Many people consider cutting back on alcohol or quitting altogether, and for good reason. Drinking too much alcohol is especially risky for older adults. Aging makes our bodies more sensitive to alcohol’s effects. As we get older, drinking alcohol increases our chances of falls, injuries, and health conditions like heart disease, liver problems, diabetes, and memory issues.

Drinking less provides immediate, long-term benefits for your body and mind. Keep reading to learn more about why it’s important to cut down on alcohol, how to break bad habits, and where to find support.

Why is it important for seniors to drink less alcohol?

Alcohol use affects nearly every organ in the body. Regular alcohol use increases your risk of heart disease, stroke, high blood pressure, liver disease, and several types of cancer, including breast and colon cancer. 

Some of the benefits of cutting back on alcohol:

• Improved mental health
• Higher energy levels
• More restful sleep
• Lower risk of certain health conditions 

How much alcohol is safe for seniors to drink?

There’s no completely safe amount of alcohol to drink. Binge drinking and excessive alcohol use are bad for your health. If possible, try to stick to low level drinking (7 drinks per week or less) or cut out alcohol altogether.

How can seniors cut down on alcohol?

There are plenty of ways for seniors to cut down on alcohol. The first step is to look at how much you’re drinking and make a plan from there. 

• Notice any drinking patterns. Do you drink alcohol at certain times of day, or in certain places? Are you more likely to have a drink when you feel certain emotions? Understanding your habits can help you make changes.
• Set realistic goals. Think about what changes are realistic for you. For example, you could limit how many drinks you’ll have at a certain event, or aim for alcohol-free days.
• Find a healthy swap. Replace alcoholic drinks with sparkling water, herbal tea, mocktails, or other drinks you like.
• Change your routine. If you often drink alcohol at certain places or with certain people, try switching it up. Find new activities or different ways to connect with friends. Lean in to alcohol-free social events:
• • Take a walk with a friend 
  • Meet for coffee during the day
  • Go see a movie
  • Take a workout class together

How seniors can get support to stop drinking

If you’re trying to drink less or stop drinking, finding support can make a real difference. There are many ways to get encouragement and guidance:

• Talk to friends and family. Plenty of people cut back on drinking alcohol. Sharing your goal with people you trust can help you stay accountable and feel less alone.
• Get professional help. There’s no shame in getting extra help if you need it. Healthcare providers, counselors, or therapists can help. Professionals can offer advice, help you set goals, and talk about treatment options. Some people find medications or structured programs very helpful when they want to stop drinking.
• Find a community. There are in-person and online support groups where you can share your experiences and learn from others. Groups like Alcoholics Anonymous are free and private.
• Use digital tools. Apps, text programs, and online resources can help you track your drinking, manage urges, and stay motivated. Check out the NIAAA’s Rethinking Drinking page

Everyone’s experience with alcohol is different, and it’s normal to have ups and downs. Try different types of support to find what works best for you. Remember, reaching out is a sign of strength. Every step you take is a move toward better health.