Approximately 1 in 10 adults over the age of 65 have dementia. If you’ve watched someone close to you struggle with memory loss, you know the real pain associated with this silent condition, perhaps even making you think twice about your own diet and lifestyle habits. 

Believe me, watching my grandmother’s health decline due to dementia-related conditions has sparked my own interest in this area of health and wellness, striving to stay up-to-date on how to prevent its development. Thankfully, science is flourishing in this area of brain health, including new data on what we can be doing to protect ourselves from becoming part of these statistics. Case in point, what to drink—or rather, what not to drink. To give you the facts, I’ve spoken with two registered dietitians to get a clear look at the science and how you can proactively move forward to reduce your risk of dementia.

The Best Drink to Limit to Reduce Dementia Risk

To reduce your risk of dementia, the best drink you can limit is alcohol. Sure, we probably don’t need to tell you that drinking too much can decrease your cognitive abilities, but there’s more to consider than just the immediate effects of having a few drinks when out with friends. In fact, a recent 2024 review found that excessive alcohol intake increases brain aging. Plus, the same team of researchers also found that alcohol is a contributing factor to cognitive impairment.

Los Angeles-based dietitian and author of The MIND Diet: 2nd Edition, Maggie Moon, M.S., RD, agrees that limiting alcohol is important to reduce one’s risk for developing dementia. “Excessive alcohol intake, especially if it’s a habit, creates oxidative stress and neuronal damage that can lead to cognitive decline and dementia,” she says. Keep in mind, this applies to all ages, not just those over 65. Taking proactive measures to support your brain health can start now. 

How Does Alcohol Increase Dementia Risk?

Affects Brain Function

“Alcohol is by definition a biochemical toxin, since consumption of alcohol causes tissue damage, inhibits normal bodily functions and promotes cellular dysfunction”, writes Cal State Long Beach nutrition professor Dustin Moore, Ph.D., RDN. While the body is built to proactively protect itself from invaders and filter out toxins, alcohol crosses through what’s known as the blood-brain barrier. “Once inside, alcohol disrupts your brain’s neurotransmitters needed for normal function. Specifically, the result of alcohol’s interaction is to sedate certain parts of your brain and suppress its normal activity. Evidence suggests that long-term exposure to alcohol can permanently alter your brain’s signaling chemistry, and this is what is suspected to play a role in the development of dementia,” he explains.

Increases Inflammation While Altering the Gut Microbiome 

When alcohol is consumed in excess, it can lead to inflammation of the brain, called neuroinflammation. In fact, emerging research shows the inflammation caused by excessive alcohol consumption may contribute to gut dysbiosis, or an imbalance of the bacteria living in your microbiome.

When altered, this can further increase inflammation in the body. “Drinking too much alcohol can change the gut microbiome in ways that lead to neuroinflammation, and damage the otherwise protective blood-brain barrier, leading to dysfunction,” Moon says.

Is It OK to Drink in Moderation? 

As with most things when it comes to nutrition and health, it’s the dose—the amount you consume—that matters. While research has shown that light to moderate alcohol consumption may offer certain health benefits, Moore is apprehensive to recommend it based on these studies. “Nobody should begin drinking alcohol under the belief that it will improve your health. While there are a few low-quality studies that attempt to favorably interpret alcohol intake for specific conditions, the mountain of evidence reports that alcohol elevates risk for a variety of conditions, including cancers, brain dysfunction, heart health and digestive disorders,” says Moore.

With this in mind, if you are over 21 and do want to enjoy an alcoholic beverage, keep standard portion sizes in mind. And, consider trying one of these tips from Moore to implement balance and moderation with your booze: 

• Add ice to your drinks, as this helps to dilute them. 
• Opt for water when you finish your alcoholic drink. Then, order a mocktail version instead of going for a second round. 
• Drink alcohol alongside a meal.

Drinks to Focus On Instead

Both experts recommend focusing on nonalcoholic drink options that offer health-promoting ingredients like antioxidants that can reduce neuroinflammation. These include beverages like:

• Green tea
• Black tea
• 100% fruit juices like pomegranate and orange

But, don’t discount plain H2O, shares Moon: “Simple water is also a brain-health hero since hydration impacts how well nutrients are delivered to the brain. That’s why we see difficulty concentrating and lower reaction times in people who are even mildly dehydrated.”

Other Lifestyle Tips to Lower Dementia Risk 

Keeping your brain healthy involves more than just what you’re drinking. Moon encourages clients to consider a complete lifestyle approach, including considering these other factors that can help lower your risk for dementia. 

• Eat a balanced diet. 
• Make time to be physically active. 
• Prioritize sleep. 
• Practice meditation to reduce stress. 
• Socialize with others. 
• Challenge the brain.

The Bottom Line

Nutrition experts recommend limiting alcohol consumption to reduce your dementia risk. If you’re over 21 and you enjoy an alcoholic beverage on occasion, then drink in moderation, which is no more than one standard drink daily for women or two for men. This is about a 5-ounce serving of wine or a 12-ounce serving of beer. 

At the end of the day, it’s important to take a balanced, proactive stance to lower your risk of dementia. Consider your total health and nutrition routine, prioritize movement and focus on sleep and stress management while limiting alcohol, if using it at all.