The belief that cutting back on alcohol leads to a longer life is widely shared, but is it supported by science? From cardiovascular health to cancer risk, researchers have long debated how alcohol consumption affects lifespan. In this article, we explore the evidence behind the “drink less, live longer” claim, separating fact from myth, and offering practical advice on what this means for your health, longevity, and cancer risk.
“Drink less, live longer” is the popular mantra, but does the evidence back this up? With headlines proclaiming the benefits of a glass of red wine in the evening for your heart health, what are we supposed to believe? Is going completely alcohol free the way to go? We will assess the scientific research and hopefully bust any myths that are out there.
What Does the Research Say About Alcohol and Lifespan?
There has been a lot of research into alcohol consumption and its relationship with health and life span.
One of the largest studies of almost 600,000 participants found that there was no completely safe level of alcohol consumption. They also found that the more people drank, the more severe the health implications and the greater risk of death1. Other studies had the same findings2.
The consensus is that no alcohol is the healthiest option concerning lifespan.
The myth of moderate drinking as “heart-healthy”
What about those studies that showed the benefits of red wine? You may have heard that red wine contains lots of antioxidants, which are great for your health. However, the alcohol in red wine offsets any benefits that may be seen3.
One study showed that red wine drinkers were half as likely to have a heart attack or stroke compared to non-drinkers or drinkers of other alcohols. However, more recent analysis shows that certain factors influencing these findings were not considered5. The red wine drinkers were found to exercise more often, eat better, and not smoke before the study6 compared to the other groups.
This means that the benefits seen were likely due to this healthier lifestyle rather than the use of alcohol itself.
Alcohol as a Group 1 carcinogen
Alcohol is considered a Group 1 carcinogen, meaning that there is enough evidence to show that alcohol consumption is linked to cancer. Other Group 1 carcinogens include ultraviolet (UV) radiation from the sun and tobacco products7.
In the UK, alcohol has been associated with around 3.3 per cent of all cancers, which translates to 11,900 cases7. Even moderate drinking has been shown to increase the risk of several other cancers, including breast, bowel, mouth, throat, and liver, amongst others7,8.
How Drinking Less Can Positively Impact Longevity
Even though no level of alcohol consumption is considered safe, studies show that the less alcohol you consume, the lower the risk of conditions like cancer developing7.
The NHS suggests keeping alcohol consumption below 14 units a week9, which is considered low risk. Reducing the amount of alcohol you consume has many benefits:
- The less you drink, the less likely you are to develop cancer or liver cirrhosis, which is scarring that reduces liver function10.
- Reduced risk of high blood pressure, stroke, and heart disease3.
- Lower risk of brain shrinkage, which can increase the risk of Alzheimer’s disease11.
- Alcohol can also make your immune system less effective at fighting off infections3.
Better sleep, mood, and cardiovascular health
Reducing alcohol intake can improve sleep quality and even your mood3,12. Alcohol makes it harder to fall into a deep sleep, making you feel tired when you wake up12.
Heavy drinking is also linked with depression. Hangovers often make people feel anxious and low. If you already feel like this, alcohol could make it feel worse12.
Apart from increased risk of high blood pressure, stroke, and heart disease, life-long, heavy drinking has been linked with the heart becoming enlarged and not functioning properly. This can lead to heart failure13.
Quitting or reducing alcohol intake may help you feel healthier, happier, and better rested.
Improved health behaviours overall
Reducing alcohol is a powerful first step towards better health, which can help open the door to other good habits.
People who drink less are more likely to adopt a better diet, exercise more, and have improved mental well-being14. All together, these benefits will lead to a longer, healthier, and happier life.
So, Should You Stop Drinking Completely?
The “no safe amount” approach
The NHS and WHO agree that there is no safe level of alcohol consumption. To keep the health risks of alcohol to a low level, the NHS suggests9:
- No more than 14 units a week regularly.
- To spread these units over 3 or more days.
- Try to have a few drink-free days a week.
The health complications associated with alcohol begin with the first drink, though the damage increases with the more you drink.
Knowing your personal risk factors
Though alcohol increases risk for several conditions, its direct effect will vary from person to person.
Genetics, family history, liver health, and age all play a role in how your body handles alcohol15. For example, you may already have a history of heart disease in your family, increasing your risk, so consistent alcohol consumption may further increase this.
Some people may tolerate low levels of alcohol better than others, but this should still not be interpreted as risk-free.
When to consider reducing or quitting
Sometimes, it takes a warning sign like a health scare, trouble sleeping, or noticing a drop in energy and focus to make people think about reducing or quitting drinking.
Dry January can be a great opportunity to reset or see how you feel without any alcohol.
If you need support to reduce or quit drinking, you can contact your General Practitioner (GP).
Conclusion
“Drink less, live longer” really is backed up by the research. You don’t even have to quit completely to see the benefits. Small reductions in alcohol can lower your risk for many health problems in the future. From your mood and sleep quality to your heart health and cancer risk, every drink skipped is a positive step forward.
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References
1. Wood AM, Kaptoge S, Butterworth AS, et al. Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. The Lancet. 2018;391(10129):1513-1523. doi:10.1016/S0140-6736(18)30134-X
2. Kassaw NA, Zhou A, Mulugeta A, Lee SH, Burgess S, Hyppönen E. Alcohol consumption and the risk of all-cause and cause-specific mortality—a linear and nonlinear Mendelian randomization study. Int J Epidemiol. 2024;53(2):dyae046. doi:10.1093/ije/dyae046
3. British Heart Foundation. Alcohol. British Heart Foundation. Accessed January 14, 2026. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/alcohol
4. Gronbaek M, Deis A, Sorensen TIA, Becker U, Schnohr P, Jensen G. Mortality associated with moderate intakes of wine, beer, or spirits. Published online May 6, 1995. doi:10.1136/bmj.310.6988.1165
5. Red Wine and Your Heart. BMJ. Published online 1995. Accessed January 13, 2026. https://www.ahajournals.org/doi/10.1161/01.cir.0000151608.29217.62
6. Schnohr P, O’Keefe JH, Holtermann A, et al. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018;93(12):1775-1785. doi:10.1016/j.mayocp.2018.06.025
7. Alcohol Change UK. Alcohol and cancer. Alcohol Change UK. Accessed January 13, 2026. https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-cancer
8. WHO. No level of alcohol consumption is safe for our health. Accessed January 13, 2026. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
9. NHS. Alcohol units. nhs.uk. January 17, 2022. Accessed January 13, 2026. https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/
10. Rehm J, Gmel Sr GE, Gmel G, et al. The relationship between different dimensions of alcohol use and the burden of disease—an update. Addiction. 2017;112(6):968-1001. doi:10.1111/add.13757
11. Alzheimer’s Research UK. Moderate alcohol consumption linked to risk of brain health decline - Alzheimer’s Research UK. Accessed January 14, 2026. https://www.alzheimersresearchuk.org/news/moderate-alcohol-consumption-linked-risk-brain-health-decline/
12. NHS. Tips on cutting down. nhs.uk. January 19, 2022. Accessed January 14, 2026. https://www.nhs.uk/live-well/alcohol-advice/tips-on-cutting-down-alcohol/
13. Rasoul D, Ajay A, Abdullah A, et al. Alcohol and Heart Failure. Eur Cardiol Rev. 2023;18:e65. doi:10.15420/ecr.2023.12
14. Biddinger KJ, Emdin CA, Haas ME, et al. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849
15. Alcohol consumption and the risk of all-cause and cause-specific mortality—a linear and nonlinear Mendelian randomization study | International Journal of Epidemiology | Oxford Academic. Accessed January 14, 2026. https://academic.oup.com/ije/article/53/2/dyae046/7632292?login=false
