Written by Vera Coetsee, Health and Nutrition Coach
24 June 2024
This week is alcohol awareness week, which is an annual event that aims to educate and raise awareness about the risks and consequences associated with excessive alcohol consumption. At Restore our aim is to promote responsible drinking habits and to provide support for those who are looking to lead a healthier life.
Reducing alcohol intake can have significant benefits on one’s physical and mental health. Excessive alcohol consumption has been linked to a variety of health problems, including liver disease, heart disease, and mental health disorders. By cutting back on alcohol consumption, individuals can reduce their risk of developing these serious conditions and improve their overall well-being. Additionally, reducing alcohol intake can lead to better sleep, improved mood, and increased energy levels.
Tips to Reduce Alcohol Intake
- Have alcohol free days: Choose some days each week where you don’t drink alcohol. This will help you reduce your overall intake and give your body a break. Planning things in advance can help distract you when you’d normally drink. You might want to avoid places you usually drink for a while when you’re starting out.
- Set clear goals and limits for yourself: Before drinking, decide how many drinks you will have and stick to that limit.
- Find healthier alternatives: Choose non-alcoholic beverages such as water, soda, or mocktails when socialising or relaxing. There’s an increasing range of no alcohol products available at many retailers.
- Keep track of your intake: Monitor how much you are drinking to become more aware of your habits and make necessary adjustments.
- Avoid triggers: Identify situations or feelings that prompt you to drink and find alternative ways to cope with them. Avoid using alcohol to deal with stress, anxiety and poor sleep. Drinking alcohol to deal with these issues can make them worse.
- Alternate between alcohol and non-alcoholic drinks: Reach for water or a non-alcoholic alternative to quench thirst before your first drink. Then for every drink of alcohol, have one non-alcoholic drink. Pace yourself while drinking and take breaks between drinks to avoid excessive consumption.
- Engage in alternative activities: Find other hobbies or activities that you enjoy and can distract you from drinking.
- Keep less alcohol at home: Avoid stocking up on your next trip to the shops. Research shows that the more alcohol we buy, the more likely we are to drink it sooner than we intended.
Making the decision to cut back on alcohol can have a positive impact on one’s quality of life and long-term health. If you are struggling to reduce your alcohol consumption on your own, make an appointment at our clinic. We offer nutrition and mental health counselling to help you lead a healthier life.
Sources:
Hendriks HFJ. Alcohol and Human Health: What Is the Evidence? Annu Rev Food Sci Technol. 2020 Mar 25;11:1-21. doi: 10.1146/annurev-food-032519-051827. PMID: 32209032. https://pubmed.ncbi.nlm.nih.gov/32209032/