The effects of alcohol worsen as you age

A few drinks at a holiday party might be nothing for someone in their 20s, but older adults are much more likely to feel the impact the next day, as well as in the long  term.

As people age, the body begins to process alcohol less efficiently, which can cause alcohol tolerance to decrease. Over time, the liver has to work harder to metabolize alcohol, and natural muscle loss due to age can make some people more sensitive to alcohol’s effects.

"What this means is that the same drink that previously maybe felt just fine now leads to a higher blood alcohol level," said Johannes Thrul, an alcohol and substance abuse researcher and associate professor at Johns Hopkins Bloomberg School of Public Health. "You feel the effects for longer."

Alcohol may also trigger or exacerbate symptoms of menopause or the transition to menopause, including mood instability, increased anxiety, depression, and a lack of motivation.

The benefits of drinking less

According to Timothy Stockwell, a scientist at the Canadian Institute for Substance Use Research, reducing alcohol consumption can significantly reduce a person’s risk of developing or worsening chronic diseases associated with drinking. Drinking less alcohol can help people lower their blood pressure, improve their blood sugar, and in some cases, lose weight.

Ken Koncilja, a geriatrician, said he makes it a point to discuss the benefits of cutting back on alcohol with his patients. 

"These conversations about alcohol use — being proactive in people with people in their 50s and 60s — has a huge impact on their health and wellbeing when they're in their 80s and 90s," Koncilja said.

According to Thrul, the healthiest option is to not drink any alcohol, but even making small changes to cut back can have health benefits. For example, he recommends alternating alcoholic drinks with mocktails or other non-alcoholic options during parties. Drinking lots of water can also help a person’s body metabolize the alcohol as they drink.

There is also a growing trend of "mindful drinking" where people try to moderate their drinking habits more often. Some popular challenges around reducing alcohol consumption are Dry January and Sober October, and they can help people rethink their drinking habits, even if they don't completely cut out alcohol.

"Why don't you just give it a try and see how it feels?" Thrul said. "Because you might be surprised how good it actually is when you sleep better, you have less anxiety the next day."