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.

Keeping the television on while falling asleep or leaving a light on in the bedroom may feel reassuring, but new international research suggests it could seriously affect heart health. A recent study has found that exposure to light at night significantly raises the risk of heart disease, even if a person believes they are sleeping well.

Sleeping With Lights On Could Harm Your Heart, Study Warns

The findings come from a large, long-term study carried out by researchers in Australia and the United States. The team followed nearly 90,000 adults in the United Kingdom over a period of nine years. Participants were given light sensors to accurately measure how much light they were exposed to during sleep.

Researchers tracked cases of heart attack, heart failure, and stroke throughout the study period. The results were striking. Compared to people who slept in complete darkness, those exposed to light at night faced a 56 percent higher risk of cardiovascular problems. The risk of heart failure increased by 47 percent, while the likelihood of coronary artery disease rose by 32 percent. The study noted that this risk was particularly higher among women. The risk of stroke was also found to be up to 30 percent higher.

Why Night-Time Light Is Dangerous

According to the research, published in JAMA Network Open, the main reason behind this increased risk is disruption of the body’s circadian rhythm. This internal biological clock regulates sleep, hormone release, metabolism, and other vital functions.

Artificial light at night interferes with this natural rhythm, pushing the body into a state of imbalance. Over time, this ongoing disruption places added strain on the cardiovascular system. Researchers warned that for people over the age of 40, exposure to light during sleep is emerging as a significant risk factor for heart disease.

Professor Frank Scheer, a neuroscientist at Brigham and Women’s Hospital, believes doctors should look beyond sleep duration when assessing patients’ sleep habits. He says physicians should also ask about bedroom conditions, including light exposure.

“There is no harm in keeping the bedroom completely dark,” he explained. “In fact, it is extremely beneficial for overall health.”

Simple Tips For Better, Heart-Healthy Sleep

Experts suggest a few practical steps to reduce light exposure at night:

• Turn off the television, mobile phones, and laptops before going to bed
• If light is needed for safety, keep it below 5 lux, roughly equivalent to the soft glow of a few candles
• Use thick, dark curtains to block out streetlights and outside glare
• Sleeping in darkness may seem like a small change, but researchers say it could play an important role in protecting heart health over time.

Researchers also noted that many people underestimate how much light they are exposed to at night. Even dim sources such as alarm clocks, charging indicators, or light filtering in from nearby buildings can affect the body’s natural night-time processes. Over years, this low-level but constant exposure may quietly increase the risk of high blood pressure, insulin resistance, and weight gain, all of which are closely linked to heart disease. The study reinforces a growing body of evidence that sleep quality is shaped not just by how long we sleep, but by the environment we sleep in.

A neurologist has spoken about a simple daily practice that may help guard against cognitive decline, and it requires just six minutes. Dr Clint Steele, a specialist in the brain and nervous system, works with patients to improve quality of life by strengthening brain function and preventing, and in some cases reversing, conditions such as dementia.

What Is Dementia?

Dementia is an umbrella term used to describe a significant decline in mental function that is serious enough to affect everyday life. It commonly impacts memory, thinking, and reasoning skills. Dementia itself is not a single disease but a collection of symptoms caused by underlying conditions such as Alzheimer’s disease or vascular dementia. Common signs include memory problems, confusion, difficulty finding words, changes in mood or behaviour, and trouble completing familiar tasks.

These symptoms usually worsen over time and are not considered a normal part of ageing. Although there is no cure, treatment options can help manage symptoms, and early diagnosis plays an important role in care planning.

Dementia: Signs And Symptoms

The signs of dementia can differ from person to person. Some common examples include difficulty with short-term memory, misplacing personal belongings like a purse or wallet, trouble managing finances or paying bills, challenges with planning or cooking meals, forgetting appointments, and becoming disoriented when travelling outside familiar areas.

Dementia symptoms tend to be progressive, meaning they often begin subtly and gradually become more severe over time, eventually interfering with daily functioning. If you or someone close to you notices ongoing memory issues or changes in thinking or behaviour, it is important not to dismiss them.

Six-Minute Daily Routine That May Help Slow Dementia Risk

The 56-year-old expert says that reading for six minutes a day could meaningfully lower the risk of dementia, Alzheimer’s disease, Parkinson’s disease, and other neurological conditions. In a TikTok video that has since been viewed thousands of times, Dr Steele points to long-term research showing that strengthening what is known as “cognitive reserve” may help prevent or reduce the likelihood of dementia and similar disorders, as per Mirror.

Why Cognitive Reserve Matters

According to Dr Steele, one way to support cognitive function is by learning new skills, such as picking up a foreign language, learning to dance, or simply reading a book for at least six minutes each day. “Reading six minutes a day actually lowers your risk of dementia, Alzheimer’s, Parkinson’s disease and more,” he told What’s The Jam.

He explained that reading helps build cognitive reserve, which refers to the brain’s ability to adapt. “Adaptability is so important because when you encounter stress, you want your brain to be able to adjust to that stress, respond in the right way, and then, once the stress has passed, adapt again and settle down,” he said.

A Small Daily Commitment

“One of the most important things you can do is read six minutes a day, according to the research, and that will help,” Dr Steele added. Based in Maine and Florida in the US, he has spent 34 years focused on brain health and dementia prevention.

Public Response To The Advice

His TikTok video has also drawn hundreds of likes and comments. One viewer wrote: “Normally read at least 100 books a year, plus the Bible, dance classes, acrobatics, clogging for at least six years, at 84 still moving, just slower, my mom had Alzheimer’s, so I do know!”

Another commented: “I still enjoy reading news every day.” A third added: “Another really good one is fine art, probably why so many older people take up painting.”

Students gaming more than 10 hours a week can have long-lasting negative effects on their physical and mental health, a new Australian study suggests.

Researchers from Curtin University, Perth have found that playing online games for over 10 hours can worsen diets, increase body weight and led to poorer sleep than lighter gamers.

Professor Mario Siervo, Curtin School of Population Health said of the results: "What stood out was students gaming up to 10 hours a week all looked very similar in terms of diet, sleep and body weight. The real differences emerged in those gaming more than 10 hours a week, who showed clear divergence from the rest of the sample."

What Did The Study Find?

Researchers surveyed 317 students across five Australian universities, with a median age of 20, to understand how time spent gaming each week might affect their diet, sleep, and body composition.

Students were categorized as low gamers (zero to five hours a week), moderate gamers (five to 10 hours) or high gamers, who played video games for more than 10 hours each week.

They found that low and moderate gamers showed largely comparable health outcomes but health indicators deteriorated sharply among students whose gaming time exceeded 10 hours a week.

The study found diet quality declined and obesity was more common once gaming exceeded 10 hours a week, with each extra hour linked to poorer diets even after accounting for other lifestyle factors. While high gamers recorded a body mass index (BMI) of 26.3kg/m2, low and moderate gamers fell within a healthier range, with median BMIs of 22.2kg/m2 and 22.8kg/m2 respectively.

Professor Siervo said: "Each additional hour of gaming per week was linked to a decline in diet quality, even after accounting for stress, physical activity and other lifestyle factors."

Additionally, sleep quality was generally poor across all groups but students who played video games for moderate or high amounts of time reported worse sleep than low gamers.

Despite clear results, the expert added that the study does not prove cause and effect but shows excessive gaming is linked to higher health risks, while low to moderate play appears largely fine.

Why Is Playing Video Games Bad For You?

"Our data suggests low and moderate gaming is generally fine, but excessive gaming may crowd out healthy habits such as eating a balanced diet, sleeping properly and staying active.

"Because university habits often follow people into adulthood, healthier routines such as taking breaks from gaming, avoiding playing games late at night and choosing healthier snacks may help improve their overall well-being," Professor Siervo said.

Playing video games for excessive amount of time has also been linked to paving the way for mental health problems such as anxiety, depression, aggression and poor emotional control as well as social/life problems including neglecting responsibilities, isolation, poor relationships, academic/career impact.

Moreover, previous research has also found that playing games for over three hours straight significantly raises the risk of physical issues. Sessions exceeding this time frame can lead to eye fatigue, headaches, neck pain and wrist pain, regardless of the player's age or gender.

This study was published in Nutrition on January 16.