How Does Alcohol Increase Dementia Risk?
Moderation, not deprivation, may be best for adults when it comes to this beverage.
Alcohol consumption can increase the risk of dementia by negatively affecting brain function, increasing inflammation, and altering the gut microbiome. According to nutrition expert Dustin Moore, Ph.D., RDN, alcohol is a biochemical toxin that crosses the blood-brain barrier, disrupting neurotransmitters essential for normal brain function. Over time, alcohol exposure can permanently alter brain signaling, which is believed to contribute to dementia development.
Excessive alcohol consumption also leads to neuroinflammation and gut dysbiosis, an imbalance in gut bacteria that further promotes inflammation. This damage weakens the protective blood-brain barrier, increasing the risk of brain dysfunction. Studies suggest that alcohol-induced inflammation plays a critical role in cognitive decline and neurodegenerative diseases.
While some research suggests that moderate alcohol intake may have certain health benefits, Moore advises against drinking alcohol for perceived health gains. He emphasizes that alcohol consumption is linked to numerous health risks, including cancer, heart disease, and digestive disorders. However, for those over 21 who choose to drink, moderation is key. Standard guidelines recommend no more than one drink per day for women and two for men. Practical strategies to reduce alcohol intake include adding ice to dilute drinks, alternating alcoholic beverages with water, and consuming alcohol alongside meals.
Experts also encourage choosing nonalcoholic beverages that promote brain health. Green tea, black tea, and 100% fruit juices, such as pomegranate and orange juice, contain antioxidants that help reduce neuroinflammation. Staying hydrated with plain water is also crucial for optimal brain function, as even mild dehydration can impair concentration and reaction times.
Beyond limiting alcohol, a holistic approach to brain health can further reduce dementia risk. This includes eating a balanced diet, engaging in regular physical activity, prioritizing sleep, managing stress through meditation, maintaining social connections, and keeping the brain active with challenging activities.
Ultimately, reducing alcohol intake is just one piece of the puzzle in preventing dementia. A well-rounded lifestyle that includes proper nutrition, movement, and mental stimulation is key to supporting long-term cognitive health.
By Elizabeth Shaw, M.S., RDN, CPT | Updated on March 10, 2025 in Eatingwell.com
✓ Reviewed by Dietitian Emily Lachtrupp, M.S., RD
My comments:
As people live longer through better healthcare, diet and exercise, and other factors, the chance that one will develop dementia over their lifetime increases. About 4% of those over 65 has some form of the disease while 20% of those over 85 have symptoms. The risk rises each year.
Research shows that you can lower your risk. As we all tend to live longer, studies show that improved outcomes can be achieved with better cardiovascular health and education. Lowering smoking rates, better treatment for depression and other quality of life changes help reduce risk. Unfortunately some with the apoE gene are predisposed to a higher risk. Treating vision and hearing loss and supportive living and social environments play a role too for reduction in symptoms. Preventing and reducing high blood pressure, reducing obesity, reducing alcohol consumption, more exercise, proper diet and sleep, and even less air pollution all are positive steps that can be beneficial.
Newer drugs aid in reducing buildup of amyloid which can reduce the condition for those who have not yet developed symptoms. Even GLP-1 inhibitors (think Ozepmic) may be protective Further studies are needed.
When a family member is affected, it helps to recognize and deal with the reality of what needs to be faced. Early recognition, intervention, adjustments to lifestyle, and involving family help ease the burden on all.