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In recent decades, per capita alcohol consumption in the United States has been steadily increasing. In other words, those who drink are drinking more. As alcohol use rises, understanding its effects on our mental and physical well-being—particularly on longevity and life expectancy—becomes increasingly important (1).
So, what are the health consequences associated with drinking, and how could this impact a person’s lifespan? And does how much you drink make a difference?
In this article, we discuss the complex relationship between alcohol use, longevity, and life expectancy, examining both potential benefits and risks. We’ll also explore how you can reduce the risks associated with alcohol use and improve your chances of living a long, healthy life.
Understanding Alcohol Consumption
The potential effects of drinking on a person’s health and longevity depend largely on the amount and frequency of alcohol consumed.
In the US, one “standard” drink contains about 14 grams of pure alcohol. This translates to roughly 12 oz of regular beer, 5 oz of wine, or 1.5 oz of distilled spirits (2).
Definitions of drinking patterns or habits may vary, but they are often categorized as follows:
Modest drinking or moderate drinking: up to one drink per day
Regular drinking: two or more drinks per day
Heavy drinking: more than four drinks per day (or more than 14 per week) for men, or more than three drinks per day (or more than 7 per week) for women
Binge drinking: at least four drinks for women, or five drinks for men, on one occasion or in one 2-hour period. This is the type of drinking most likely to cause a hangover.
Globally, about 32.5% of people are current drinkers, consuming an average of 0.73 standard drinks daily for females and 1.7 for males. However, drinking rates vary considerably by location. In the US, 62.5% of people aged 12 and older are current drinkers, with 21.7% reporting binge drinking in the past month (3)(4).
The J-Shaped Curve: Alcohol and Mortality
Historical studies on alcohol and longevity seemed to associate modest drinking with a lower mortality risk than both heavy drinking and total abstinence. When plotted on a graph, this effect looked like a letter J, hence the term ‘J-shaped curve’ (5).
The J-shaped curve was particularly apparent for cardiovascular disease (CVD). This led to the belief that drinking small amounts of alcohol may be good for the heart—especially red wine, because it contains resveratrol.
However, this idea is now considered outdated: newer research suggests that all levels of alcohol consumption increase the risk of CVD and mortality. And while some studies still report a slight protective effect of modest drinking against coronary artery disease, this is significantly outweighed by alcohol’s negative health effects, such as cancer (6)(3).
Effects of Alcohol on Life Expectancy
Alcohol is one of the leading risk factors for death and disability worldwide. Below, we explore the relationship between alcohol and longevity in more detail, starting by comparing modest drinking with regular and heavy drinking.
Modest Drinking
Some studies have linked modest or moderate drinking—i.e. up to one drink per day—with a slight increase in life expectancy compared to abstaining (not drinking at all).
However, this evidence has mainly been based on observational studies, rather than controlled trials. Also, many of these studies were limited by problems such as small sample sizes, selection bias, and failing to account for other variables that might impact the results (like the fact that some abstainers may have given up alcohol due to poor health).
When adjusting for these issues, there’s no real evidence that modest alcohol consumption can help you live longer. In fact, research shows that even a small amount of alcohol increases the risk of all-cause mortality (7)(3).
Regular and Heavy Drinking
While the effects of modest drinking have been debated, regular and heavy drinking—i.e. two or more drinks per day—have been consistently linked with reduced life expectancy.
One 2022 study found a 43% increased overall mortality risk for participants who drank beyond modest amounts, which shortened their lives by 6.9 years on average. This reduction is further increased to 10.25 years in the case of drinkers who also smoke (8).
The potential causes of this reduced lifespan are numerous. Over time, drinking increases the risk of many potentially life-threatening diseases, including cancer, liver disease, and cardiovascular disease. Heavy drinking and binge drinking can also lead to fatal injuries and alcohol poisoning (9)(3).
Alcohol's Impact on Specific Health Outcomes
The causes for alcohol’s effect on longevity are exceptionally well-established, particularly in the case of heavy drinking. Let’s examine some of the specific health outcomes linked with drinking and how they might impact life expectancy.
Cardiovascular Health
One of the most notable ways in which alcohol reduces longevity is through raising blood pressure, which puts strain on the heart over time. Regular drinking, especially heavy drinking, is therefore a major risk factor for developing cardiovascular disease (CVD) or heart disease—the leading cause of death in the United States.
Types of CVD that have been linked with alcohol consumption include stroke, peripheral arterial disease, cardiomyopathy, and coronary artery disease, all of which can lead to early death. Heart attacks alone can shorten life expectancy by more than 16 years (10).
Some alcoholic drinks, such as red wine, contain resveratrol—a natural compound that has been linked with improved cardiovascular outcomes. However, more recent studies have shown that the risks associated with alcohol outweigh any benefits, and that even small amounts of alcohol can negatively impact heart health (11).
Resveratrol supplements are a great alternative if you want to avoid drinking.
Cancer Risk
Another way in which alcohol affects life expectancy is by increasing the risk of cancer. While cancer isn’t always fatal, it’s the second most common cause of death in the US—and alcohol is estimated to contribute to around 75,000 cases and 19,000 deaths each year (12).
Research consistently shows that alcohol increases risk of all cancers, especially cancers of the mouth, throat, esophagus, liver, colon, larynx, breast, and pancreas. This accounts for a substantial proportion of alcohol-related deaths, especially in people aged 50 years and older. And the risk of cancer rises with increasing levels of alcohol consumption; the more you drink, the higher the risk. (12)(3).
Liver Function
Drinking can also impact longevity by damaging the liver. The risk of developing liver-related diseases increases significantly with alcohol consumption, particularly when it exceeds 11.5 standard units per week (13).
This damage typically manifests as alcoholic liver disease (ALD), which progresses through three stages:
Alcoholic fatty liver disease: a buildup of fat in the liver cells, which is often asymptomatic
Alcoholic hepatitis: inflammation of liver tissue
Cirrhosis: severe scarring that compromises liver function and increases the risk of liver failure and cancer
While the first two stages can often be reversed by quitting alcohol, cirrhosis is usually permanent, and can be fatal without a liver transplant. Liver disease accounts for more than two million deaths each year in the US, and deaths related specifically to ALD have surged since 1999 (14).
Mental Health and Cognitive Function
Alcohol’s effects on the brain also impact longevity. Binge drinking and heavy drinking, in particular, can severely impair cognitive function, leading to life-threatening injuries, self-harm, or violence. Regular drinking also increases the risk of cognitive decline and dementia (15)(3).
In addition, people who abuse or are dependent on alcohol are much more likely to experience a mental health disorder, such as depression. As well as impacting everyday life, mental disorders reduce life expectancy by 14.7 years on average (5)(16).
Some older studies have linked modest drinking to positive effects on cognitive function. However, this is largely because light drinkers are more likely to socialize with others, and social relationships are important for health and longevity (5).
Factors Influencing Alcohol's Impact
Several factors can influence how alcohol impacts a person’s lifespan and healthspan. For example:
Genetic variations can make you more or less susceptible to alcohol-related cancers. Specifically, individuals with the ALDH2*2 allele (prevalent in East Asian populations) may face increased risks for alcohol-related esophageal, head, and neck cancers (17).
Age, sex, and geographic area also appear to have an effect. For example, alcohol-attributed cancers are more prevalent in people aged 50 and over (3).
Lifestyle factors can also impact the risk of alcohol-related disease and mortality. For example, alcoholics who smoke have elevated risks of cancer and CVD compared to non-smoking alcoholics (18).
Overall, though, drinking any amount of alcohol is consistently associated with an increased mortality risk, even if the level of risk may vary from person to person.
Guidelines and Recommendations
Current CDC guidelines recommend that men consume no more than two drinks per day, while women should limit their intake to one drink per day.
However, no truly “safe level” of drinking has been established. An analysis of 592 studies found that mortality rates of all causes rise with increasing alcohol assumption—and the only level of consumption that minimizes the risk across all health outcomes is zero (3).
Limiting your alcohol intake isn’t the only thing to consider if you want to live a long life. Research has determined five key “low-risk lifestyle factors” linked with increased longevity:
Never smoking
Maintaining a healthy weight (i.e. a BMI of 18.5-24.9)
Exercising regularly (i.e. at least 30 minutes per day of moderate to vigorous activity)
Eating healthily (e.g. by reducing your meat consumption)
Drinking in moderation
Following these guidelines could prolong life expectancy by 14 years for women and 12.2 years for men. Adhering to only one of these factors, however, only increases life expectancy by 2.5 years for women and 2.2 years for men (19).
Taking research-backed longevity supplements, such as spermidine supplements, may also help.
Strategies for Reducing Alcohol-Related Risks
Cutting down on drinking—or abstaining entirely—is the best way to reduce the potential negative impact of alcohol on your health and longevity. Doing so gradually can often be more successful (and safer) than trying to quit “cold-turkey”. This could involve:
Limiting drinking to certain hours of the day or specific days of the week
Setting a limit on how many drinks you’re going to have, and counting each drink
Alternating between alcoholic and non-alcoholic drinks
Switching from stronger drinks, like liquor or spirits, to weaker drinks like light beers
Try to avoid locations, people, or activities that trigger you to want to drink. You could also consider trying alcohol-free alternatives, like non-alcoholic beers or mocktails, as a way of reducing psychological cravings.
If you’re struggling to moderate your drinking, it’s crucial to seek professional help, such as therapy or support groups.
Conclusion
Understanding the relationship between alcohol and longevity is the key to finding a balance between drinking and living a long, healthy life.
Though modest drinking has historically been associated with a longer life expectancy than not drinking at all, newer studies suggest that this is not the case. It’s clear that drinking—especially in excess—results in an increased risk of developing various health issues, many of which could impact your life expectancy. The more you drink, the higher the risk.
For those who do choose to drink, moderation is key. It may also be worth considering other healthy lifestyle choices, such as exercising, quitting smoking, and taking longevity supplements.
Remember, though, that individual factors can play a crucial role in your health and life expectancy: always consult a healthcare professional before making any changes.
FAQs
Is any amount of alcohol safe?
The only level of alcohol consumption that has been found to minimize all risks to health and mortality is zero, so no amount is completely “safe”. If you are going to drink, the CDC recommends sticking to a maximum of 1-2 drinks per day.
How does alcohol affect different age groups?
Alcohol is linked with a higher risk of health issues and death across all age groups. However, there are some differences. For example, cancer makes up the highest proportion of alcohol-attributed deaths in the over-50s, while alcohol-related road injuries and self-harm are more common in those aged 15-49.
Can quitting alcohol reverse its effects on longevity?
Quitting alcohol can potentially reverse or prevent certain negative health outcomes that impact longevity, such as alcoholic fatty liver disease and high blood pressure. But some effects, like cirrhosis of the liver, can be permanent once present—so early intervention is key.
Are there any benefits to alcohol consumption?
Modest alcohol consumption was previously thought to be linked with a reduced risk of cardiovascular disease. However, newer research suggests that this data may have been due to confounding variables—and even if a slight protective effect exists, it’s negated by alcohol’s many negative effects. Drinking any amount of alcohol is bad for one's health.
How does alcohol interact with other lifestyle factors affecting longevity?
Some other lifestyle factors can influence the specific effects of alcohol on longevity. For instance, combining alcohol with smoking dramatically increases cancer risk. On the other hand, maintaining a generally healthy lifestyle and having access to good healthcare may help mitigate certain alcohol-related risks.