“Drink in moderation” is advice we often hear, but as most people will attest after a boozy holiday, sticking to it isn’t easy.
However, when we can drink in moderation, we usually feel better about ourselves.
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 means that if we have a glass of wine after get off work every day, it won’t do much harm to our bodies and brains, right?
The way alcohol affects your body varies depending on your age. If your 2024 goals include plans to drink in moderation, here’s what I hope you know.
How 1-2 Alcoholic Drinks Per Day Impact The Body In Your 20s, 30s And 40s
The twenties are a time of rejuvenation for the body, which may be why hangovers are less severe during this decade. During that time, the liver and brain are most capable of recovery. The frontal lobes (reasoning and judgment) are not sufficiently developed. People are more likely to be willing to drink more or take more risks, which can form habits that can lead to problems.
As long as you drink in moderation, you probably won’t notice a huge difference in your 30s, but it’s important to keep your overall health in mind. Ask yourself: How is your health? Obesity is epidemic in the United States and increases the risk of nonalcoholic fatty liver disease. Alcohol increases the risk of liver disease and scarring (cirrhosis). As a geriatrician, I think one or two drinks a week is fine. Some doctors say one drink a day is fine, but it can also be neurotoxic and affect your health.
In your 40s, more health risks begin to appear. Obesity, diabetes, high blood pressure and high cholesterol all increase the risk of heart disease, stroke and mini-stroke dementia. If you have any of the above conditions, even small amounts of alcohol can further increase your risk of events such as heart disease or stroke, so keep this in mind.
How 1-2 Alcoholic Drinks Impact The Body In Your 50s And 60s
Once you hit 50, even moderate drinking can wreak havoc on the body. In addition to causing blood vessel damage and the risk of dementia, alcohol also increases the risk of breast, esophageal and liver cancer (after illness). Since cancer risk increases dramatically with age, adding any amount of alcohol to the mix will only increase this risk further. Additionally, as we age, good sleep becomes more elusive. Substances such as caffeine, cigarettes, and alcohol can all hinder sleep.
In your 60s, you may start to feel the effects of moderate drinking on your body. At this age, tolerance may decline dramatically.
This is because older people are more likely to lose the enzyme that metabolizes alcohol (alcohol dehydrogenase). Older people have fewer reserves in their brains, livers and kidneys. When you’re over 60, even one drink a day can cause more damage to your brain.
It is recommended that you treat alcoholic beverages like candy.They’re great with some foods, but they can increase your weight and blood sugar, and over decades can increase your risk of cancer and chronic diseases that lead to poor health.
If you want to stay as healthy as possible and feel your best as you age, do you have to give up alcohol altogether? No, it’s important to remember that other factors can influence how alcohol affects your health and well-being, such as whether you have a medical condition such as obesity or high blood pressure.
If you’re older and in good health, you don’t have to worry too much about the occasional alcoholic beverage.