Many of us enjoy the occasional glass of wine or beer and often assume that one or two drinks can’t do much harm. But new research is painting a different picture — even small amounts of alcohol may be quietly affecting our brain health.

The study, published in BMJ Evidence-Based Medicine and led by researchers from the University of Oxford, Yale University, and the University of Cambridge, suggests that any level of alcohol consumption may increase the risk of dementia.

In the past, heavy drinking has been clearly linked to dementia, while some believed moderate drinking might even be protective. But newer evidence is challenging that view. Using brain scans, researchers have found that even light or moderate drinking can raise dementia risk.

To dig deeper, researchers pulled together information from over half a million people in two major population studies — the US Million Veteran Program and the UK Biobank. They looked at self-reported alcohol use and the risk of developing different types of dementia.

They also dug into genetic data from more than 2.4 million participants across 45 studies, which helped them work out whether alcohol is actually causing the risk increase, rather than just being linked by coincidence.

The study revealed some important differences between observational data and genetic evidence. At first glance, observational data seemed to suggest that people who drank lightly or moderately had a lower risk of dementia compared to heavy drinkers or those who didn’t drink at all. However, researchers noted that many “non-drinkers” had once been heavy drinkers, which may have explained their higher dementia risk.

When the team turned to genetic data, a clearer pattern emerged: the more alcohol people were likely to drink, the greater their dementia risk. Crucially, there was no sign of any protective effect from drinking at any level. In fact, a doubled genetic risk of alcohol use disorder was linked to a 16 per cent higher risk of dementia, while drinking three times more drinks per week increased the risk by 15 per cent.

The study also highlighted that many people who later developed dementia had already reduced their alcohol intake before diagnosis, which may have led earlier research to mistakenly suggest alcohol could be protective.

Dr Anya Topiwala, Senior Clinical Researcher at Oxford Population Health, Consultant Psychiatrist, and lead author of the study, said the “findings challenge the common belief that low levels of alcohol are beneficial for brain health.”

“Genetic evidence offers no support for a protective effect – in fact, it suggests the opposite,” Dr Topiwala said.

“Even light or moderate drinking may increase the risk of dementia, indicating that reducing alcohol consumption across the population could play a significant role in dementia prevention.”

If you’re looking to reduce your alcohol intake for the sake of your cognitive health, the strategies outlined below can help in supporting your goals:

1. Set clear goals: Start by setting clear and realistic goals regarding alcohol consumption. Whether it’s reducing the number of drinks per week or aiming for complete sobriety, having specific targets helps create a sense of focus and motivation.
2. Create a support network: Surround yourself with a supportive network of friends, family, or support groups who understand your desire to cut back on drinking or quit altogether. Sharing your goals and struggles with others can provide encouragement, accountability, and guidance throughout the journey.
3. Find alternative activities: Engage in alternative activities to replace the time and energy previously spent on drinking. Explore new hobbies, join clubs or social groups, exercise, or pursue creative outlets. Finding fulfilling activities not centered around alcohol can help fill the void and reduce the temptation to drink.
4. Remove temptations: Rid your home of any alcohol or related triggers. Clearing your living environment of temptations can reduce the likelihood of impulsive drinking. Avoiding environments or social situations where alcohol is prevalent can also help minimise temptation.
5. Create a plan for cravings: Develop a plan to manage cravings when they arise. This may involve finding healthier alternatives such as non-alcoholic beverages, engaging in physical activity, practicing relaxation techniques, or distracting yourself with a hobby or activity you enjoy.

While many of us assume a small drink here and there is harmless, this research suggests it may still carry risks for long-term brain health. Cutting back — even modestly — could make a meaningful difference for dementia prevention.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.