Let’s talk about the elephant in the room: alcohol and cancer risk.
Most people know that smoking is a major risk factor for cancer — it’s linked to at least 20 types of cancer. But what many people, especially those in the cancer community, often don’t realize is that alcohol is also a group 1 carcinogen. That means it’s in the same category as tobacco and asbestos. And the more you drink, the higher your risk is for developing seven types of cancer, including breast cancer, as well as over 200 diseases. Now that is an eye-opening fact!
After finding out about my BRCA1 mutation 10 years ago, I made a conscious effort to do everything in my control to reduce my risk of cancer. One of the biggest, most science-backed lifestyle shifts I made is intentionally not drinking alcohol.
— Simran Malhotra, MD
This wasn’t an easy journey. Alcohol is so engrained in our social lives, and saying no to that glass of wine can make you feel disconnected from the people you are spending time with.
But that’s where cultivating an identity around “I don’t need to drink alcohol to have fun or connect with people” is super important. It won’t happen overnight, but you will eventually get there. And along the way, you will inspire others to join you on this sober-curious journey. It has been one of the more motivating parts of knowing I am not just reducing my own risk of cancer but also taking my friends and family with me.
The Evidence Linking Alcohol Consumption to Cancer
A large population-based study estimated that over 740,000 new cancer cases worldwide, including breast, liver, colorectal and esophageal cancers, were directly linked to alcohol consumption in 2020. That is 1 in every 25 cancer diagnoses. Once I read the research, it was very hard to unsee, especially when it comes to breast cancer risk. A meta-analysis published in 2024 found that even less than one drink per day increases breast cancer risk in pre- and postmenopausal women, suggesting that there really is no safe number of drinks.
So I made a choice to follow tips from the American Institute for Cancer Research and cultivate a sober-curious lifestyle over the past several years. I learned that I have way more fun without alcohol, I wake up energized instead of hungover, and I’m showing up as the kind of role model I want my kids to look up to.
Along the way, I’ve discovered something unexpected: delicious, enjoyable alcohol-free drinks that everyone wants to enjoy with me!
My Favorite Alcohol-Free Drinks
There are so many healthy alcohol-free alternatives to choose from. Fruit-infused mocktails, kombucha, alcohol-free beers, and sparkling teas are some of my favorites for everything from brunch to dinner parties to poolside days with friends. The best part is that these alternatives are hydrating, are rich in antioxidants, and have good-for-you compounds that help your gut, mental health, and metabolic health.
Here are some of my favorites:
- Spindrift Half and Half This refreshing blend combines real brewed tea with lemon and bubbly without the added sugars.
- Nixie Sparkling Water This is my latest obsession! The lime-ginger flavor feels like a party in your mouth.
- Athletic Brewing This local company makes alcohol-free beers that taste like craft beer. I always have some in my fridge for hot summer days if my husband and I feel like having a cold beer.
- Rise Kombucha Kombucha is a great gut-loving fun drink. Be sure to read the ingredients label as some of them can be packed with added sugars.
If you’d rather try something homemade, here is my simple framework for making a delicious and refreshing mocktail:
- Choose a fruit (strawberries, raspberries, lime, orange).
- Choose an herb (basil, mint).
- Choose still or sparkling water (plain or flavored).
- Get some ice.
- Add maple syrup or honey if you want to add some sweetness (optional).
- Muddle the fruit and herbs in a glass to bring out the juiciness and flavor. Add the water, sweetener (if using), and ice. Garnish with fresh herbs.
Living a lifestyle without drinking alcohol isn’t about restriction; it’s about intention. And cutting back on alcohol doesn’t mean you are missing out or being left out. If you truly do feel left out, it might be time to ask whether you are surrounding yourself with the right people.
I know that each time I choose an alcohol-free drink, I am choosing energy, mental clarity, quality sleep, lower inflammation, and vitality, and to show up fully as myself for the people I love.
So if you are on the same path as me, remember this: It’s not about what is in your glass that matters. It’s about showing up as the best version of you. And trust me, your future self will thank you for it.
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