Is Your Evening Drink Harming Your Brain?

After a long workday, you might unwind with a glass of wine, thinking you're giving your brain a break. But could this habit actually be causing harm? Let's explore how regular alcohol use affects brain health and what you can do to protect it.

What Is Brain Damage?

Brain damage refers to any harm to the brain, whether temporary or permanent. This includes injuries like concussions or illnesses such as strokes. It can also involve changes in thinking or behavior from substances we consume. These changes may develop gradually but are just as serious as those from accidents or diseases.

Can Alcohol Cause Brain Damage?

While we often notice immediate effects like slurred speech or poor coordination, long-term heavy drinking can lead to alcohol-related brain damage (ARBD). This disorder can cause mild cognitive impairment, memory issues, and physical symptoms like numbness or liver damage. The most severe form, Wernicke-Korsakoff Syndrome (often called "wet brain"), results from a thiamine deficiency due to chronic drinking and can cause dementia-like symptoms if not treated early.

How Does Alcohol Damage the Brain?

Alcohol affects the central nervous system, which includes the brain and spinal cord. Over time, excessive drinking can kill brain cells and shrink brain tissue, impairing functions like memory and muscle control. Alcohol can also damage blood vessels, increasing stroke risk, or harm the liver, leading to toxin buildup in the brain (hepatic encephalopathy).

Symptoms of Alcohol-Related Brain Damage

Symptoms vary from mild to severe and may include:

• Memory loss and difficulty with familiar tasks
• Poor judgment, mood swings, or depression
• Language problems and trouble concentrating
• Numbness in limbs, balance issues, or muscle weakness

Who Is at Risk?

About half of those with alcohol use disorder develop some form of brain damage. Typically, ARBD appears after 10–20 years of heavy drinking (15+ drinks weekly for men, 8+ for women). It's more common in people aged 45–60, and women may develop it sooner due to higher susceptibility.

Is the Damage Permanent?

It depends on the severity. Conditions like Wernicke-Korsakoff Syndrome may be reversible with early treatment, but strokes often cause permanent damage. Quitting alcohol is crucial for recovery, though many cases require ongoing therapy.

Tips for Protecting Your Brain

Limiting or avoiding alcohol is key. Additional strategies include:

• Exercise regularly: Aim for 150 minutes per week to boost blood flow to the brain.
• Prioritize sleep: Get 7–8 hours nightly to help clear brain toxins and consolidate memories.
• Eat a brain-healthy diet: Focus on Mediterranean-style foods like fish, nuts, and olive oil.
• Stay mentally active: Engage in puzzles, reading, or learning new skills to keep your brain sharp.

The Bottom Line

Alcohol is toxic and can cause lasting harm to your brain and body. Reducing or eliminating alcohol is the best way to safeguard your health. If you're looking to cut back, consider using Quitemate, a science-backed app that helps people reduce alcohol intake and improve their well-being.