Understanding Moderate Drinking Across the Ages
“Drink in moderation” is advice we often hear, but let’s be honest, especially after a holiday season filled with festivities, sticking to this guideline can be tough. Yet, when we do manage to keep our drinking in check, there’s a sense of accomplishment that comes with it.
The 2020-2025 Dietary Guidelines for Americans suggest that moderate drinking is defined as up to two drinks per day for men and one drink per day for women. So, if you enjoy a glass of wine after work, it might seem harmless. But, well, that depends on various factors.
Dr. Elizabeth Landsverk, a geriatrician and dementia specialist, shares insights about how alcohol can affect the body differently at various ages. If your new year’s resolutions include moderate drinking, here are some takeaways from her advice.
The Impact of 1-2 Drinks in Your 20s, 30s, and 40s
According to Landsverk, your 20s are a time of resilience for your body, which explains why hangovers tend to be less severe during this decade. “The liver and brain are at their strongest,” she points out. However, with that strength, judgment and reasoning aren’t fully developed, often leading to habits that could create issues later in life.
As you transition into your 30s, you might not notice a significant difference if you drink moderately. But, it’s essential to consider overall health. “Ask yourself: What is your health like? Obesity, for instance, raises the risk of non-alcoholic fatty liver,” she warns. Drinking alcohol can further compound these risks, so moderation becomes even more critical. While some health professionals advocate for a drink a day, it’s essential to acknowledge that alcohol can also have neurotoxic effects, which may catch up with you.
By your 40s, health risks can start to emerge, according to Landsverk. “Conditions such as obesity, diabetes, and high cholesterol increase the risk of heart-related issues,” she notes. If you have any of these conditions, even small amounts of alcohol might elevate your chances of serious health events like strokes.
Effects of 1-2 Drinks in Your 50s and 60s
Upon reaching your 50s, even moderate drinking can lead to various health complications. Landsverk explains, “Alcohol increases the risks of certain cancers, like breast and liver cancer, especially as we age.” The risk of cancer substantially rises over time, meaning that even low levels of alcohol consumption can be concerning. Additionally, getting quality sleep might become more challenging with age, and substances such as alcohol can further hinder restfulness.
Moving into your 60s, the consequences of moderate alcohol consumption become more pronounced. “I can share from personal experience that tolerance tends to drop significantly,” Landsverk states. “A glass of wine can leave me feeling unwell the following day, and I consider myself healthy.” This situation arises partly because older adults often lose the enzyme responsible for alcohol metabolism. “I can manage about one glass a week now,” she adds. “If I indulged daily, even one glass could make me feel ill. The damage to the brain from just one drink daily becomes more serious as we age.”
Landsverk encourages a perspective on alcoholic beverages similar to viewing candy bars: they can be enjoyable, but they come with potential downsides such as weight gain and increased risks of chronic diseases over the years.
If you’re aiming to maintain your health and well-being as you age, do you have to eliminate alcohol entirely? Not necessarily, according to Landsverk. Instead, it’s crucial to account for other health factors, including pre-existing conditions. For those who are older but generally healthy, occasional drinks shouldn’t be a major cause for concern. Landsverk herself believes, “A glass of wine with a lovely meal is worth it, just not every night.”
