While moderate drinking alcohol is frequent at social gatherings, researchers believe that cutting back—or quitting—matters more at two life stages: adolescence and after age 65. Why? Because at these ages, alcohol has different effects on the body and the brain. The body eliminates alcohol more slowly past age 65 because of a slowing metabolism.
This may increase the risk of lightheadedness, falls, and balance issues. Additionally, it may accelerate the loss of neurons, increasing the risk of dementia, memory loss, and cognitive decline. The issue is different but no less severe for teenagers: alcohol may interfere with learning, attention, decision-making, and emotional regulation because brain development is still happening during adolescence.
Reducing or avoiding alcohol consumption and supporting the brain with protective habits like eating a Mediterranean diet, exercising frequently, getting adequate sleep, and participating in activities that promote mental health are the safest options for people of all ages.
Another reason to be cautious, especially beyond age 65, is that combining alcohol with an anxiolytic or an antihypertensive can cause negative effects.
Drinking after 65: Big risks
Around age 65, the body goes through changes that increase the effects of alcohol. When the metabolism is slower, the same beverage may feel stronger and stay in the body longer. Even “small” doses may raise the risk of falls, disorientation, and poor coordination
Alcohol can accelerate the brain’s neuronal loss, making it harder to remember things or think clearly. Creating a higher chance of dementia and cognitive deterioration over time.
Medication interactions are another issue. Alcohol can interfere with the everyday medications that many seniors take. For instance, mixing drinks with an anxiolytic (for anxiety) or an antihypertensive (for blood pressure) can increase sleepiness, lightheadedness, or other undesirable effects. Walking, driving, and taking stairs are examples of daily activities where this can increase safety concerns.
What then do experts recommend? If at all possible, avoid alcohol altogether or only use it on rare, genuinely moderate occasions. At the same time, develop healthy habits that protect the body and brain, like drinking plenty of water, eating a Mediterranean diet that includes fruits, vegetables, whole grains, legumes, fish, and olive oil, and making time for enjoyable physical activity like walking, soft strength training, swimming, or cycling.
Why teens should avoid alcohol altogether
The advice for those under 18, particularly those between the ages of 15 and 17, is clear: avoid alcohol. The brain is still developing vital connections at that age like memory, attention, emotional equilibrium, and decision-making. Alcohol can interfere with those processes, even if it is consumed “just on weekends” or “only a little.” Which could cause learning, concentration, self-control and mood issues.
Another downside of early drinking is that it has been connected with an increased risk of becoming dependent as an adult.
Instead, what should teenagers do? Basic sleep, regular exercise, social interaction, and an easy Mediterranean diet that they enjoy—pasta with vegetables and olive oil, beans and rice, fish or legumes for protein, and fruit and nuts for snacks—all help to support the brain.
Integrate regular physical activity, like team sports, dancing, or leisurely walks, as well as mental health-promoting behaviors, such as talking to a trusted person when you’re feeling anxious (besides ChatGPT), cutting back on doom-scrolling, participating in enjoyable hobbies.
A general message
Alcohol is dangerous for everyone, regardless of age. A “small” drink can become dangerous in elderly persons due to slowed metabolism. And it may increase dependency and the probability of future cognitive decline issues in teenagers.
The good news is that there is an easy strategy that works for people of all ages: drink less or not at all.