The Link Between Alcohol and Cancer Risk

For many adults, alcohol naturally weaves its way into celebrations, social gatherings, and even nightly routines. But growing scientific research shows that even light to moderate drinking can increase the risk of several types of cancer. 

One large cohort study of U.S. health professionals found that people with higher total alcohol intake (not just how often they drank) had a greater risk of colorectal cancer. Notably, this increased risk appeared even at light to moderate levels of consumption. The study also suggests that drinking habits today can influence cancer risk 8 to 12 years down the line, highlighting the long-term impact of everyday choices. 

Despite this evidence, awareness remains low. A 2019 American Institute for Cancer Research (AICR) study found that fewer than half of Americans recognize alcohol as a leading preventable cause of cancer. This gap in understanding makes it more important than ever to make informed decisions about alcohol to support long-term health. 

All that said, cutting out alcohol completely isn’t realistic for everyone, and that’s perfectly okay. Consuming less for better overall health in alignment with the 2025-2030 Dietary Guidelines for Americans, and practicing the following healthy habits, is still a step in the right direction:

• Set clear boundaries & practice saying ‘no’: Your boundaries are personal to you. However, one example could be setting a drink limit in advance and sticking to it, practicing saying ‘no’ if needed. Pay close attention if you find it difficult to stick to your boundaries. 

• Plan alcohol‑free outings with friends: Exploring local cafés, bookshops, or outdoor spaces can help you stay social while choosing activities that don’t center on drinking. 

• Slow it down: Sip slowly, alternate with water, and avoid asking for refills purely out of habit. 

• Rethink routines: If alcohol intake feels automatic (like a nightly glass of wine), experiment with non-alcoholic alternatives. 

• Focus on the ‘why’: Ask yourself whether you’re drinking for enjoyment, stress relief, or simply routine, and choose accordingly. 

• Check in with yourself the next day: Notice sleep quality, energy, mood, and overall mental health. Connecting cause and effect can be a powerful motivator for behavior change. 

 
Being mindful of behavior patterns can help you feel more in control and create a healthier future with lower cancer risk. So, take changes one step at a time to build sustainable habits gradually, without the burnout!