Research finds this drinking habit is terrible for your brain, even years later

The study points to lasting changes in the locus coeruleus, a brain region that plays a critical role in attention, memory, and stress response.

Key Points

• Using alcohol to cope with stress in early adulthood may increase the risk of cognitive decline by middle age due to lasting changes in brain circuitry tied to memory and flexibility.
• Researchers found that the combination of stress and alcohol, not either factor alone, led to brain dysfunction, including damage linked to Alzheimer’s disease and higher oxidative stress.
• Experts say chronic or heavy drinking can damage brain health over time, but quitting the habit and using healthier stress-management tactics might help the brain recover and lower long-term risks.

It’s easy to fall into the habit of pouring yourself a glass or two of wine to unwind. But new research suggests that doing this in early adulthood can increase the risk of brain health issues by middle age.

The study, published in the journal Alcohol Clinical & Experimental Research, finds a connection between drinking alcohol to cope with stress in your 20s and an increased risk of cognitive decline by middle age. Not only that, the researchers discovered that relying on alcohol in early adulthood rewires the brain, impairing cognitive flexibility and making stress more difficult to manage later in life.

“This combination of alcohol and stress actually leads to long-lasting changes in brain circuitry,” said Elena Vazey, PhD, study co-author, degenerative brain condition researcher, and associate professor at the University of Massachusetts Amherst.

There are a few caveats in this research, including that it was conducted on mice. But doctors say it raises plenty of concerns about using alcohol when you’re frazzled. Here’s why.

Early stress drinking habits may set the stage for cognitive decline 

The researchers focused on mice, whose brain circuitry is similar to that of humans. They repeatedly administered a drink containing ethanol to some of the mice before exposing them to ethanol vapor and having them swim. (The swimming was intended to create a stressful situation.) Other mice in control groups were exposed to air and no stress.

Three months later, the mice were evaluated at their equivalent of midlife. The researchers discovered that mice exposed to ethanol willingly drank alcohol when stressed in middle age. They also struggled to complete a maze test.

Related: No Amount of Alcohol Is Safe for Your Brain, New Landmark Study Finds

When the researchers examined their brains, they found that the mice who drank to cope with stress in early adulthood had dysfunction in an area of the brain called the locus coeruleus, a finding linked to Alzheimer’s disease and other brain disorders. These mice also showed higher levels of oxidative stress, which is linked to an increased risk of chronic diseases such as Alzheimer’s, heart disease, and type 2 diabetes. 

These findings were specific to the combination of alcohol and stress. In other words, mice that only had alcohol or were only exposed to stress did not show the same effects. “Together, these results give insight into the long-lasting impacts of chronic alcohol and stress and how they may accelerate age-related cognitive decline,” the researchers wrote in the conclusion.

The hidden brain risks of drinking to manage stress

This habit seems to prime the brain to seek out alcohol when you’re stressed, even if you haven’t had a drink in a while. “While the animals stopped drinking, it wasn’t enough to reverse the damage alone,” Vazey said.

Although the study was conducted in mice, experts say the results make sense. “Alcohol should never be utilized in an attempt to manage stress,” said Anthony Robertson, PhD, associate professor of psychiatric mental health at George Washington University. “Chronic use of alcohol can lead to neurotoxic effects on the brain, especially for prolonged use.” 

Related: Why the U.S. Surgeon General Is Calling for Harsher Warnings on Alcohol

Heavy reliance on alcohol can lead to neuron damage, along with damage to white matter in the brain, Robertson said. “This can result in memory impairment, difficulties in attention and focus, challenges with planning, and contributing to the decline of overall executive functions,” he added.

But excessive drinking is usually the main issue, according to Douglas Scharre, MD, a neurologist and medical director of the Center for Cognitive and Memory Disorders at The Ohio State University Wexner Medical Center. “Alcohol use can at times cause long-term cognitive issues if the drinking is excessive or smaller amounts are used for 20 to 30 or more years,” he said. “Excessive alcohol use can impact the memory circuits and can cause permanent damage in rare cases.”

Healthier ways to cope with stress (that actually work)

If you tend to reach for a drink when you’re overwhelmed, you’re not alone—but there are other ways to take the edge off that don’t come with long-term downsides. The goal isn’t to eliminate stress (that’s not realistic), but to find ways to deal with it that actually leave you feeling better the next day. Here are a few to try:

• Move your body, even briefly. A quick walk, a short workout, or even stretching can help lower stress hormones and reset your mood.
• Build a wind-down ritual. Swapping a nightly drink for something like tea, a shower, or a few minutes with a book can signal to your brain that it’s time to relax.
• Talk it out. Calling a close friend or reaching out to someone you trust can help you process stress rather than numb it.
• Try structured stress relief. Things like therapy, support groups, or guided mindfulness can make a bigger difference over time than you might expect.
• Change the habit, not just the drink. If you always pour a glass of wine at a certain time, try replacing that routine with something else — like going for a walk.

Can your brain recover from stress drinking?

Again, this study examined the impact of stress and alcohol on mice, not humans. While the mice in the study resumed drinking alcohol when stressed and showed signs of lasting damage, experts say the effects might be somewhat different in humans.

“Typically, alcohol can be considered a toxin if used in excess,” Scharre said. “Just like any toxin, if you stop it, the effects can go away — especially if no permanent damage to the nervous system was done.” If you once relied on alcohol to cope with stress and stop the habit, your brain would typically recover, he said. “You would generally not be at risk for cognitive decline,” Scharre added.

Related: What Doctors Want You to Know About the New Federal Guidelines for Alcohol Consumption

There are a few caveats, though. If heavy early alcohol use has already led to higher blood pressure, type 2 diabetes, or cognitive impairment, it may be more difficult for the body to bounce back, Robertson said.

“We’re not talking about one drink — we’re talking about a few drinks,” Vazey said. “If there is heavy stress, it seems to drive heavier drinking and vice versa. A history of heavier drinking seems to feed stress.”

The bottom line on alcohol, stress, and brain health

While more research is needed on humans, Vazey said the findings suggest that a history of using alcohol to cope with stress may help doctors identify people at higher risk of cognitive decline. “If people have that history, they might want to be extra careful about reducing oxidative stress, but eating the right types of healthy foods, getting enough sleep, and exercising regularly,” she said. 

If you struggle to separate your alcohol use from stress, Robertson suggests finding a support group or meeting with a therapist to develop healthier stress-management strategies. Simply being aware that you’re using alcohol to cope with stress can also be helpful, he noted. “Recognizing what leads to the alcohol use is essential,” he said. “Then avoid those triggers by replacing them with more positive and healthy outlets — membership to a gym, new hobbies, attendance to support groups, involvement in a religious group, new friend groups.”

If you have a history of using alcohol to cope with stress, doctors said there’s no need to worry about the past. However, Scharre pointed out that separating your alcohol use from stress and working on healthier coping strategies in the future can go a long way toward supporting your brain health in middle age and beyond.

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

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