Why You Should Stop Drinking Alcohol After 65, According to a Leading Neurologist

In his book The Complete Guide to Memory: The Science of Strengthening Your Mind, neurologist Dr. Richard Restak delivers a powerful message: if you want to protect your brain health, you should stop drinking alcohol — even beer — by the time you reach 65.

While many consider alcohol a harmless indulgence, Restak stresses that it is, in fact, a mild neurotoxin. Its cumulative impact over decades can quietly damage the brain, impair memory, and accelerate cognitive decline.

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Alcohol and the Aging Brain

Dr. Restak explains that alcohol amplifies age-related neuronal damage. This is particularly concerning for older adults because neuron loss becomes more pronounced after the age of 65. Although the brain does not suddenly “lose” vast numbers of neurons, studies suggest a gradual decline of 2–4% over a lifetime. Each neuron matters, and preserving as many as possible is critical for maintaining memory, focus, and problem-solving skills in later years.

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Dementia Risks and Alcohol

The risk of dementia, which already affects millions worldwide, grows significantly with age. Heavy or prolonged alcohol consumption contributes to the shrinkage of key brain regions involved in memory and reasoning. This degeneration can trigger dementia or worsen its progression.

Excessive drinking is also linked to Wernicke-Korsakoff Syndrome, a serious neurological condition tied to vitamin B1 deficiency. One of its main symptoms — profound memory loss — mirrors the early signs of dementia.

Restak cautions that even moderate drinking beyond 65 can heighten vulnerability to memory disorders. He cites research linking alcohol to early-onset dementia, which sometimes emerges before age 65, cutting into what should be the most active years of life.

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Physical Dangers Beyond the Brain

The risks are not limited to cognitive decline. Alcohol also increases physical dangers for older adults. Impaired coordination and slower reflexes heighten the likelihood of falls, which can result in broken bones, head injuries, or even death. Restak stresses that what might seem like a minor fall in a younger person can become life-threatening in a senior individual.

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Conflicting Research on “Moderate Drinking”

Some studies have hinted that low or moderate alcohol consumption may offer limited protective benefits against cognitive decline. However, the evidence is inconsistent and inconclusive. Health organizations, including Alzheimer’s Research UK, maintain that reducing alcohol consumption could prevent or delay nearly half of all dementia cases globally — a staggering figure that highlights the role of lifestyle choices in brain health.

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Official Recommendations

The NHS currently advises adults to limit alcohol intake to 14 units per week — roughly equivalent to six pints of beer or one and a half bottles of wine. Yet, Dr. Restak argues this is not enough. To truly protect the brain, he recommends complete abstinence by age 65 and, at the very latest, by 70.

This advice may feel strict, but the reasoning is clear: by cutting out alcohol, older adults give their brains the best chance at longevity, sharper memory, and reduced disease risk.

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The Economic Burden of Dementia

Beyond personal health, alcohol-related brain decline has a massive social and financial impact. In the UK alone, dementia currently costs around £43 billion annually, with projections nearing £90 billion by 2040. Reducing alcohol consumption could significantly ease this burden by lowering dementia rates and delaying the onset of memory-related conditions.

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Final Thoughts

Dr. Restak’s advice is simple but powerful: stop drinking alcohol by age 65. While an occasional beer may seem harmless, the evidence shows otherwise. Protecting your brain from alcohol’s cumulative effects could mean not only avoiding dementia but also preserving independence, clarity, and quality of life well into old age.

For those entering their golden years, the message is clear: it’s never too late to make a brain-healthy lifestyle change. Choosing water, tea, or other non-alcoholic alternatives may be one of the most effective steps toward safeguarding memory and longevity.