Can You Drink Alcohol After Cancer? Finding Your Balance

Living with cancer often brings deep reflection on lifestyle choices - what’s important, what feels helpful, and what might need to change. In my cancer nutrition workshops, the topic of drinking alcohol after cancer usually comes up towards the end of the session. It’s often an unspoken question until someone bravely raises it, and then there's a collective sigh of relief follows as others are grateful that somebody has finally asked the question!

In this blog, I bring together the kinds of conversations that often happen in my cancer nutrition workshops and with one-to-one clients, where questions about alcohol after cancer often come up. I’ve drawn on those shared discussions and practical ideas to help you make choices that feel balanced and right for you.

Alcohol and Cancer: What We Know (and What We Don’t Yet Know)

The guidance on alcohol and cancer prevention is clear. The World Cancer Research Fund recommends limiting alcohol because it’s linked to seven types of cancer. For cancer prevention, their advice is simple - it’s best not to drink alcohol at all.

If you do choose to drink, the UK guidelines suggest no more than 14 units a week, spread across at least three days, for both men and women.

When it comes to alcohol after cancer, things are less clear. We simply don’t have all the answers yet. Researchers are still exploring important questions, such as whether alcohol’s impact on cancer risk might be greater earlier in life and less related to more recent consumption. They’re also looking at how alcohol interacts with other factors - for example, variations in hormone sensitivity, metabolism, and genetics - which may influence how it affects each person. Another area of ongoing research is whether alcohol plays a different role in cancer recurrence compared with its influence on first-time cancer risk.

In truth, we just don’t know for certain. What we do know is that the more alcohol we drink, the higher the overall risk, and that choosing not to drink, or to limit alcohol, can be a helpful part of supporting long-term health after cancer.

While research continues to evolve, it can help to take a pragmatic and balanced approach. The transition from treatment, or adjusting to life with cancer, takes time, both physically and emotionally. As you move forward and find your own rhythm, it can be helpful to think about the broader picture: supporting your heart health, keeping blood sugar steady, and reducing the risk of other health conditions such as type 2 diabetes. These same habits can also contribute to feeling stronger and more supported day to day.

Within that wider picture of caring for your health, cutting back on alcohol can be one simple, positive step.

But Isn’t Red Wine Good For You?

It’s a question that still comes up often, and it’s easy to see why. For years, headlines and health articles suggested that a small glass of red wine might be good for the heart.

However, more recent guidance has become much clearer. The British Heart Foundation now says that no level of regular alcohol intake improves health, and it’s not a good idea to drink wine for heart protection. The World Cancer Research Fund shares the same message, highlighting that any possible benefits once thought to exist are outweighed by the risks - particularly the increased risk of several types of cancer.

Red wine’s reputation largely comes from its antioxidants, especially a compound called resveratrol. It’s true that resveratrol has been studied for its potential health effects, but you’ll also find it naturally in foods such as grapes, blueberries, and strawberries - without the risks linked to alcohol.

If you enjoy a glass of red wine occasionally because you like the taste or the moment, that’s absolutely valid, and it’s completely your choice. But if it’s something you’ve been including for heart protection or general health, there’s now a consensus that wine isn’t part of the answer. Most of the benefits once linked to red wine are far better gained through a balanced diet, regular movement, good sleep, and other simple habits that genuinely support long-term wellbeing, without any of the risks.

Finding Your Balance with Alcohol After Cancer

Choosing whether to include alcohol in your life after cancer is a deeply personal decision. Some people prefer to avoid it altogether, while others choose to enjoy it occasionally. Alcohol often plays a part in social and cultural traditions, so it’s about finding what feels right for you.

On this path, you’re the CEO of you, the one who knows what feels right and what doesn’t. The choices are yours to make at your own pace and in your own way. It’s also okay if how you feel about alcohol shifts over time - many people find that it does.

Shared Wisdom: Tips from My Recent Cancer Nutrition Workshop

In my recent cancer nutrition workshop, we shared lots of valuable tips and experiences. It wasn’t just me - other professionals and those attending all contributed, creating a wonderful exchange of ideas. These shared moments aren’t an exhaustive list, but I’ve gathered a few highlights here in case they help you find your own balance with alcohol after cancer.

1. Figure Out Your Why: Consider why you reach for that glass of wine or beer. If it's to de-stress, unwind, or reward yourself for a tough day, there are more nourishing ways to relax. Try a walk in nature, a short online yoga session, or a creative hobby like painting. A long bath with your favourite bubble bath can also be a soothing way to switch off. Reserve alcohol for occasions when you genuinely enjoy the taste, are celebrating, or marking a special moment. Let it be about savouring the experience, not using it as a way to cope with stress.

2. Personal Discovery in Moderation: Many people shared a similar experience – as they reduced their alcohol intake, their desire for it naturally lessened. You might find that a smaller amount, such as half a glass of wine, feels satisfying. Sometimes, less really does become enough.

3. Nourishing Your Energy Levels: After completing cancer treatment, fatigue can linger for quite some time - often longer than people expect. Alcohol can make fatigue worse, partly because it disrupts sleep and can leave you dehydrated or low in energy the next day. Focusing on habits that truly support your recovery can make a difference: eating balanced meals, staying well hydrated, keeping up gentle movement, and giving your body enough rest. Choosing to drink less, or not at all, can give your body the space it needs to recover, and may also support better energy and resilience as you continue to heal.

4. Designate Alcohol-Free Days: Having a few alcohol-free days each week can be a simple way to create balance. It helps you stay mindful of how much you’re drinking, gives your body a break, and can make the occasions when you do choose to drink feel more intentional. It doesn’t have to follow a strict pattern - just finding a rhythm that feels right for you can make a difference. Some people like to plan alcohol-free stretches after busy social periods, while others choose regular days in the week to reset. However you do it, every small step towards drinking less counts.

5. Set Your Intentions: Before social occasions where alcohol might be involved, take a moment to think about what feels right for you. Having a clear intention, whether that’s choosing not to drink, or deciding you’ll enjoy one glass, can help you feel more relaxed and confident in your choices.

   If you’re planning not to drink, it can help to think ahead about what you’ll say if offered alcohol or what you’d like to have instead. A simple “No, thank you,” or holding an alcohol-free drink from the start often makes things easier.

   If you’re planning to drink, pouring your own glass and avoiding top-ups can help you stay aware of how much you’ve had. Some people find that enjoying one drink, then switching to a low or no-alcohol option, helps them feel part of the moment without overdoing it. By proactively setting your intentions, you create a small roadmap for yourself - one that makes it easier to stick to your decisions and feel comfortable in any setting.

6. Explore Low Alcohol and Alcohol-Free Options: The choice of alcohol-free drinks has improved so much in recent years, making it easier to enjoy something special without missing out. My usual treat would be a glass of rosé champagne, but a friend recently gifted me a bottle of Fortnum & Mason Rosé Sparkling Tea - and it was delicious. Over Christmas, my family loved REAL sparkling tea and L.A Brewery kombucha. When poured into a champagne flute or wine glass, these drinks look every bit as celebratory as their alcoholic counterparts. They taste lovely, feel indulgent, and there’s no next-day fog or hangover to deal with.

7. Savour Every Drop and Make Your Wine Last: If you do open a bottle, there’s no need to rush it. Taking your time to enjoy each glass can make the experience feel more special. A simple wine-saver vacuum stopper can help preserve the flavour for several days, so you can stretch one bottle over the week rather than finishing it in one sitting. Savouring what you drink - paying attention to the taste and the moment - can turn it into something to appreciate rather than a habit. It’s a small shift in perspective that helps you stay present and enjoy the occasion, whatever you choose to pour.

I hope some of these ideas feel helpful. They’re here to support you in making choices that feel right for you.

There’s no single right answer when it comes to alcohol after cancer - only what feels right for you. Whether that means choosing to drink less, switching to alcohol-free alternatives, or taking a break altogether, each small change can make a difference to how you feel. If you’d like to explore what balance could look like for you, personalised nutrition support can really help you find your next steps with confidence.

Email: info@thecancerdietitian.com

Telephone: 020 8064 2865

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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.