Data from the National Well-being Index (NWI) initiated by “Eurovaistinės” shows that more than 60% of Lithuanian residents consume alcohol moderately or only on occasions, according to the pharmacy’s press release. Usually, many expect that a glass or two certainly does no harm. But is that really true? And is it possible to repair the damage done?
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Alcohol “turns the clock” forward
With a glass in hand, it can sometimes seem that time passes faster. Alcohol speeds up the “clock” also in terms of biological aging. According to Dr. V. Dirsė, this happens in several directions simultaneously.
“First of all – DNA can be damaged and its repair mechanisms disrupted. The most accurate biological age measure available today – the epigenetic clock – shows that people who regularly consume alcohol are biologically older than their chronological age,” he says.
Secondly – alcohol shortens telomeres, i.e., the “protective caps” of chromosomes. The shorter they are, the older and weaker the cells, which can affect healthy lifespan.
“Third, alcohol promotes slow, chronic inflammation,” warns the pioneer of longevity practices in Lithuania. “This is a silent but constant process that gradually weakens tissues and organs. Oxidative stress, weakened cellular energy production, and aging of the immune system also contribute to this. All these processes mean that alcohol is not ‘neutral’ – it actively ages the body.”
Is there a “safe” amount of alcohol?
Many have heard that a glass of red wine a day is even beneficial. This idea was long popular in scientific literature: the so-called “J-curve” hypothesis suggested that small amounts of alcohol could protect the heart. Dr. V. Dirsė says that recent studies debunk this myth.
“When we separate the effect of alcohol from the associated lifestyle – light drinkers often have other health-supporting habits – the protective effect disappears,” he explains. A large-scale study published in the prestigious medical journal “Lancet” in 2018 made an unequivocal conclusion: “the safest dose of alcohol is zero.”
“From a longevity perspective, this means that every additional glass is a compromise, not a benefit. This does not mean that a glass raised only on occasion tragically shortens life. But illusions about benefits need to be abandoned,” emphasizes the medical doctor.
It’s never too late to quit – the body starts to change soon
Dr. V. Dirsė also has an inspiring fact for those considering changing habits: the body has an impressive ability to recover – and this happens faster than many would expect. “This is one of the most motivating pieces of information I can share,” he says.
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Changes begin within the first weeks – blood pressure and heart rate variability improve, which is an important indicator of autonomic nervous system health. Within 2–4 weeks, a person usually first notices better sleep quality – which alcohol strongly disrupts by suppressing the REM phase (rapid eye movement – the sleep stage during which the brain rests and renews).
“The liver is an organ with a rare ability to regenerate. In early fibrosis and with alcohol cessation, it can significantly recover within 4–8 weeks. Immune function and skin condition improve within three months. Oncological risk markers decrease within 6–12 months. The brain renews the slowest, but changes also occur there – especially in areas responsible for decision-making,” explains the medical doctor.
Perhaps the most important message, according to Dr. V. Dirsė: quitting alcohol slows the biological aging clock. “This is not a metaphor – it is a measurable biological process. It is never too late to start,” he says.
A pill does not repair damage – what is truly recommended
Pharmacist Ignas Popa notes that many may promise to change habits the day after a party, but usually first reach for aspirin.
“However, it is often forgotten that this is a double-edged sword. Aspirin can indeed help manage headaches. But at the same time, it can worsen another common hangover symptom – digestive tract discomfort. Instead of relief, a person may feel even greater nausea, irritability, or a burning sensation,” warns the specialist.
For those who decide not just to alleviate symptoms but to fundamentally change habits, I. Popa has important advice. According to him, when deciding to significantly reduce alcohol consumption after long-term and consistent use, it is very important to properly manage this complex and difficult process.
“Depending on the severity of the situation, stopping consumption may cause anxiety, sleep disturbances, increased heart rate – and in more severe cases, more serious symptoms. Each situation is individual, so this process requires not only willpower and psychological effort but also specific recommendations – from a family doctor or specialists at the Republican Center for Addiction Diseases. It is important to have a reliable specialist nearby who can monitor the body’s reactions and help avoid possible complications,” recommends the pharmacist.
