In the silent war against dementia, a condition that affects approximately one in ten seniors over the age of 65, every battle counts. The heart-wrenching journey of witnessing a loved one's memory and cognitive faculties fade away prompts a reevaluation of our own dietary and lifestyle choices. My personal quest began with the observation of my grandmother's struggle, igniting a passion for understanding preventative measures.

As scientific advancements illuminate the realm of brain health, we are gaining insights into how we might fortify our minds against the encroachment of dementia. One significant area of focus is our beverage choices, particularly what to avoid.

In consultation with two registered dietitians, the scientific basis for these choices and proactive steps to mitigate our risk of dementia become clear. The primary beverage to limit for reducing dementia risk is alcohol. While the immediate effects of excessive drinking on cognition are well-known, the long-term implications are more profound. A recent 2024 review indicated that heavy alcohol consumption accelerates brain aging and contributes to cognitive impairment.

Maggie Moon, M.S., RD, a Los Angeles-based dietitian and author of "The MIND Diet: 2nd Edition," supports this view, stating, "Chronic excessive alcohol intake can lead to oxidative stress and neuronal damage, potentially resulting in cognitive decline and dementia." This advice applies to all age groups, not just those above 65, emphasizing the importance of proactive measures to support brain health at any age.

How does alcohol contribute to dementia risk? The impact on brain function is a critical factor. "Alcohol is classified as a biochemical toxin because it causes tissue damage, inhibits normal bodily functions, and promotes cellular dysfunction," explains Dustin Moore, Ph.D., RDN, a nutrition professor at Cal State Long Beach. The human body, designed to protect itself from harmful substances and filter out toxins, is challenged by alcohol's ability to penetrate the blood-brain barrier.

"Once it enters, alcohol disrupts the neurotransmitters essential for brain function, sedating certain areas and suppressing normal activity. Long-term exposure to alcohol is suspected to alter the brain's signaling chemistry, potentially contributing to dementia development," he adds.

Furthermore, excessive alcohol intake can lead to neuroinflammation, inflammation of the brain. Emerging research suggests that this inflammation may be linked to gut dysbiosis, an imbalance in the bacteria within your microbiome. An altered microbiome can further exacerbate inflammation in the body. "Excessive alcohol consumption can alter the gut microbiome, leading to neuroinflammation and damaging the protective blood-brain barrier, resulting in brain dysfunction," Moon elaborates.

Is moderate drinking acceptable? As with many aspects of nutrition and health, the key factor is the amount consumed. While some studies suggest that light to moderate alcohol intake may have certain health benefits, Moore is cautious about endorsing it. "No one should start drinking alcohol with the belief that it will improve health. Although there are a few low-quality studies that attempt to positively interpret alcohol intake for specific conditions, the overwhelming evidence indicates that alcohol increases the risk for various conditions, including cancers, brain dysfunction, heart health issues, and digestive disorders," Moore cautions.

With this in mind, if you are of legal drinking age and choose to enjoy an alcoholic beverage, be mindful of standard portion sizes and consider these tips from Moore to achieve balance and moderation: Add ice to your drinks to dilute them, opt for water after finishing an alcoholic drink and consider a mocktail for your next round, consume alcohol with a meal.

Non-Alcoholic Beverages to Consider

Both experts recommend focusing on nonalcoholic options rich in health-promoting ingredients like antioxidants, which can reduce neuroinflammation. These include green tea, black tea, and 100% fruit juices such as pomegranate and orange. However, don't overlook the importance of water, as Moon points out: "Proper hydration is crucial for nutrient delivery to the brain. Dehydration can lead to concentration difficulties and slower reaction times."

Additional Lifestyle Tips to Decrease Dementia Risk

Maintaining brain health is not just about what you drink. Moon advises clients to adopt a comprehensive lifestyle approach, considering other factors that can help reduce the risk of dementia: adopt a balanced diet, engage in regular physical activity, prioritize sleep quality, practice meditation to manage stress, foster social connections, and challenge your brain with mental exercises.

The Takeaway

Nutrition experts advise limiting alcohol intake to lower the risk of dementia. If you are of legal drinking age and occasionally enjoy an alcoholic beverage, do so in moderation, which is no more than one standard drink per day for women or two for men. This equates to approximately a 5-ounce glass of wine or a 12-ounce beer. Ultimately, it's essential to adopt a balanced, proactive approach to reduce the risk of dementia. Consider your overall health and nutrition routine, prioritize physical activity, focus on sleep and stress management, and limit alcohol consumption, if any. In the fight against dementia, every choice matters, and each step we take towards a healthier lifestyle is a victory for our minds.