Timothy had always been health-conscious. After years of social drinking, she decided to quit alcohol for good. But giving up the ritual of sipping on a drink at social gatherings felt impossible. That's when alcohol-free beer and wine seemed like the perfect alternative—offering the taste and experience without the intoxication. However, what Sarah didn't realize was that these supposedly "harmless" drinks might still be affecting her liver in ways she hadn't anticipated.

With a global shift toward healthier choices, the rise of alcohol-free beverages has been fuelled. Do these drinks, however, live up to their promise of being risk-free? New research shows that while they may eliminate the dangers of intoxication, they still pose metabolic and liver-related risks, which calls for moderation in the long run.

What Happens in your Body within 10 Minutes of Drinking Alcohol-Free Beverages?

The first time you take a sip of an alcohol-free beverage, your body responds almost instantly. Anshul Singh, Lead Clinical Nutritionist and Dietetics Department says, "In as little as 10 minutes, your taste buds have picked up on the flavors, and your brain might even get a placebo effect, giving you the sensation that you're about to be drunk. Some alcohol-free drinks have up to 0.5% ABV, which goes into the bloodstream in minute quantities but will probably not affect you in any significant way."

By the 30-minute mark, your body has metabolized the sugars, artificial sweeteners, or additives in the drink. "Some people may experience a mild insulin spike, which can cause temporary energy boosts. Some non-alcoholic drinks also contain fermentation byproducts or botanical extracts that mimic the sedative effects of alcohol, causing slight drowsiness or relaxation," adds Anshul.

After 60 minutes, most of the drink has been metabolized. Although there is no risk of intoxication, repeated consumption can subtly affect metabolism, gut health, and even trigger cravings for alcohol among those in recovery. Those sensitive to sugar, caffeine, or preservatives might experience even more pronounced effects over time.

How Alcohol-Free Drinks Affect Your Gut and Liver Connection

Your liver and gut health are connected, forming what is called the gut-liver axis. Anshul emphasises, "Even though drinks without alcohol seem harmless, they usually contain sugars, artificial sweeteners, and fermentation byproducts that can disturb this delicate balance."

• High sugar content may lead to insulin resistance, inflammation, and fat accumulation in the liver.
• Artificial sweeteners may change the gut microbiota, causing metabolic imbalances.
• Preservatives and artificial flavors can also enhance gut permeability, thus potentially leading to leaky gut syndrome.

Long-term consumption of these drinks may gradually affect digestion, liver detoxification, and overall metabolic health, making moderation necessary.

Do Alcohol-Free Drinks Still Trigger Liver Enzymes?

Even though these nonalcoholic beverages contain virtually insignificant alcohol, the liver processes them as well. "These small concentrations of alcohol-which may go as high as 0.5% ABV-trigger the liver's detoxification pathways but only at much weaker intensities compared to ordinary alcoholic drinks. But the added sugars, artificial sweeteners, and preservatives in the products could pose significant pressure on liver functions over the long term," explains Anshul.

High sugar intake causes insulin resistance, which can lead to the buildup of fat in the liver and increase the risk of developing NAFLD. Some fermentation byproducts in these beverages also trigger oxidative stress, which puts extra pressure on the liver. Though occasional consumption will not pose a significant threat, regular consumption might lead to chronic liver stress and metabolic imbalance.

Do Non-Alcoholic Beverages Affect Liver Detoxification?

Although trace amounts of alcohol exist in alcohol-free beer and wine, the body will still have to metabolize them. The body employs the same enzymatic pathways used for alcoholic beverages but at a much lower intensity. However, the added sugars, preservatives, and fermentation byproducts present their own set of challenges:

• Mild inflammation to the liver due to the additives and byproducts within the drinks.
• Insulin resistance resulting from excessive sugar intake, causing fat accumulation in the liver.
• Detoxification pathways are overburdened, and impairment of liver function occurs gradually.

Alcohol-free drinks do not cause the liver to become overwhelmed as traditional alcohol does, although it does have a lower, but still important, risk for someone who is drinking too much. For someone with a problem of liver disease or metabolic syndrome, limiting alcohol-free drinks is also important.

Should You Drink Alcohol-Free Beverages?

Alcoholic beverages have always been a dangerous drink, but the safer option for those who want to avoid intoxication. However, it is not totally risk-free. Its impact on metabolism, gut health, and liver function cannot be ignored. Although they are not harmful at first, their consumption over a long period leads to insulin resistance, liver stress, and imbalance in the gut.

For the consumers who love these drinks, moderation is the way forward. The expert shares, "The choice of brands with the least additives, lower sugar, and natural ingredients will reduce risks. In addition, supplementing with a diet that is rich in antioxidants, fiber, and hydration can complement the liver in general."

For most, thought that adopting alcohol-free beverages was a healthier decision. On discovering their side effects on liver health, though, she learned to limit its intake and settle for alternatives that included infused sparkling water, herbal teas, or even kombucha with controlled sugar levels.

The bottom line? Alcohol-free doesn't mean consequence-free. The best way to achieve long-term health is by paying attention to what goes into the body and yet still enjoy social rituals of preference.

Anshul Singh is the Team Lead with the Clinical Nutrition and Dietetics Department at Artemis Hospitals in India.

When Indian summers touch 48 degrees, it’s no longer just uncomfortably hot—it’s a serious public health challenge. Extreme heat affects everything from hydration levels in the body to digestion, the health of your skin, heart, and even mental well-being. Surviving (and staying healthy) through such brutal temperatures requires 360-degree body care, not just an extra glass of water or switching on the AC.

Dr P. Venkata Krishnan, Senior Consultant & Director—Internal Medicine, Narayana Hospital, Gurugram, in an interview with Health and Me, shared a complete and practical survival plan to help your body cope with the extreme Indian summer—inside and out.

Hydration: Go Beyond Plain Water

In intense heat conditions, your body loses water and electrolytes very quickly through sweat. Electrolytes help carry water to the blood and tissues. Hence, drinking only plain water in summer may not suffice. Try sipping water consistently at regular intervals instead of gulping large quantities at once. Electrolyte-rich fluids like coconut water, lemon water with a pinch of salt, or buttermilk are healthy, affordable options to soothe parched throats. Avoid excess caffeine, colas, and alcohol, as they increase dehydration; if you must indulge, have a glass of water before your coffee or alcoholic drink.

Pro tip: Check your urine colour—dark yellow is a warning sign of dehydration.

Eat Light, Cool, and Smart

Our digestive systems are also tired in extreme summers. Spicy, heavy, and oily foods generate more internal heat, which puts an additional burden on digestion. Opt for seasonal fruits like watermelon, muskmelon, papaya, and berries instead of chips and snacks.

To ease digestion, add items like curd, rice, cucumber, and bottle gourd to your meals. Avoid red meat and fried foods during peak summer days. Smaller, lighter meals are easier for the body to process in extreme heat. Find ways to increase hydration through fruits and vegetables in your food too, apart from water intake.

Protect Your Skin from Heat Damage

Heat doesn’t just tan your skin—it accelerates ageing, causes pigmentation, and triggers rashes. Incorporating a summer skincare regimen can help prevent damage to your skin.

1. Use a broad-spectrum sunscreen daily, even if you’re indoors.
2. Wear loose, breathable cotton or linen clothing.
3. Take cool (not ice-cold) showers to soothe overheated skin.
4. Seek medical advice for prickly heat, fungal infections, or sudden rashes—they thrive in sweaty conditions.

Mind Your Heart and Blood Pressure

Extreme temperatures put additional stress on the cardiovascular system, especially in people with hypertension, diabetes, or heart conditions. There are just a few things to bear in mind. When the temperature outside sizzles, avoid stepping outdoors for prolonged periods, especially between 12 pm and 4 pm, when the sun beats down mercilessly.

Take all prescribed medications exactly as advised—don’t skip doses even if you experience heat-induced nausea. If you feel dizzy or experience palpitations or severe fatigue, consult your doctor as soon as possible. Heat exhaustion can silently progress to heatstroke, which is a medical emergency.

Smart Cooling at Home and Work

Air conditioning is helpful, but overexposure can lead to dry skin, headaches, and respiratory discomfort. However, since the emphasis is more on cooler environments in summer, there are a few ways to avoid overexposure to AC.

Once every two or three hours, step away from your desk for a few minutes. Walk or stand, and sip some water. Open windows, if possible, to avoid thermal shock. Set AC temperatures between 24 and 26 degrees, despite the urge to cool the surroundings further. Use fans and cross-ventilation whenever possible, relying a little less on air conditioning in the process. Never move directly from extreme heat into freezing AC environments, or vice versa, as it can impact your body suddenly.

Sleep & Mental Well-being Do Matter

Poor sleep due to heat can increase irritability, anxiety, and fatigue. Include some calming activity before bedtime. Put away screens, as they radiate heat too. Some tips to help you sleep better:

1. A lukewarm shower before bed.
2. Well-ventilated bedrooms.
3. No heavy dinners or eating late at night; ideally, finish dinner before 9 pm, leaving a gap of a couple of hours afterwards before going to sleep.
4. Mindful slow breathing or short meditation helps control heat-related restlessness.

Special Care for Vulnerable Groups

Children, elderly individuals, pregnant women, and outdoor workers are at higher risk of heat-related health concerns. They should particularly ensure that they hydrate more frequently.

1. Watch for signs like dry mouth, lethargy, confusion, or reduced urination. Seek a doctor’s advice if needed.
2. Include cooling foods to prevent dehydration and encourage lighter, frequent meals instead of full, heavy meals.
3. Never leave children or pets inside parked vehicles or in spaces without ventilation—even for a few minutes.

A holistic approach covering hydration, nutrition, skincare, heart health, and mental well-being can help your body adapt and stay resilient. Extreme heat is not “just a bad summer." Treat it seriously, listen to your body, and make smart daily choices, because protecting yourself from the heat today prevents long-term health problems tomorrow.

Cancer is one of the most dreaded diseases. It is characterised by a malignant tumor that obstructs the normal functioning of organs. According to a recent analysis from the World Health Organisation (WHO), more than a third of cancer cases in the world are preventable. Cervical, stomach, and lung cancers make up half of the cases. This implies that millions of such deadly cases in the world can be prevented with behavioural changes, timely medical intervention, reduced occupational risks, and an ability to tackle environmental pollutants. It turns out that most preventable cancers can be avoided by making two simple lifestyle changes.

Preventable cancers in the world

Researchers say that addressing preventable causes represents one of the most powerful opportunities to reduce the global cancer burden. The analysis also noted that, in 2022, there were approximately 19 million new cases of cancer, and 38 per cent were related to 30 modifiable risk factors. The most common modifiable risk factors are:

1. High BMI
2. Smoking
3. Insufficient physical activity
4. Alcohol intake
5. Smokeless tobacco
6. Air pollution
7. Exposure to infectious agents
8. Suboptimal breastfeeding
9. Occupational exposures

What are the preventable risk factors for cancer?

The most common preventable risk factor, however, was smoking tobacco. It is associated with 15 per cent of all cancer cases in a year. In men, the risk was significantly higher. Smoking contributed to 23 per cent of the new cancer cases globally in men that year. However, smoking alone was not the only cause; air pollution, depending upon the region, played a huge role. In East Asia itself, 15 per cent of lung cancer cases in women were attributed to air pollution. In Western Asia and Northern Africa, 20 per cent of lung cancer cases in men were due to air pollution.

After smoking tobacco, the next key lifestyle risk factor was drinking alcohol. It accounted for 3.2 per cent of all cancer cases—approximately 7 lakh. As per researchers’ estimates, drinking alcohol and smoking tobacco account for about 48 per cent of all preventable cancer cases. Infections, however, were associated with 10 per cent of new cancer cases. Among women, the largest share of these cases was attributed to high-risk human papillomavirus (HPV), which contributes to cervical cancer cases. However, with the HPV vaccine being more accessible, cervical cancer cases have reduced.

Can smoking give you stomach cancer?

Stomach cancer cases are higher among men and are mostly associated with inadequate sanitation, smoking, infections, and poor access to clean water. A first-of-its-kind analysis, this study helps show how much cancer risk comes from preventable causes. By examining these patterns, countries can be alerted to work towards preventing cancers in the first place by taking appropriate steps.

Researchers also mentioned in their paper that 4 in 10 cancer cases in the world in 2022 could have been prevented by eliminating the risk factors considered in the study. The study was published in the Nature Medicine journal.

Sleep is a very crucial part of one's life, and it can affect one's life as a whole. The sleep cycle and duration can determine a lot about one's physical and emotional well-being. Even biological aging is also immensely affected by the right amount of sleep, according to a recent study. The aforementioned research was published in Nature, and as per it, getting too little or too much sleep may speed aging in the brain and other body organs as well.

There were several studies that have been done on the same topic, and many of them concluded that getting less sleep can cause the speeding of one's biological age. Although this new study has come up with a new finding, and it went further than the previous studies on the same topic, the research shows that getting more sleep can also lead you to the same situation, and your biological aging speed can go higher due to it.

The lead study author, Junhao Wen, PhD, assistant professor of radiological sciences at Columbia University, said, “Sleep is fundamental for healthy aging and longevity. More importantly, it is potentially modifiable." He added, “In this study, we measure biological aging clocks across organs to link these clocks with sleep duration.”

The biological age is inherently different from chronological age, which is measured by the number of years one is alive, but on the other hand, biological age measures how quickly your cells and tissues are aging. Researcher Junhao Wen has done his research with different aging clocks, and these clocks are scientific, computational models that estimate a person’s biological age and how they are aging faster or slower than their chronological age.

Wen and his colleagues assessed the relationship between a person’s self-reported sleep duration and their biological age, using 23 aging clocks across 17 organs. The research defined too little sleep as less than 6 hours and too much sleep as more than 8 hours. The study concludes that, in general, people who slept too little or too much showed signs of faster biological aging than those who reported sleeping between 6.4 and 7.8 hours each day.

The same study also sheds light on the relationship between sleep and chronic diseases. The research suggests that a connection exists beyond brain influence. Notably, less sleep causes disorders like depression and anxiety disorders. Other possible conditions related to it are obesity, type 2 diabetes, hypertension, ischemic heart disease, and heart arrhythmias. On the other hand, longer sleep is associated with depression and illness.