Whether you’re pouring a round of drinks, savoring a glass of wine or enjoying a brew with close companions, drinking alcohol is so intertwined with our social and cultural rituals that it often goes unquestioned. Yet, more and more, the science is pointing to the health risks of drinking alcohol. In January, the U.S. Surgeon General issued an urgent health advisory, ranking alcohol as the third leading cause of cancer, right after tobacco and obesity. This news mirrors what happened back in 1994 when the U.S. Surgeon General at that time sparked a pivotal change in how we perceive health and social norms when he boldly stated that tobacco is linked to cancer. “For decades, cigarette smoking was socially acceptable, with little awareness of the damage it was doing,” says Christine Maren, D.O., a board-certified physician specializing in functional medicine. Fast-forward to today, and we are facing a similar wake-up call—this time with alcohol.
The new health advisory challenges the way we’ve long viewed alcohol consumption—as a harmless enjoyment, particularly in moderation. But with new data shedding light on the risks, it begs the question: Is it time to take a closer look at our relationship with alcohol? With insights from a range of health experts, we dive into this very question and offer practical tips for those looking to dial back their drinks.
What We Thought About Alcohol
For much of history, alcohol has walked a thin line between remedy and risk—once celebrated as medicine, now known to carry hidden dangers. “The first alcoholic beverages emerged in China around 7000-5600 B.C., but it wasn’t until the 16th century that alcohol became deeply embedded in daily life,” says Amanda E. White, LPC, LMHC, a licensed therapist, who herself recovered from alcohol misuse and now helps others do the same.
“Ancient Egyptians were toasting with beer, Greeks sipped wine at philosophical debates, medieval monks brewed beer as a spiritual practice, and alcohol was once used as a safe alternative to questionable water sources,” says Nichole Andrews, RDN, an oncology registered dietitian nutritionist. Jump ahead a few hundred years, and we’ve seen it all—from the hush-hush speakeasies of Prohibition to the glittering cocktail culture immortalized by Hollywood, Andrews shares.
For decades, alcohol was sold as a social aid, a stress reliever and even a heart-health enhancer, often praised in the Mediterranean diet for its supposed benefits when enjoyed as a daily glass of wine. But lately, science has shaken up this narrative. “Today, the conversation is shifting, thanks to mounting evidence showing alcohol’s direct link to cancer, liver disease and even mental health problems. While alcohol may have a deep cultural legacy, it doesn’t get a free pass when it comes to our health,” Andrew asserts.
What the Latest Science Says
Cancer Risk
Alcohol is a known carcinogen that increases the risk of at least seven types of cancer, including breast, colon, liver, mouth, esophagus, voice box and throat cancers. The U.S. Surgeon General’s January 2025 advisory tells it to us straight: Alcohol now ranks as the third leading preventable cause of cancer in the United States, responsible for around 100,000 cases and 20,000 deaths each year.
Though it may be tempting to toss this risk aside, the reality is that alcohol’s connection to cancer isn’t just about the statistics—it’s rooted in biology. “When alcohol is metabolized, it produces acetaldehyde, a toxic byproduct that damages DNA and prevents cells from repairing themselves, creating the perfect storm for cancer development,” says Julia Diaz, RDN, a thyroid cancer dietitian nutritionist. It doesn’t stop there: Diaz warns that alcohol also throws your hormones out of balance, spiking estrogen levels and upping breast cancer risks. On top of that, it drains your body of vital nutrients needed to fight off damage, leaving you even more vulnerable to cancer development.
But these effects only kick in when you down too many drinks, right? Guess again. Studies undeniably show that even one drink a day increases your risk. Although drinking in moderation is often encouraged, the evidence tells a different story: there’s no safe level of alcohol consumption when it comes to cancer risk.
Heart Disease Risk
Drinking in moderation poured into popularity with the belief that sipping on wine could benefit your heart health. “For years, we were told that a glass of red wine a day keeps the cardiologist away—but science is making it clear: that’s a myth, not a health strategy,” says Andrews.
So, what’s the real deal? “The idea that moderate alcohol is ‘heart-healthy’ came from flawed studies full of confounding variables (aka, sneaky factors that distorted the data),” she explains. “Many moderate drinkers in these studies also had healthier lifestyles overall—they exercised, ate nutritious foods and had better access to health care. Meanwhile, heavier drinkers often had additional health risks, making alcohol look better than it actually is.”
The truth? Alcohol, even in small amounts, can elevate blood pressure and weaken the heart muscle, leading to increased risk of heart disease, stroke and heart failure over time, says Lacey Dunn, M.S., RD, a functional medicine dietitian. So, if you’ve been winding down with a glass of wine in hopes of protecting your heart, the latest research suggests it may be doing more harm than good.
Anxiety, Depression and Cognitive Decline Risks
Drinking may seem like a way to calm life’s storms, but it often adds more weight to the burdens we’re trying to lighten. “People often drink to cope with anxiety or depression, but alcohol actually disrupts our brain chemistry, making these conditions worse long-term,” says White.
“Recent studies have identified specific mechanisms by which alcohol alters gamma-aminobutyric acid (GABA) and glutamate systems, explaining why anxiety often worsens after drinking,” says White. She notes that alcohol is a depressant, and our body produces cortisol and adrenaline to counteract its effects. This means that as you sip to find relief from anxiety, you are actually reinforcing a loop that keeps you tethered to the emotions you’re trying to outrun. As a result, you end up feeling more anxious the next day. White shares that drinking to cope with negative emotions is one of the strongest predictors of developing alcohol use disorder. The irony? Every glass chips away at your brain’s natural ability to manage those feelings.
But it’s not just about how you feel. It’s also about how alcohol impacts your memory. “New research indicates alcohol specifically targets the hippocampus, affecting both short-term memory formation and the consolidation of memories during sleep,” says White. “This not only impacts daily cognitive function but may also contribute to poor decision-making around drinking itself, creating a challenging cycle to break.”
Liver Damage
The liver, in particular, bears much of the brunt, as it’s responsible for breaking down alcohol and removing toxins from the body. Over time, alcohol can pile on the pressure, causing the liver to become overloaded and inflamed. Andrews expresses that this sets the stage for fatty liver disease, alcoholic hepatitis and, in the worst-case scenario, cirrhosis—where the liver is scarred beyond repair and its ability to function goes downhill.
Immune Suppression
Andrews points out that alcohol takes a toll on the immune system, leaving the body more susceptible to infections and slower healing. “Chronic drinking lowers the production of white blood cells, your body’s natural defense system, increasing the risk of illnesses like pneumonia, tuberculosis and even COVID-19 complications,” she emphasizes.
Sleep Disruption
Think that nightcap is helping you sleep? It’s actually doing the opposite. “While alcohol can make you drowsy, it fragments sleep cycles and suppresses REM sleep, the deep stage crucial for memory, learning and cognitive function,” says Andrews. She explains that alcohol reduces sleep quality by increasing nighttime awakenings and decreasing restorative sleep. White shares that newer research shows it also disrupts our slow-wave sleep, which is crucial for physical restoration and memory consolidation.
What We Can Do About It
Now that you know the science, it’s hard to ignore that the pull to drink still lingers, even with the logical awareness of the consequences. After all, alcohol is deeply woven into our social celebrations, cultural traditions and even daily routines. But perhaps, for a moment, you may pause to reflect on your habits—how the last drink made you feel and how it might impact your health in the future. If you are considering cutting back, here are some simple, actionable steps you can take to limit or completely avoid alcohol.
Taking a Break from Booze
As more people embrace initiatives like Dry January and Sober October, taking a break from alcohol has now become more socially acceptable than ever before. As a licensed therapist, White recommends starting with a 30- to 90-day break to get a clear picture of your relationship with alcohol. “This period allows you to identify triggers and develop new coping mechanisms,” she explains. She outlines that it’s about digging into whether those triggers are emotional, tied to your environment, linked to certain exposures or even connected to certain times of the day or year. If it would be helpful, consider reaching out to a professional or someone close to you to guide and hold you accountable.
Rethinking Moderation
When it comes to drinking alcohol, health institutions recommend moderation. As a reference, the National Institutes of Health defines moderate drinking as up to one drink a day for women and up to two for men. But, as we’ve seen, even moderate drinking is risky business. Even if you only drink on special occasions or weekend outings, you may find it helpful to explore life without alcohol entirely. In doing so, you may discover how much healthier you feel, how your relationships strengthen and the unexpected ways your overall quality of life improves. But, whether you set weekly limits or put down the glass completely, it’s about finding what aligns with your personal goals and health needs.
Considering Your Social Scenarios
“Drinking culture is deeply ingrained in many social settings—parties, family gatherings, dating and even casual get-togethers—but we have the power to rewrite the script,” says Andrews. The good news is that, nowadays, it’s pretty easy to find nonalcoholic options in bars and restaurants. However, if you know you’re heading to a place where options might be limited, Diaz recommends bringing your own nonalcoholic drink to share. Participating in activities that don’t revolve around drinking, like hiking, yoga or game nights, is also a great way to have fun alcohol-free. But what do you do when your friends start pouring the pressure as freely as the drinks? Diaz highlights the importance of filling your social circle with people who respect your decisions and align with your goals.
Creating New Rituals
Finding new ways to celebrate and unwind without alcohol can help build lasting change. Maren shares that one of her top tips is to create a new “anchor”—a special drink that feels celebratory but isn’t alcohol. “In psychology, anchors are the things we associate with a habit, and for many people, drinking is as much about the ritual as it is about the alcohol itself. Rather than feeling like you’re giving something up, replace it with a new ritual,” she wisely advises. From alcohol-free wines, beers and spirits to a fancy mocktail, you can still enjoy the flavors of alcoholic beverages without the actual booze.
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The Bottom Line
With the U.S. Surgeon General’s warning about the impact of alcohol and cancer risk, it’s crucial to take a closer look at how alcohol affects our overall health. From its impact on heart health and mental well-being to liver function, immune support and sleep quality, understanding these risks empowers us to make more informed, mindful choices about alcohol consumption. Whether you choose to cut back completely, consume on occasion or take periodic breaks throughout the year, having this knowledge allows you to make choices that align with your health goals. The conversation about alcohol is evolving, and now’s the time to truly ask ourselves what role it plays in our lives and whether it’s time for a change.
