Want to Prevent Dementia? Drink Less Alcohol. Here’s Why
Dementia is a sickness that makes it hard for people to remember things, think clearly, and interact with others. It affects many people all over the world and can make daily life very challenging. If you want to lower your chances of getting dementia in the future, there’s one simple thing you can do: drink less alcohol. Keep reading to know why cutting down on alcohol can help keep your brain healthier for longer.
Drinking Alcohol Can Hurt Your Brain Over Time
When you drink alcohol, you might think about how it affects your liver or how it might mess with your sleep. But did you know that it can also hurt your brain in the long run? Research shows that alcohol can harm your brain, leading to negative long-term effects. Drinking too much alcohol can damage brain cells. It can also change how your brain works, which increases your risk of getting dementia later on.
A study published in Alcohol Research & Health found that people who drank too much alcohol had a much higher chance of brain shrinkage. Brain shrinkage means that your brain gets smaller, which can lead to problems with thinking, remembering, and making decisions. These are all signs of dementia, and this is a serious risk you can reduce by drinking less.
Even Moderate Drinking Can Increase Your Risk
You might be thinking, “But I only drink a little bit!” While that’s better than heavy drinking, even moderate drinking might not be totally safe for your brain health. Research from 2022 shows that even moderate drinking can slightly raise your risk of dementia.
Moderate drinking is usually defined as up to one drink a day for women and up to two drinks a day for men. ‘One drink’ means one 12-ounce beer, one 5-ounce glass of wine, or 1.5 ounces of distilled spirits. But even this amount can slowly weaken connections in your brain, which makes it harder to think and remember things.
Alcohol affects everyone differently based on things like genetics, health, and even gender. For some people, even a small amount of alcohol can have a big impact. So, cutting back or avoiding alcohol completely might be the safest way to protect your brain as you get older.
Heavy Drinking Is a Big Risk for Dementia
If moderate drinking is risky, heavy drinking is even worse. The National Institute on Alcohol Abuse and Alcoholism says heavy drinking is more than three to four drinks in a day or more than 14 drinks per week for men and more than seven drinks per week for women. Research shows that heavy drinkers are at the highest risk of getting alcohol-related dementia, which is a kind of memory and thinking problem caused by too much alcohol.
Heavy drinking can also cause Wernicke-Korsakoff syndrome, a type of dementia that happens because of a lack of vitamin B1 (thiamine). Symptoms of this condition include confusion, difficulty with muscle coordination, and problems with memory that can become permanent if not treated. This vitamin is really important for brain health, and alcohol makes it hard for your body to absorb it. Over time, not having enough of this vitamin can lead to serious brain damage. If you or someone you know drinks heavily, cutting back is really important to protect your brain and overall health.
Alcohol Affects Other Habits That Keep Your Brain Healthy
It’s not just alcohol that affects your risk of dementia. Other things like diet, exercise, sleep, and stress are also important for keeping your brain healthy as you get older. But alcohol often makes it harder to keep up with these healthy habits. For example, drinking too much can make it hard to get good sleep, and poor sleep is also a major risk for dementia.
Alcohol can also lead to bad food choices. When you’re drinking, it’s easy to reach for snacks that are high in unhealthy fats and sugars. Eating this way can increase your risk of dementia. By drinking less, you’re giving yourself a better chance to eat well, sleep well, and stay active—all of which are great for your brain.
Drinking Less Alcohol Helps Your Brain Stay Healthier
The good news is that it’s never too late to make changes. Cutting back on alcohol can slow down or even stop some of the damage that leads to dementia. Experts say that giving your brain a break from alcohol can help restore brain function, improve your memory, and lower your risk of other health issues like heart disease and liver problems, which are also linked to dementia.
If you’re used to having a drink every night, try making some small changes. Maybe swap your evening glass of wine for a cup of herbal tea, sparkling water with a bit of fruit juice, a refreshing lemonade, or even a tasty mocktail made with fresh fruits and herbs. Small changes like this can have a significant impact over time. And if you’re finding it hard to cut back, talk to your doctor. They can give you advice and support to help you reach your goal of drinking less.
The Takeaway
There are lots of things you can do to stay healthy and prevent dementia—eating well, exercising, keeping your mind active—but one of the easiest things you can do is to drink less alcohol. Research shows that alcohol can shrink your brain, damage important connections, and put you at serious risk of memory problems. By drinking less, you’re not just helping your liver; you’re also giving your brain the best chance to stay sharp and healthy as you age.
