The Real Truth About Alcohol, Stress, and Cancer: Insights from Dr. Susan Landers

Alcohol is often a staple in our social lives, a go-to stress reliever, and even considered a health booster in moderation. But how much do we really understand about its effects on our bodies and minds? In this eye-opening interview, Dr. Susan Landers, a retired neonatologist and maternal health advocate, shares her expert insights into the risks associated with alcohol consumption, including its link to cancer, its impact on brain health, and its disruption of sleep quality. Drawing from both her medical expertise and personal experiences, Dr. Landers sheds light on why movements like Dry January are so important and how small changes can make a big difference in our relationship with alcohol.

Through her candid reflections and practical advice, Dr. Landers encourages readers to rethink their habits and embrace healthier ways to manage stress. Whether you’re curious about the science behind alcohol’s effects, seeking guidance on moderation, or looking for alternative stress-relief strategies, this conversation offers valuable tools to help you make informed choices. Join us as Dr. Landers explores the balance between the benefits and risks of alcohol and empowers us to prioritize long-term health and well-being.

Thank you so much for joining us, Dr. Susan! Our readers would love to get to know you a bit better. Can you tell us a bit about your backstory?

Thank you! I’ve had a long and fulfilling career as a neonatologist, working with premature and critically ill babies and supporting their families. Over the years, I became deeply passionate about maternal and child health. After retiring, I felt compelled to share my experiences and insights through writing. Now, I run a blog and a newsletter called Moms Matter on Substack, where I address topics like stress management, healthy living, and work-life balance for mothers. These are issues I’ve personally faced, having raised three kids while pursuing a demanding medical career.

Dry January has been gaining a lot of attention recently. What is it, and why do you think it’s so important?

Dry January began in the UK as a public health campaign encouraging people to abstain from alcohol for the month of January, particularly after the holiday season, which often involves heavy drinking. It’s become a global movement because it offers a structured opportunity to reassess one’s relationship with alcohol. Research shows that people who participate often reduce their alcohol consumption in the months that follow, drink less frequently, and feel healthier overall. It’s a great way for individuals to reflect on why they drink and whether it’s helping or harming their well-being.

How has Dry January personally impacted you?

I’ve done Dry January a few times, and it’s always been an enlightening experience. It helped me recognize my personal triggers for drinking. For instance, I realized that I tended to reach for a glass of wine after a stressful day at work or during chaotic family weekends. Identifying these triggers allowed me to explore healthier coping mechanisms. One effective strategy I adopted was not keeping alcohol at home, which made it easier to break the habit. Over time, mindful drinking helped me gain better control over my consumption and reduced my reliance on alcohol as a stress-reliever.

What strategies would you recommend for someone trying to reduce their alcohol consumption?

Self-awareness is key. Start by observing your drinking patterns—when and why you drink. Once you’ve identified your triggers, set realistic goals. These goals don’t have to be drastic; they can be small, manageable steps like limiting alcohol to weekends or special occasions. Creating an environment that supports your goals is also crucial. For example, not keeping alcohol at home can help reduce temptation. Finally, celebrate your successes. Even small victories, like going a week without drinking, are worth acknowledging. This positive reinforcement can keep you motivated on your journey.

Can you elaborate on how alcohol affects the brain and body?

Absolutely. Alcohol begins affecting the brain within minutes of consumption. Initially, it increases the levels of GABA, a neurotransmitter that helps us feel relaxed. That’s why people often feel calmer after one drink. However, with continued consumption, alcohol releases dopamine, stimulating the brain’s reward center and creating feelings of pleasure or euphoria. This can lead to habitual drinking, as people seek that pleasurable feeling again and again.
Long-term, alcohol takes a toll on various organs. The liver, which detoxifies alcohol, can become damaged, leading to fatty liver disease or even cirrhosis. Alcohol also disrupts the gut microbiome, and since the gut and brain are closely connected, this can impact mental health. Overall, alcohol affects not only the brain but also vital organs like the liver, kidneys, and digestive system.

There’s been a lot of discussion around alcohol and cancer. What is the connection?

Studies have shown a clear link between alcohol consumption and several types of cancer, including oral, throat, esophageal, and breast cancer. The issue lies in how alcohol is metabolized in the body. When alcohol breaks down, it produces acetaldehyde, a toxic compound that can damage DNA and hinder cell repair. This increases the risk of cancer development.
What’s particularly alarming is the association between alcohol and breast cancer in women. Even moderate drinking has been linked to a higher risk. Earlier, there were claims that moderate alcohol consumption could benefit cardiovascular health, but newer research indicates that the increased cancer risk may outweigh those benefits. This highlights the importance of moderation and informed decision-making when it comes to alcohol use.

How does alcohol affect sleep quality?

While alcohol might help you fall asleep initially, it disrupts sleep quality, particularly REM sleep. REM sleep is essential for memory consolidation and emotional well-being. When alcohol interrupts this stage, people often wake up feeling groggy and unrested. Over time, poor sleep caused by regular alcohol use can lead to chronic fatigue and diminished mental health. It’s a vicious cycle because poor sleep can increase stress, and people may turn to alcohol again to unwind, perpetuating the problem.

Many people turn to alcohol to manage stress. Are there healthier alternatives for stress relief?

Yes, there are plenty of healthier ways to manage stress. Mindfulness practices like meditation and deep breathing exercises can help calm the mind. Journaling is another effective tool—it allows you to process emotions in a constructive way. Physical exercise, whether it’s a simple walk or a workout, releases endorphins that naturally boost mood. Also, connecting with a supportive person, whether it’s a friend or a therapist, can provide emotional relief. The key is to find what works for you and to make it a regular part of your routine.

How do societal norms influence alcohol consumption?

Societal norms play a significant role. In many cultures, alcohol is seen as a central part of social events, from weddings to casual gatherings. It’s even acceptable at somber occasions like funerals. This normalization can make it difficult for people to recognize when they have an unhealthy relationship with alcohol. For mothers especially, there’s a growing trend that promotes alcohol as a way to cope with the stresses of parenting—things like “mommy wine culture.” While it may seem harmless, it can perpetuate dependency. That’s why movements like Dry January are valuable—they encourage people to step back, evaluate their habits, and resist societal pressures.

What is the one, two, three rule, and how can it help with moderation?

The one, two, three rule is a simple guideline: one drink per hour, no more than two drinks per event, and no more than three drinks in a day. It helps people pace themselves and avoid overconsumption. If you’re at a party, having one or two drinks over several hours is reasonable, and sticking to these limits reduces the risk of becoming intoxicated. This rule promotes moderation while still allowing for social enjoyment.

What resources do you offer for mothers who are struggling with stress and burnout?

I’ve developed several resources aimed at helping mothers manage stress and avoid burnout. One of the most popular is my downloadable guide, 11 Solutions for Treating Burnout in Working Mothers. It offers practical tips, including time management strategies, self-care routines, and ways to seek support.
Additionally, my blog covers topics like work-life balance, emotional well-being, and healthy living. My weekly newsletter on Substack, Moms Matter, provides deeper insights into these issues. My goal is to offer actionable advice that empowers moms to feel more in control of their lives without resorting to unhealthy coping mechanisms like excessive drinking.

How can someone who loves a problem drinker offer support?

Loving someone with a drinking problem can be incredibly challenging. It’s painful to watch a loved one struggle with alcohol dependency, especially when it starts affecting their health and relationships. One thing to understand is that problem drinkers often develop a tolerance and dependency, meaning they need more alcohol to feel the same effects, and over time, they may lose control over their drinking.
If you’re in this situation, I recommend educating yourself about alcohol use disorder and seeking support. Therapy, Al-Anon meetings, or simply talking to a trusted friend can help. It’s also important to establish healthy boundaries and prioritize your own well-being. I recently wrote a detailed article on this topic in my Moms Matter newsletter, which provides further guidance.

What key message do you want readers to take away from this discussion?

The most important message is that alcohol use carries real risks, especially when it comes to cancer and brain health. While occasional, moderate drinking is fine for most people, regular use can lead to significant health issues. I encourage everyone to reflect on their alcohol habits and consider whether they’re drinking for the right reasons. If you find yourself using alcohol to manage stress frequently, it might be time to explore healthier alternatives.
Ultimately, it’s about being mindful of how alcohol affects your body and making informed choices. Think about whether the short-term benefits are worth the long-term risks.

How can our readers further follow your work online?

I’d love to connect with your readers! They can visit my website at SusanLandersMD.com, where I regularly post blogs and offer free downloadable resources. I also write a weekly newsletter on Substack called Moms Matter, where I delve deeper into issues affecting mothers and families. Readers can subscribe for free or choose a paid subscription for exclusive content. Additionally, there’s a contact form on my website where people can reach out to me directly. I’m always happy to engage and offer support.

Thank you so much. This has been an enlightening conversation.

Thank you! It’s been a pleasure, and I appreciate the opportunity to share these important messages.