. I did it once after colleagues told me they experienced huge improvements in their sleep, mental state, work and productivity. I didn’t notice any of these benefits myself, but I appreciate it can be very individual.

Swap to non-alcoholic drinks sometimes

I increasingly opt for alcohol-free beers several times a week, either on days I’m not drinking or by alternating them with standard beers. It’s much easier to do this now that the quality and range of alcohol-free beer is so much better, more pubs stock them and I always keep the fridge stocked so I have the choice. Creating the right environment is important. Studies suggest that having a supply of alcohol-free alternatives reduces alcohol consumption. And don’t forget kombucha as an alternative; some pubs have it on draught.

Have yoghurt before you drink

Some research suggests that having yoghurt can offset some of the negative effects of alcohol and help you recover faster from a hangover, possibly because the microbes in dairy help to break down the alcohol. Have a yoghurt or cheese before you leave, instead of picking up a kebab on your way home.

Be good at stopping

I’m generally pretty good at stopping after two or three drinks, and having your own cutoff is definitely advisable. I’m determined never to have the Kazakhstan experience again, but it is clear that binge drinking or having more than two or three drinks too often will likely harm your health.

I don’t see myself ever quitting alcohol completely, though as alternatives improve, my body changes with age and the science becomes clearer, I may change my mind.