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Deliberate Aging
Deliberate Aging is all about healthy aging and the things that we can do to remain vibrant & active through mid-life and beyond
Deliberate Aging
Episode 14: Alcohol Controversy
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So, have you heard the latest about alcohol? Turns out, it’s not great for us—not even red wine.
Now, this isn’t exactly breaking news. We’ve known for a while that drinking too much is unhealthy, but for years, we also heard that moderate drinking—especially red wine—might be good for the heart. That’s why a lot of people were surprised when a new study in 2025 linked alcohol to a higher risk of cancer. So, let’s take a step back and see how our understanding of alcohol’s effects has changed over time.
The 1990s: When We Thought Alcohol Was Healthy
Back in the ‘90s, a major study suggested that drinking a little bit—especially red wine—was actually good for your heart. The famous “French Paradox” added fuel to this idea, pointing out that the French, despite eating rich foods, had low heart disease rates. Researchers thought red wine was the reason.
But over time, scientists realized there were flaws in this research. The so-called health benefits of alcohol were likely due to other factors—things like diet, exercise, and overall lifestyle. Once they adjusted for those, alcohol didn’t seem so great after all.
2016: Alcohol and Cancer
In 2016, the conversation around alcohol took a serious turn. The U.S. Surgeon General confirmed that alcohol is a carcinogen—meaning it increases cancer risk. It was linked to breast, liver, and several other cancers, and even just one drink per day was shown to raise the risk.
At the same time, researchers debunked the idea that alcohol had any real health benefits for older adults. Instead, drinking was tied to depression, liver disease, and other health issues.
2025: The Latest Findings
By 2025, the news got even more alarming. The Surgeon General issued a warning that alcohol is now the third leading preventable cause of cancer in the U.S., after smoking and obesity. Yet, most Americans still don’t know this. That’s why there’s now a push to put warning labels on alcohol bottles—though whether that happens depends on Congress.
A major study also confirmed that moderate drinking doesn’t actually improve health—but cutting back on alcohol does.
So, Is Any Amount of Alcohol Safe?
That’s the tricky part. While heavy drinking is obviously harmful, the risks of moderate drinking are still debated. Some experts say the social benefits of having a drink with friends might outweigh the risks. Others argue that any amount of alcohol increases health risks, especially as we age.
Here’s the general takeaway:
- Avoid excessive drinking (more than 2–3 drinks per day).
- Social drinking (a few drinks a week) is probably okay.
- Less is better when it comes to long-term health.
A Personal Experiment: Dry January
I tried Dry January in 2025—giving up alcohol for a month—and found it surprisingly difficult. Not because I craved alcohol, but because I didn’t know what to drink instead! That experience made me realize how much alcohol was part of my social habits.
I didn’t make it through a fully “dry” January, but a “damp” January (cutting back significantly) still made a noticeable difference. Fewer headaches, no sluggish mornings—it was eye-opening. Since then, I have been more mindful about drinking, making choices based on how I feel rather than habit.
What About You?
Are you thinking about cutting back on alcohol? What’s your motivation? Let’s talk about it!
Alcohol and your health: Risks, benefits, and controversies - Harvard Health