Fitness icon and actor Milind Soman recently took to Instagram to share a moment from his ‘favourite bar’– a monkey bar–reflecting on his changing relationship with alcohol. “People often ask me if I drink, the answer is very rarely,” he wrote.
“I used to drink a lot till my late 20s, almost every day, and it was a lot of fun 😜 but if you really want the best out of life, then choosing good habits is an ongoing and lifelong effort!!! #keepmoving”
His message resonated with many who are re-evaluating their lifestyle habits as they grow older—and science supports his philosophy.
Why cutting down on alcohol matters
According to Dr Rakesh Gupta, Senior Consultant in Internal Medicine at Indraprastha Apollo Hospitals, “It’s never too late to reduce your alcohol intake. Even if someone has had a history of heavy drinking in their 20s, the body can still heal in many ways once alcohol consumption is significantly reduced or stopped.”
Here’s what happens when you cut down, Dr Gupta explained.
Liver Health: Your liver is one of the most affected organs when it comes to alcohol. While early-stage damage like fatty liver can be reversed, Dr Gupta warns that more advanced conditions like cirrhosis may be irreversible.
“But even then, stopping alcohol can slow further damage,” he adds.
Reduced Cancer Risk: Alcohol has been linked to cancers of the liver, breast, colon, and more. Reducing intake dramatically lowers this risk. “It’s one of the lesser-known but major benefits,” says Dr Gupta.
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Heart Health: Moderate-to-heavy drinking can raise blood pressure and increase the risk of heart disease. Cutting back leads to improved cardiovascular function and a reduced risk of stroke.
Brain Boost: “Many people don’t realise how much alcohol affects the brain. Reducing intake can lead to better memory, improved focus, and a more stable mood,” Dr Gupta notes.
Better Weight Management: Alcohol adds empty calories to your diet. Reducing or eliminating it can support weight loss and improve metabolic health.
Even if someone has had a history of heavy drinking in their 20s, the body can still heal in many ways once alcohol consumption is significantly reduced or stopped. (File Photo)
So how much should you cut back?
Dr Gupta said not everyone needs to go completely teetotal to feel the benefits, but moderation is key.
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Abstinence may be best if you’ve had serious health issues related to alcohol.
Moderation means up to one drink a day for women and two for men, as per WHO guidelines.
Gradual reduction works best for heavy drinkers, as sudden withdrawal can cause symptoms that require medical supervision.
Who should reconsider their drinking habits?
Dr Gupta lists several groups who would especially benefit from cutting down or quitting alcohol:
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- Anyone with a history of heavy drinking
- People with liver issues or diagnosed with cirrhosis
- Those with a family history of alcohol-related illnesses
- Women who are pregnant or breastfeeding
As Milind Soman shows us, making healthier choices doesn’t mean giving up fun—it just means living smarter and longer. His journey reminds us that we can reinvent our habits and still enjoy life to the fullest.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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