The #1 Drink to Cut Back on to Lower Dementia Risk, According to...

Dementia affects approximately 1 in 10 adults over the age of 65, and if you’ve watched a loved one suffer from memory loss, you are familiar with the devastating impact it can have on their life and the lives of those around them. This painful experience may inspire many of us to take a closer look at our own lifestyle choices, especially when it comes to diet and habits that affect brain health. Thankfully, science is advancing in the field of brain health, providing new insights into how we can potentially prevent the development of dementia. Among these findings, there is one crucial aspect of our daily routine that we may need to rethink: what we drink.

To gain a clearer understanding of the science behind dementia prevention and how to make healthier choices, I spoke with two registered dietitians to get their expert opinions. One of the key takeaways? There is one drink that should be limited if you want to reduce your risk of dementia—alcohol.

Why Alcohol Should Be Limited to Lower Dementia Risk

It’s well-known that consuming alcohol excessively can impair cognitive function, but the impact goes beyond the immediate effects of a few drinks. Research published in 2024 has revealed a significant link between excessive alcohol consumption and accelerated brain aging. Moreover, the same study found that alcohol is a contributing factor to cognitive decline. As dietitian experts explain, the impact of alcohol on brain health can occur regardless of age. Taking steps now to protect your brain can have a long-term impact.

How Alcohol Contributes to Dementia Risk

Alcohol’s Impact on Brain Function

Alcohol is classified as a biochemical toxin because it causes tissue damage, disrupts normal bodily functions, and promotes cellular dysfunction. While the body is designed to filter out toxins and protect itself from harm, alcohol crosses the blood-brain barrier and affects brain activity. Once alcohol enters the brain, it can interfere with the neurotransmitters necessary for normal cognitive functions. Over time, alcohol can alter brain signaling, leading to permanent changes in the brain’s chemistry that may increase the risk of dementia.

Inflammation and the Gut Microbiome

Another way alcohol negatively affects the brain is through neuroinflammation, or inflammation in the brain. Emerging research suggests that alcohol can trigger inflammation, which in turn may alter the gut microbiome—the balance of bacteria in your digestive system. This imbalance, known as gut dysbiosis, can amplify inflammation throughout the body, including in the brain. Excessive alcohol consumption can damage the protective blood-brain barrier, allowing toxins to enter the brain and leading to dysfunction that may play a role in the development of dementia.

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Can Alcohol Consumption Be Safe in Moderation?

As with many health-related habits, moderation is key. While some research has suggested that light to moderate alcohol consumption may offer certain health benefits, experts are cautious about recommending alcohol as a preventive measure for any condition, including dementia. “There are a few low-quality studies that attempt to show benefits from alcohol, but the overwhelming evidence points to alcohol being harmful in the long term,” says one expert. The risks of alcohol—ranging from brain dysfunction to increased risk of cancer and heart disease—far outweigh the potential benefits.

If you choose to drink, experts advise paying attention to standard portion sizes and following a few strategies to ensure moderation:

Add ice to your drinks to dilute the alcohol.
Drink water after your alcoholic beverage to stay hydrated.
Consider mocktail options as a non-alcoholic alternative.
Always drink alcohol alongside a meal to slow its absorption.

Healthier Drink Alternatives for Brain Health

While limiting alcohol is critical, focusing on drinks that promote brain health can further reduce your risk of dementia. Dietitians recommend incorporating beverages that are rich in antioxidants and anti-inflammatory properties. These drinks can support cognitive function and reduce neuroinflammation, offering protective benefits for your brain.

Here are some beverages that are good for brain health:

Green Tea: Rich in antioxidants, green tea has been shown to have a positive effect on brain function, reducing inflammation and promoting cognitive health.
Black Tea: Like green tea, black tea also contains compounds that can protect the brain and improve memory.
100% Fruit Juices: Juices from fruits like pomegranate and oranges are packed with nutrients that help protect the brain. Be sure to choose 100% juice with no added sugars for the best health benefits.
Water: Hydration is essential for brain function. Even mild dehydration can impair concentration and reaction times. Drinking enough water daily helps ensure that nutrients are efficiently delivered to the brain.

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Additional Lifestyle Tips for Reducing Dementia Risk

Focusing on your drink choices is just one aspect of reducing your risk of dementia. A holistic approach that includes healthy habits in other areas of life can significantly lower your risk. Here are some additional tips from experts to support brain health:

Eat a Balanced Diet: Nutrient-rich foods, especially those high in antioxidants, healthy fats, and vitamins, support brain function and overall health.
Stay Physically Active: Regular physical exercise improves blood flow to the brain, supports cognitive function, and reduces inflammation.
Prioritize Sleep: Quality sleep is essential for brain health. Poor sleep can impair memory and cognitive function, making it important to establish a healthy sleep routine.
Manage Stress: Chronic stress is linked to cognitive decline, so practicing stress-reduction techniques like meditation or yoga can help protect your brain.
Engage Socially: Maintaining strong social connections is important for mental stimulation and emotional well-being, which contribute to cognitive health.
Challenge Your Brain: Engage in activities that stimulate your brain, such as puzzles, learning new skills, or reading, to keep your mind sharp.

Conclusion: Moderation and Balance for Brain Health

In conclusion, the best way to reduce your risk of dementia is by limiting alcohol consumption. While moderate drinking may seem harmless, it’s important to recognize the long-term impact of alcohol on brain health. If you do choose to drink, moderation is key—stick to no more than one standard drink per day for women and two for men. However, the healthiest choice is to limit alcohol altogether and focus on beverages that promote brain health, such as water, tea, and antioxidant-rich juices.

In addition to your drink choices, adopting a balanced lifestyle that includes a healthy diet, regular physical activity, stress management, and mental challenges can significantly lower your risk of dementia. By making these changes now, you can help protect your brain for years to come, giving you a better chance at living a cognitively healthy life.