"Consume alcohol in moderation"
is a commonly heard piece of advice, but as many can attest, it's not always
easy to adhere to, especially after a holiday season filled with indulgence.
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| At a certain decade in life, many of us lose the enzyme to metabolize alcohol |
When individuals manage to practice
moderate drinking, they often feel a sense of accomplishment. According to the
2020-2025 Dietary Guidelines for Americans, moderate drinking is defined as no
more than two drinks per day for men and no more than one drink per day for
women. This might lead one to believe that having a daily glass of wine, for
example, is harmless to the body and brain. However, the impact of alcohol on
the body varies with age.
Dr. Elizabeth Landsverk, a geriatrician and dementia expert, emphasizes that the effects of alcohol will differ based on your age. For those considering moderation in their 2024 goals, here's what she wants you to be aware of.
Effects of 1-2 Daily Drinks on Body in Your 20s, 30s, and 40s
During your 20s, the body is
resilient, and hangovers are generally less severe due to the liver and brain
having increased resilience. However, this period is crucial as habits formed,
such as increased drinking or risk-taking, may lead to future problems since
the frontal lobes, responsible for reasoning and judgment, are not fully
developed.
As you enter your 30s, moderation
is still key, but overall health becomes more significant. Factors like
obesity, prevalent in America, can elevate the risk of non-alcoholic fatty
liver. Alcohol itself contributes to the risk of liver disease and cirrhosis.
While some suggest one drink a day is acceptable, considering its neurotoxic
effects is essential.
In your 40s, additional health risks emerge, including obesity, diabetes, hypertension, and high cholesterol, which heighten the risk of heart attacks, strokes, and small-stroke dementia. If you have these conditions, even a small amount of alcohol can further elevate the risk of such events. Awareness of these factors is crucial.
Effects of 1-2 Alcoholic Drinks on the Body in Your 50s and 60s
In your 50s, even moderate drinking
can have severe consequences on the body, increasing the risks of vascular
damage, dementia, breast cancer, esophageal cancer, and liver cancer. As age
raises the overall cancer risk, any addition of alcohol further amplifies these
risks. Additionally, with aging, achieving good sleep becomes more challenging,
and substances like caffeine, cigarettes, and alcohol hinder sleep.
By your 60s, the effects of moderate drinking may become more apparent. Tolerance tends to decrease significantly, with older individuals more likely to lose the enzyme needed to metabolize alcohol (alcohol dehydrogenase). This decreased tolerance results in feelings of illness and sluggishness even with a small amount of alcohol. Older individuals have reduced reserves in the brain, liver, and kidneys, making the damage from even one glass a day more impactful, especially when over 60.
Landsverk suggests likening
alcoholic beverages to candy bars – enjoyable with some meals but potentially
contributing to weight gain, elevated blood sugar, and, over time, an increased
risk of cancer and chronic illnesses that can impact overall health.
While giving up alcohol entirely is
not necessary for maintaining good health and well-being as you age, Landsverk
emphasizes that other factors, such as existing conditions like obesity or
hypertension, can influence how alcohol affects your health.
For older individuals in generally
good health, occasional alcohol consumption need not be a significant concern.
Landsverk shares her perspective, stating, "I have decided that a glass of wine with a nice meal is worth it, but
not every night."
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