How much alcohol can shorten your life? Scientists reveal alarming numbers

New research is redefining what we thought we knew about alcohol and health. Far from being harmless in moderation, drinking—whether casually or regularly—has been shown to significantly shorten life expectancy and increase cancer risk. In a study published in the Journal of Studies on Alcohol and Drugs, lead researcher Dr. Tim Stockwell and his colleagues concluded that even small amounts of alcohol can be harmful. Dr. Stockwell later told the Daily Mail that as little as two drinks per week may shave off several days from your life, while regular drinking could cost you years. This shift in understanding is not only scientific but cultural, challenging decades of messaging that moderate drinking, particularly wine, might be good for your heart or longevity.

New research quantifies how alcohol consumption shortens your lifespan
Dr. Tim Stockwell, a leading researcher in alcohol studies, has drawn attention to just how sharply alcohol impacts longevity. In media interviews following the study, he provided estimates that frame alcohol's toll in tangible terms:

• Just 2 drinks per week might cut life expectancy by 3 to 6 days.
• Consuming 7 drinks a week essentially one per day could cost you 2.5 months of life.
• At 35 drinks per week, the average individual could lose up to 2 years from their lifespan.

These numbers are based on population averages, meaning the actual impact on an individual can vary depending on genetics, health and other habits. Still, the risk is clear. The new findings undermine earlier beliefs that a little alcohol may be protective, particularly for heart health. Instead, they highlight a consistent dose-response relationship. The more you drink, the higher your risk of early death.

Understanding alcohol’s link to cancer
Alcohol’s role in causing cancer is now well-established in scientific literature. Dr. Helen Croker, Assistant Director of Research and Policy at the WCRF, explains that alcohol is metabolised into acetaldehyde, a toxic compound that directly damages DNA. This leads to mutations and increases the risk of developing several types of cancer.
Particularly vulnerable organs and tissues include:

• Mouth and throat due to direct exposure
• Liver the main organ for detoxifying alcohol
• Colon and rectum especially at higher intake levels

According to Dr. Harriet Rumgay from the WHO, men who drink two pints per day face:

• A 38% greater risk of colorectal cancer.
• A 94% increase in the risk of mouth or throat cancer.
• An 84% higher risk of liver cancer.

Even drinking at the so-called “moderate” level of one drink per day has been associated with a 17% increased risk of bowel cancer.

How much is too much? A visual breakdown


This table highlights how quickly health risks rise as alcohol consumption increases, even within quantities considered socially normal. Men who believe they are safe because they only drink on weekends are often still over the risk thresholds, especially when binge-drinking.

Debunking the red wine health myth
For years, red wine has enjoyed a reputation as the “healthy alcohol” thanks to its polyphenol content, particularly resveratrol, thought to support cardiovascular health. However, researchers like Dr. Croker clarify that these benefits do not outweigh the harms of alcohol itself.
Many of the same polyphenols in red wine are found in:
Grapes
Berries
Green tea
Coffee

So while the plant compounds are beneficial, consuming them through alcoholic drinks defeats the purpose. The WCRF now recommends avoiding alcohol altogether, including red wine, for those concerned about cancer or long-term health.

“The negative impact of alcohol far outweighs any perceived cardiovascular benefits,” says Dr. Croker.


Why men struggle more with cutting down
Social norms and peer pressure play a significant role in male drinking habits. According to research by Professor Richard Cooke from Staffordshire University, men are less likely to think about their health and often feel pressured to match their friends’ drinking habits.

A 2025 WCRF survey found:

• 25% of men feel judged or “boring” when they refuse drinks
• 1 in 5 men has called in sick after weekday drinking (vs. 1 in 10 women)
• 50% of men use excuses not to drink rather than openly declining

Cooke’s advice includes setting personal motivations for cutting back, such as wanting to feel mentally sharper, avoiding hangovers or being a better role model.

Smarter strategies for moderation
Instead of quitting entirely, many men may benefit from mindful drinking. Here are Cooke’s and WCRF’s top strategies:

• Low or no-alcohol alternatives allow you to stay social without increasing cancer risk.
• “Bookending” start and end your night with non-alcoholic drinks.
• Spacing out drinking days your weekly total matters more than just weekend binges.
• Track your units many underestimate their intake; apps and calculators can help.

The final word: it all adds up
Alcohol’s health effects are cumulative, meaning even low-level, long-term drinking increases your lifetime risk of disease and death. Experts now urge rethinking drinking norms, especially for men over 40, where health risks compound with age and weight.

While a celebratory pint here and there is unlikely to do major harm, the science is clear. Less is better, and none is best.