Description

In this episode, I’m talking about something that’s often brushed aside but really needs our attention - the link between alcohol and cancer. 

I’ll share what the science actually says, how alcohol became recognised as a carcinogen by the World Health Organisation, and why even light or “middle lane” drinking increases risk.

This isn’t about shame or blame. Having faced breast cancer myself, I know how complex this is. My goal is simply to inform and empower you, so you can make choices that genuinely support your health and peace of mind. 

I’ll also walk you through my Eight to Liberate framework - eight simple steps to help you cut back with awareness and confidence, without pressure or perfectionism.

Highlights:

(03:13) How alcohol is classified as a carcinogen by the WHO

(05:00) Seven types of cancer linked directly to alcohol

(09:40) The science behind how alcohol damages the body

(14:13) Why breast cancer awareness around alcohol remains low

(19:12) The shocking story of being told “you’re cancer free” without mention of alcohol

(28:51) Common myths about alcohol and health

(30:00) Practical steps to reduce your risk and feel better

Key Facts and Takeaways:

1️⃣ Alcohol is a Group 1 Carcinogen

• The World Health Organization classifies alcohol as a Group 1 carcinogen, the same category as tobacco smoke, asbestos, and ultraviolet radiation.
• (WHO / International Agency for Research on Cancer, 2021)

2️⃣ Global and UK Statistics

• Alcohol is responsible for around 4% of all new cancer cases globally, equivalent to about 740,000 cases per year.
• (WHO / IARC, 2021)
• In the UK, alcohol was linked to approximately 17,000 new cancer cases in 2020, including over 4,000 breast cancer cases.
• (House of Commons Library, “Alcohol and Cancer”, 2023)

3️⃣ The Cancers Most Strongly Linked to Alcohol

Evidence is strongest for seven cancers:

• Mouth
• Throat and voice box
• Oesophagus
• Liver
• Colon and rectum
• Female breast

(World Cancer Research Fund International, 2024)

4️⃣ Breast Cancer and Alcohol

• Around 8–10% of all female breast cancers in the UK — roughly 4,100 to 4,400 cases per year — are linked to alcohol.
• (Cancer Research UK; House of Commons Library, 2023)
• A 2024 meta-analysis found that:
• Drinking less than one drink per day was associated with a 4% higher breast cancer risk compared with non-drinkers.
• Each additional daily drink increased risk by ~3% in premenopausal women and ~10% in postmenopausal women.
• (Xu et al., 2024)
• Earlier pooled studies found a 30–50% higher risk at around 1–2 drinks per day (15–30g alcohol).
• (Collaborative Group on Hormonal Factors in Breast Cancer, Lancet Oncology, 2011)

5️⃣ How Alcohol Causes Cancer

• DNA Damage: Alcohol is metabolised to acetaldehyde, a toxic substance that damages DNA.
• Oxidative Stress: Creates reactive oxygen species that injure cells.
• Hormonal Effects: Raises oestrogen levels, increasing breast tissue vulnerability.
• Folate...