January 2025 Newsletter | Alcohol and the Brain
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease (AD). On my journey of discovering ways to mitigate my risk, I pass this information on to you in this Brain-Body-Health (BBH) Newsletter.
Hello Brain-Body-Health Citizen Scientists!
As I put together this BBH Newsletter, I cannot help thinking about those in southern California where fires are still burning. We are sending thoughts and prayers to the people in Los Angeles and now San Diego. The fires remind me again of the impact air pollution has on the brain covered in this article by Being Patient.
Sending you these ideas for detoxing when we are in toxic environments. Here are recommendations that include abstaining from alcohol when detoxing from any substance be it chemicals in the air or other environmental toxins.
Dry January?
Speaking of detox: Have you heard about Dry January? I had not until this year. It began in 2013 in the United Kingdom as a public health initiative to reduce alcohol intake. A later study found people who participated in Dry January improved confidence around abstinence, did not rebound, and drank less alcohol overall six months later, regardless of their January success.
(I’m thinking of the successful public health initiatives in the 60’s and 70’s with seat belts and smoking cessation becoming part of our lives.) Reducing our alcohol consumption is something we can all do that makes a difference in brain and overall health.
Alcohol Consumption is the Third Leading Preventable Cause of Cancer in the United States
Most people know about liver disease risk but not about the increased risk of cancer with alcohol consumption. For certain cancers, like breast, mouth, and throat cancers, evidence shows that the risk of developing cancer may start to increase around one or fewer drinks per day. For breast cancer specifically, 16.4% of total breast cancer cases are attributable to alcohol consumption.
Women Who Drink Face Higher Risks of Dementia, Cancer and Heart Disease
Studies show that women start to have alcohol-related problems sooner and at lower drinking amounts than men and for multiple reasons. On average, women weigh less than men. Also, alcohol resides predominantly in body water, and pound for pound, women have less water in their bodies than men. This means that after a woman and a man of the same weight drink the same amount of alcohol, the woman’s BAC (Blood Alcohol Concentration) will tend to be higher, putting her at greater risk for harm. Research suggests that women are more likely than men to experience hangovers and alcohol-induced blackouts at comparable doses of alcohol.
Older Adults and Alcohol
Epidemiological studies note increasing trends in drinking in the elderly as well as important gender differences. AUD (Alcohol Use Disorder) in later life is often underdiagnosed, underreported, or overlooked, and consequently it often goes unmanaged. Between 2000 and 2010, less than 1% of articles published in major gerontology and substance abuse journals addressed AUD in the elderly. Thankfully this is changing.
What’s happening in the brain when we drink:
• Research suggests that alcohol impairs microglial cells that clear beta-amyloid
• Neuroimaging studies demonstrate effects of alcohol use on frontal cortex and other brain structures likely accelerate brain aging
• Alcohol reduces overall brain volume
• Negative effects are apparent in individuals consuming an average of just 1-2 drinks per day
• Alcohol impairs sleep
• Alcohol is a major cause of depression
• Alcohol is neurotoxic. It kills brain cells.
The World Health Organization report concludes there is no safe amount of alcohol consumption that can be established.
Most consumers don’t know about the health risks associated with alcohol. You may have thought the Mediterranean and Mind Diets which showed a decrease in dementia and included alcohol in small amounts, was an indication of safe levels. However, recent reports show negative health effects are increased with only 1-2 drinks per day. This research is relatively new and these alcohol-inclusive diets are now being called into question. Word has it the icon of the wine glass will be removed, an example of how science is always changing and modifying its stance based on research. Dr. Vivek Murthy, our Surgeon General, believes strongly that consumers of alcohol should be informed about the risks of cancer and other health conditions. That is why he proposes new labeling to reflect this current research.
Research commissioned last year by the medical journal, The Lancet, found that 45 percent of cases of dementia globally are potentially preventable. Managing the risk factors that contribute to heart disease, including controlling and preventing high blood pressure, high cholesterol, obesity and diabetes can also help protect against dementia. Treating hearing loss and avoiding social isolation can be protective. Avoiding smoking and alcohol consumption can also reduce the risk. And FYI, This year vision impairment was added to the risk factor.
Lessons in Coaching:
One of the advantages of coaching I have is the opportunity to spend 3 separate 90 minute sessions performing a Cognoscopy, a cognitive assessment evaluating, and assessing risk of dementia. Questions about alcohol are included in my SLEDSSSS assessment under dietary habits. Assessing alcohol’s potential for dementia is no longer an optional part of any cognitive screening, especially with alcohol usage increasing in seniors. I was surprised at the remarkable evening group attendance at my mother's assisted living facility until I caught the name, “Happy Hour”. With research linking dementia and alcohol we might have to change that name. Let me know if you have any ideas on a new moniker? 😉
One of my first clients into the BBH program was a woman in her 60’s, who was having “trouble remembering”. When we came to quantifying her alcohol usage she said, “not much” and “it changes”. I asked her to keep track over ensuing weeks. When she returned, she was surprised to discover that her average was 2-3 glasses per night. At least, that is what she told me. (Most healthcare practitioners are told early on to double what clients report). When I continued with other questions, it was clear she met criteria for an alcohol usage disorder. She was undeterred in her stance that she did not have an alcohol problem. However, she did agree to be evaluated by a neurologist. Months later, I received the report confirming alcohol-use-disorder as the official diagnosis. I’m not sure what happened to this woman. I’m hoping she received the help she needed.
Alcohol usage is a tricky substance. Like most addictions, it is a slippery slope. You start with a little, it slowly increases, then you are sliding downwards in no time at all. Eventually, addictions catch up with you by showing your worst self in relationships with family, friends, at work, or maybe a run-in with the police. These are wake up calls. If you are concerned about someone's drinking, reach out to your local health care provider, Al-Anon, Alcoholics Anonymous, or call 988 Life crisis and suicide prevention, Spanish and English.
You don’t have to have an alcohol problem to stop drinking. The more I learn about the effect of alcohol on my brain and how I feel after a glass of wine at night, I’ve not only cut down but stopped.
I offer coaching sessions to help navigate and improve brain health for you or a loved one. Contact me to schedule a session
Lessons in Science:
1) Even in France, this study found alcohol not only contributes to dementia but especially in early dementia less than age 65.
2) Women experience shrinking brain tissue, declining brain function, and brain damage faster than men as a result of alcohol use.
3) Sober Curious- Not alcoholic but making a choice not to drink.
Join me for a talk about the Dementia Dilemma
To optimal health and peace for all!
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- African proverb
To our optimized health!