Alcohol and Aging: A Personal Reflection on Finding Balance

In my twenties, I drank like many of us did: to celebrate, to unwind, to connect, to forget. There were pints on a Friday, wine with dinner, and weekends that blurred into mornings I’d rather forget. It was fun until it wasn’t.

I wasn’t thinking about the future, and I certainly wasn’t thinking about the long-term effects of alcohol on my body or mind.

But as I got older, my relationship with alcohol shifted. Life became more demanding —career, family, responsibilities — and my tolerance, both physically and mentally, began to change. I started noticing patterns: I slept worse. My energy dipped. My workouts felt flat. My patience wore thin.

So I began experimenting with periods of sobriety. Sometimes it was to train for an event. Other times, it was because stress was piling up and I realised I was using alcohol to take the edge off.

These breaks would last anywhere from one to five months. And each time, I felt better. Sharper. More grounded. Morning dog walks felt more vivid. I was more productive at work. I trained harder and recovered faster.

And yet, I still drink. Why?

Because in spite of all the benefits of not drinking, a little bit of joy also left with it.

The truth about alcohol and aging

Before I unpack my personal position, it’s worth touching on what science says about alcohol and aging, because the relationship isn’t as simple as “a glass of red wine is good for you” or “alcohol is poison.”

What happens in the body when you drink?

Alcohol is metabolised primarily by the liver into acetaldehyde, a highly reactive compound that damages DNA, promotes inflammation, and depletes antioxidants like glutathione (1). As we age, our bodies become less efficient at processing alcohol, meaning its effects linger longer, and the damage can accumulate faster.

Age-related impacts of alcohol:

• Mitochondrial damage: Alcohol impairs mitochondrial function, reducing energy production and accelerating cellular aging (2).
• Disrupted sleep: Even moderate drinking reduces deep (slow-wave) and REM sleep, crucial for cognitive repair, memory consolidation, and hormone regulation (3).
• Increased inflammation: Regular alcohol use contributes to chronic, low-grade inflammation, a driver of “inflammaging” (4).
• Skin and collagen breakdown: Alcohol dehydrates the skin, increases oxidative stress, and contributes to the breakdown of collagen, accelerating visual signs of aging (5).
• Hormonal and metabolic effects: Alcohol increases cortisol, the stress hormone, disrupts blood sugar regulation, and reduces insulin sensitivity (6).

So why do I still drink?

Because there’s more to life (and to aging) than just the biological processes. I enjoy the social aspect of alcohol. As an introvert, a drink takes the edge off. It helps me connect more easily in group settings. I love a good red wine with food. I like the reward of a Friday night G&T after a long week. I enjoy the mild buzz after two pints, that warm softening of the day. It’s a ritual as much as a substance.

And so, for now, I drink in mild moderation. Not out of habit, not to escape, but as a conscious choice. I don’t binge. I avoid alcohol when I’m under stress. I don’t drink during intense training blocks. I tend not to drink any alcohol midweek and I take the odd longer break. Plus, I pay closer attention to how it makes me feel, both in the moment and the morning after.

It’s not perfect. But it works for me.

What the research says about "safe" alcohol use

There's increasing consensus that no amount of alcohol is "good" for you, especially as we age. The idea that red wine is beneficial because of resveratrol, for example, doesn’t hold much water unless you’re drinking impractically large amounts (7). The risk of cancer, liver damage, and cognitive decline rises with even low to moderate consumption, particularly beyond 40 (8).

That said, context matters.

• Someone who eats well, exercises regularly, sleeps soundly, and has strong social support may be able to buffer occasional alcohol use far better than someone who’s inflamed, sedentary, and under chronic stress.

• Occasional alcohol, consumed slowly, socially, and with food, has very different physiological effects than daily drinking alone or under stress.

Where I've landed: a balanced philosophy

These days, my philosophy is less about rules and more about rhythms. I don't drink by default, I drink by design.

• I avoid alcohol when I know I need clarity, energy, or resilience

• I allow it when I'm celebrating or reconnecting with people

• I always weigh the short-term joy against the long-term cost

And sometimes, yes, I slip into old habits (just like I do with chocolate). But the difference now is awareness and knowledge/education: I know what’s happening in my body. I can feel it. And I can course-correct.

Takeaway: it's personal and it may evolve

The relationship with alcohol isn’t binary. I look at it like a negotiation and, as I’ve aged, the terms of that negotiation change.

I believe we can do things that will help us live longer, but living longer isn’t everything to me. Living better is the goal. And, for me, that doesn’t mean complete abstinence. It means intention. Moderation. Balance.

And maybe that’s the point of all this: not to live forever, but to live well. Fully. Consciously. And sometimes, with a good glass of wine in hand.

Footnotes

1. Lieber, C.S. (1997). Ethanol metabolism, cirrhosis and alcoholism. Clin Chim Acta, 257(1), 59–84. 

2. Hoek, J.B., & Pastorino, J.G. (2002). Ethanol, oxidative stress, and cytokine-induced liver cell injury. Alcohol, 27(1), 63–68. 

3. Ebrahim, I.O. et al. (2013). Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res, 37(4), 539–549. 

4. Bayard, M. et al. (2004). Alcohol-induced inflammation. J Med Sci, 32(2), 89–96. 

5. Zouboulis, C.C., & Makrantonaki, E. (2011). Clinical aspects and molecular diagnostics of skin aging. Clin Dermatol, 29(1), 3–14. 

6. Romeo, J. et al. (2007). Alcohol intake and hormonal alterations. Addiction Biology, 12(1), 1–7. 

7. Baur, J.A. & Sinclair, D.A. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov, 5(6), 493–506. 

8. WHO. (2018). No level of alcohol consumption is safe for our health. World Health Organisation.