How much is ‘too much’ when it comes to alcohol? If you’re like many Australians, you might think a glass of wine with dinner or a couple of beers on the weekend is harmless—maybe even good for you.
But a new study is turning that idea on its head, revealing that even what most of us would call ‘moderate’ drinking could be putting our brains at risk.
Published in the respected journal Neurology, this Brazilian study took a deep dive into the long-term effects of alcohol on the brain.
Researchers analysed data from autopsies of 1781 people, grouping them by their drinking habits: never drinkers, moderate drinkers (up to seven standard drinks per week), heavy drinkers (eight or more drinks per week), and former heavy drinkers who’d quit for at least three months.
Before you picture a ‘standard drink’ as a generous pour, the study defined it as 14 grams of alcohol—about a middy of beer or a small glass of wine. Not exactly a wild night out.
Here’s where things get interesting—and a little alarming. The study found that even those who drank up to seven drinks a week (what many would consider ‘moderate’) had a 60 per cent higher risk of developing a type of artery damage in the brain called hyaline arteriolosclerosis.
This condition restricts blood flow, leading to tiny, often silent strokes that can chip away at memory and dramatically increase the risk of dementia.
For heavy drinkers, the risk was even starker: a whopping 133 per cent higher chance of developing this artery damage.
And if you’re thinking, ‘Well, I used to drink a lot, but I’ve stopped,’ there’s still cause for caution. Former heavy drinkers were 89 per cent more likely to have this brain damage than those who never drank.
The study didn’t stop at blood vessels. Researchers also examined neurofibrillary tangles, protein clumps in the brain that are a hallmark of Alzheimer’s disease.
Heavy drinkers were 41 per cent more likely to have these tangles, and even former heavy drinkers had a 31 per cent increased risk.
The message? The effects of alcohol can linger in the brain long after you’ve put down the bottle.
Australian guidelines: Are they enough?
In Australia, the National Health and Medical Research Council recommends that adults consume no more than 10 standard drinks per week.
But this new research suggests that even drinking below that limit could be risky for your brain.
That’s a wake-up call, especially considering that one in four adults already exceed the guideline, with men and young adults leading the charge.
Alcohol is a neurotoxin—it can damage nerve cells and blood vessels, disrupt communication between brain cells, and trigger inflammation.
Over time, even small amounts can add up, especially as we age and our bodies become less efficient at repairing damage.
Is it too late to make a change?
The good news is, it’s never too late to rethink your relationship with alcohol. While the study found that some risks linger after quitting, reducing your intake can still help protect your brain and overall health.
And with dementia rates on the rise in Australia, every little bit counts. What can you do?
- Track your intake: Be honest about how much you’re drinking. Those ‘just a couple’ can add up quickly.
- Try alcohol-free days: Give your body and brain a break by scheduling regular days off.
- Explore alternatives: A growing range of alcohol-free beers, wines, and spirits can help you cut back without feeling left out.
- Talk to your GP: If you’re concerned about your drinking or your risk of dementia, your doctor can help you make a plan.
Have you changed your drinking habits as you’ve gotten older? Are you surprised by these findings? We’d love to hear your thoughts and experiences—share your story in the comments below.
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