Alcohol and AgingEffects of Drinking in Older Adults and How to Cut Back

Aging and alcohol use

As you age, you may find yourself indulging more in your favorite wine, beer, or liquor. You may have grown fonder of the taste over time, your social group may be incorporating more alcohol into your get-togethers, or you may be turning to alcohol for the purpose of self-medicating issues such as depression, anxiety or stress. A new phase of life can come with all sorts of new challenges and obstacles, such as reduced finances, a dwindling social life, and declining physical abilities. And when those changes feel overwhelming, alcohol can seem like a convenient way to cope.

While you’re not alone—research shows that alcohol use is rising among older adults—trying to drink away your problems only creates a dangerous spiral. Even if your drinking habit doesn’t progress into alcoholism or alcohol abuse, you might notice physical, mental, and social consequences to your actions, which in turn may cause you to drink more to relieve the stress.

With age comes wisdom, but even older adults can be caught off guard by a drinking problem. However, you can always take steps to adopt a healthier relationship with alcohol. The first step is to learn about common reasons for drinking, signs of excessive drinking, and the unique risks alcohol poses to older adults.

Why older adults drink

Instead of addressing the root causes of daily stressors or negative emotions as you age, some people use alcohol to change how they feel and find relief from their problems. People who develop a drinking problem are often trying to numb feelings of stress with alcohol. This can be a tempting route to take, especially in the face of new challenges and stressors that emerge later in life, such as:

Boredom or lack of purpose. Many of us look forward to retirement. But if you don’t have activities or interests to replace work, retirement can be a stressful time where you might feel bored or directionless. A loss of identity, status, or purpose can even contribute to feelings of depression in older adults.

Reduced income. Retirement or a reduced ability to work can affect your income, and financial instability often increases stress. Drinking may seem like a way to ease your tension, but ultimately it just further worsens both your mood and financial situation.

Failing health or chronic pain. Aging comes with an increased risk of serious health conditions such as cardiovascular disease, cognitive decline, or hearing loss. Health issues might lead you to despair or even ruminate on your own mortality. Drinking can seem like a way to escape from these difficult feelings or provide relief from chronic pain and discomfort.

Loneliness. Many of us as we get older start to struggle with social isolation and loneliness. This could be due to anything from living alone to retirement to limited physical mobility. Drinking can be a way to pass the time you spend alone. If you do venture out, alcohol can also offer “liquid courage” in social situations, especially when you’re facing them alone

Recent bereavements. The loss of old friends and family members can spark intense feelings of grief. It’s not uncommon for people to try to “drown their sorrows.”

Over time, drinking can make it more difficult for you to overcome any of these aging challenges. You might find that alcohol use further limits an already-tight budget, deepens your sense of grief, or accelerates a physical or mental health condition.

Effects of drinking as you age

Maybe you’ve fallen for the common misconception that the older you are, the better you can handle alcohol. In actuality, as you grow older, your body has a harder time metabolizing alcohol, increasing your sensitivity to it. You also likely have less muscle mass than you did when you were younger, so the effects of alcohol can come on faster.

Older drinkers are more at risk of:

Injuries from alcohol-related accidents. If your balance, sight, or reflexes are not what they were, accidents such as falls and vehicle collisions may be more likely to occur. In addition, reduced muscle mass and bone density increase the odds of severe injury.

Health complications. Alcohol can exacerbate conditions that are common in older individuals, such as high blood pressure, osteoporosis, diabetes, liver problems, ulcers, or impaired memory.

Adverse drug interactions. As we age, we often rely on prescription or over-the-counter medication to manage health conditions, whether it’s sleeping pills or pain medication or medication for depression or other mood disorders. Some of these medications can be dangerous when mixed with alcohol.

Older adults who drink in excess also face many of the same risks as younger drinkers, including:

• Reduced sleep quality.
• Increased anxiety.
• Worsened depression.
• Weight gain.
• New development of chronic conditions like cancer, heart disease, or liver disease.
• Social problems, including damaged relationships with family and friends.

Signs that you’re drinking too much as an older adult

A 2021 survey suggests that more than half of Americans over the age of 50 enjoyed alcohol at least once in the past year. Because drinking is such a common activity, it’s not always easy to tell when moderate alcohol use progresses into alcohol misuse or abuse. Here are signs that you may be drinking more than is healthy.

You have more drinks than you intended. You might plan to have a single drink with dinner, but you keep telling yourself, “One more won’t hurt.” Later, you find yourself looking at a collection of empty bottles on the table.

You experience cravings. You might find yourself wanting a drink even at inappropriate times. When you can’t reach for a drink, you might feel unfocused or irritated.

You blackout while drinking. A blackout is when you drink so much that you experience memory loss or fragmented memories. It can leave you feeling worried about your health or nervous about the things you said or did while drinking.

You feel ashamed of your drinking. After drinking too much, you might feel guilty about your lack of self-control. You might also regret things that you said or did while intoxicated.

Drinking worsens your mental health. You might have a few drinks in hopes of forgetting your troubles. However, later you notice that drinking has increased your sense of hopelessness and anxiety. If you’re trying to numb unpleasant feelings or relieve stress, drinking often only pushes your stressful obligations back a day or two, ultimately making them even more time-sensitive and stressful.

Drinking affects your relationships. Even if your physical or mental wellness isn’t noticeably affected, your drinking might be a point of contention between you and your loved ones. Perhaps your adult children worry about your health, or your partner dislikes the way you behave after a few drinks.

If any of these signs sound familiar, you might feel a sense of despair. Perhaps you fear that this pattern of behavior will degrade the quality of your physical and mental health as well as your social life. Rest assured that there are steps you can take to regain control, deal with challenges in healthier ways, and get the most out of life as you age. The following tips can help you to quit drinking or cut down to healthier levels.

Tip 1: Set plans to reduce your drinking

According to U.S. Centers for Disease Control and Prevention (CDC), men should aim to limit alcohol consumption to two drinks or less a day, while women should aim for one drink or less. If that seems like a tough goal, remember that cutting back on just one drink a day could improve your brain health.

Start by making these small changes:

Set hard limits. You might want to limit yourself to a certain number of drinks per sitting. Write your goal down somewhere as a reminder. If necessary, record how much you’re consuming, so you can better track your drinking habit. Let those around you know about your limits as well. They’re not responsible for your behavior, but they can offer gentle reminders or avoid encouraging you to drink more.

Choose dry days. If you have a habit of drinking every day, this might be a good way to reduce your alcohol usage. Come up with a list of activities that will keep your mind off of drinking during the days you decide to abstain. For example, go for an evening walk with a friend, have a movie night with family members, or spend time tending to your garden.

Slow down. When you have a drink in front of you, take slow, small sips and appreciate the taste. Making a conscious effort to be mindful—present in the moment and more appreciative of each sensation, rather than drinking on autopilot—can help reduce the amount you end up drinking by the end of the night. It might also help to drink water between sips of alcohol. Drinking water won’t prevent a hangover, but it might help fill your stomach and discourage you from chugging alcohol. Taking bites of food between sips can have similar benefits.

Make it harder to find alcohol. Although it’s convenient and often cheaper than going to a bar, avoid storing alcohol in your home. If you have beer in the fridge or wine in the dining room, it’s too easy to reach for a drink at the end of a stressful day. The more time and difficulty you have to acquire the alcohol, the less likely you are to drink.

Try alcohol-free alternatives. If you love the taste of beer or wine, try nonalcoholic products. The alcohol-free alternatives can be especially useful when you’ve hit your set alcohol limit for the day but still have cravings. You might have to experiment with a few products before you find the nonalcoholic drink that you find most satisfying.

Tip 2: Recognize triggers to your drinking

Understanding your triggers can be extremely helpful in regaining control over your alcohol consumption. Triggers are familiar circumstances that guide you to take a specific action. They don’t force you to engage in a behavior, but they can subconsciously provoke a behavioral response — in this case, reaching for an alcoholic drink.

While triggers can be very personalized—just because a situation triggers someone else, it may not affect you in the same way—some common triggers for drinking can include locations, such as being seated in a restaurant or bar. Specific times, such as weekends or evenings, might serve as a cue that it’s time to drink. You may instinctively reach for a beer when you come home from running errands. Or perhaps you feel compelled to drink anytime you’re with certain friends.

Triggers aren’t limited to external factors. You might feel an urge to drink whenever you experience negative emotional states, including anxiety, frustration, or sadness.

Take note of your unique triggers. What circumstances lead to your cravings? Write them all down if necessary. By learning what your triggers are, it can allow you to start making changes in your life that don’t put you in difficult situations. For example, you might choose to cut down on trips to a restaurant that serves alcohol. If being around a certain friend triggers your cravings, you can suggest outings that don’t involve drinking.

[Read: Staying Social When You Quit Drinking]

If you can’t avoid a certain trigger — weekends by yourself, for example — you can take several approaches:

• Focus on the reasons why you want to avoid drinking. Try to recall how awful a hangover feels or imagine the long-term consequences of alcohol abuse.
• Find a distraction. Think of activities that can take the place of drinking. This could include anything from going for a leisurely stroll outdoors to running errands. If you distract yourself long enough, the craving will pass.
• Reach out. Consider calling a friend, family member, or another trusted person for support. They might be able to either distract you from the urges or remind you of why drinking isn’t the answer.

Tip 3: Find social support

Loneliness is a common hurdle many of us face as we age, and it can go hand-in-hand with depression and excessive drinking. Maybe you’ve lost touch with a valuable circle of work friends after retirement. Or perhaps lifelong friends have passed away or moved. If you’re living in a rural area or dealing with limited physical mobility, you might also struggle with isolation which can lead you to spend too much time alone, drinking and ruminating.

Strengthening or building a social support network is a great way to overcome the loneliness that can trigger alcohol use. Here are some tips:

Start by reaching out to acquaintances — people you regularly run into but aren’t friends with yet. This could be someone you see at a local café or library. Invite them to a simple outing, like a walk in the park, so you can get to know each other better.

Volunteer. Look for local volunteer opportunities that interest you. Help with a clothing drive or mentoring program. This is not only a good way to make friends but can add a sense of purpose and satisfaction to your days.

Engage with local groups and events. Join a yoga or tai chi group, go to a museum when a new exhibit is unveiled, or look for activities at adult day care centers. Open yourself up to new experiences, and you’re bound to meet new, interesting people. Just try to avoid groups or events that might entice you to drink. You may even want to try out a peer support group, such as AA, where you can find social support from sober people who understand your struggles.

[Read: AA and Other Peer Support Groups for Alcohol Addiction]

Staying in touch via technology

If distance or limitations with mobility mean you’re unable to regularly meet with loved ones, embrace technology. Email and text messages are useful for sharing daily life updates and photos. Or you can schedule video calls so you can hear and see friends and family members. You can also reconnect with old friends via social media and then schedule online get-togethers.

You can also get creative with long-distance communication. Rather than just chat, consider hosting a digital book club or game night with friends over a video call. If you’ve never used video conferencing or social media before, it may seem a little uncomfortable at first, but you’ll soon get the hang of it.

Some alcohol support groups, such as AA, also offer online meetings as a convenient way to connect.

Tip 4: Look for healthier ways to cope with stress

Despite the fleeting euphoric sensation that comes with a buzz, drinking alcohol won’t help you cope with the stressful challenges that often come with aging. However, there are healthier ways to manage stress and boost your emotional resilience.

Stay as active as possible. Regular exercise is important to physical and mental health as you age. Exercise releases endorphins and promotes feelings of well-being. The next time you feel a craving — or if you’re feeling one now — get up and go for a short walk and see if the urge to drink subsides. Even if you’re experiencing limited mobility, you can still find activities that match your abilities. Working out with a friend or neighbor is also a great way to make exercise a social activity.

Experiment with relaxation techniques. Relaxation practices such as mindfulness meditation, visualization, and deep breathing exercises can help to combat stress without turning to alcohol. Exercises that involve rhythmic movement, such as swimming or running, and activities that involve deep breathing, such as yoga, can also be helpful.

Follow a healthy diet. Your diet is another factor that can affect your physical health as well as your mood and energy levels. Try to eat nutritious, well-balanced meals.

Get enough sleep. Getting seven to eight hours of sleep at night can help reduce feelings of anxiety and depression. Changes in your body’s hormones can lead to difficulty sleeping as you age. However, identifying and addressing other underlying causes of insomnia can help to improve your sleep quality.

Tip 5: Add new meaning to your life

Events like retirement or bereavement can make you question your purpose in life. You might feel that your sense of identity was tied to your job or your sense of meaning stemmed from your relationship with your late spouse. Or perhaps a diagnosis of dementia, cancer, or a similar condition has robbed you of your sense of independence.

It’s tempting to turn to alcohol to fill a void in your life or cope with stress and anxious feelings. But here are a few ways to renew your sense of meaning in more fulfilling ways:

Volunteer. Think of ways to serve your local community or support causes that you’re passionate about. Help with a food drive, participate in clinical studies, or work with your church to set up a summer program for kids, for example.

Mentor younger people. You’ve likely amassed years of skills and experience during your life and career that can be passed to benefit the younger generation. Reach out to youth groups, community centers, local colleges, or volunteer groups to find mentorship opportunities in your area.

Write your memoirs. Or a how-to book about something you’re knowledgeable about. If you have grandkids, you could compile a family history or photo albums to pass down to them. Or start a blog about your life and experiences.

Learn new skills. Don’t fall for the belief that you’re too old to learn something new. Take dance lessons, experiment with a musical instrument, or enroll in a community college course. This is also a great way to expand your social circle.

Dive further into your hobbies and interests. Love cooking? Start to compile your recipes into a book. Enjoy spending time in nature? Join a bird-watching or hiking group. By focusing more on the interests that add meaning and joy to your life, you’ll begin to feel more fulfilled and less reliant on alcohol. If new limitations prevent you from pursuing your old hobbies, try taking up something new.

Add a furry companion to your life. If you’re an active person, a dog can make a loyal friend and can accompany you on daily walks. Cats are better if you have more limited mobility. In either case, taking care of an animal can make you feel needed, add a new sense of purpose, and benefit many different aspects of your life.

By doing things that add joy and meaning to your life, you can ease symptoms of anxiety and depression, and also boost the feel-good chemicals in your brain that promote long-term happiness.

How to help an older adult who’s drinking too much

Watching an aging parent or other loved one struggle with a drinking habit can be a painful experience. You might feel frustrated by their alcohol abuse or distressed about the potential long-term consequences. Although you can’t control their behavior or make decisions for them, you can broach the subject and advocate for change.

Educate yourself on alcohol addiction if necessary. Addiction isn’t as straightforward as it may seem, and there are many misconceptions. Take the time to learn about alcoholism and alcohol abuse, including common signs, effects, and myths.

[Read: Helping Someone with a Drinking Problem]

Let them know about your concerns. Don’t lecture or threaten your loved one. Just let them know how their actions seem to be affecting their health or your relationship. Don’t be judgmental, but let them know you care. If other family members have also noticed the drinking problem, you can set up a family meeting to broach the subject.

Expect denials. An aging parent might push back on the idea that they have a drinking problem. They might say that they know what’s best for their health. Be patient. Give them time to process what you’ve said. They might eventually see past their own sense of denial. In the meantime, it’s important that you don’t blame yourself for their actions.

Help them change their habits. If your loved one is willing to address their drinking problem, you can play a supporting role in their efforts. Again, it’s not your job to control their behavior, but you can assist them in identifying their triggers and finding ways to better handle them.

• If they drink because they’re lonely, for example, try to schedule more frequent face-to-face visits, or give them a call when in-person visits aren’t possible.
• Encourage them to stay in touch with close friends or explore ways to become more social.
• Consider home care services and adult day care centers as ways to add social interaction to their lives and ensure they’re eating healthier meals.
• If your parent lives in an isolated area or is unable to get out much, it may be time to consider different housing options that provide greater opportunities for social connection.
• If possible, join them in daily exercise and other healthy habits.

Your support can’t fully solve an older adult’s drinking problem, but it can be key to helping them confront their own issues. With patience, effort, and support, you can help your aging parent find health, joy, and satisfaction in their later years.

Last updated or reviewed on August 21, 2024