How to drink less

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If it seems to you that you know when to stop, this is most likely not the case.

Well, really, what's wrong with a glass or something else, something not very strong, when you - a responsible father or a caring mother - come home from work after a difficult day and need to relax in the company of children? Or, for example, you are a student who just passed the hardest session - isn't that a reason to celebrate your success with friends? And then there are big holidays - New Year and anniversaries. And how not to remember a Saturday or Sunday dinner flavored with a bottle of delicious wine?

The reasons for drinking can be very different. The nuance is that the health risks in this case often significantly outweigh the benefits that you expect to receive from alcohol.

Why you should drink less

"A little red wine is even good for your health," many believe. And, in general, it is quite fair. Some alcoholic beverages in moderate doses do have a positive effect on the body: for example, they reduce the risk. Is wine healthy? heart attack or developing type 2 diabetes. But this medal also has a downside.

Even in small doses, alcohol can cause sleep disturbances, impairment of thinking abilities, and weight gain. And the fact that there are products and medicines Alcohol: Balancing Risks and Benefits, combining alcohol with which is completely life-threatening, was not said unless the lazy one.

Studies show that one glass of wine a day slightly increases the likelihood of a drink a day tied to a higher breast cancer risk of developing breast cancer in women. The more you drink, the higher the risks.

According to the National Institute for the Study of Alcohol Dependence and Alcoholism (USA), people who abuse alcohol (for men, this is defined as drinking more than 4 glasses per day or more than 14 per week, and for women - more than 3 glasses per day or more than 7 per week) are at increased risk of injury, childbearing with congenital diseases, and health problems, including liver and heart disease, depression, stroke, and several types of cancer.

In addition, alcohol abuse can exacerbate the effects of existing disruptions in the body, such as diabetes and hypertension. What are the risks? …

John Mariani Head of Addiction Research and Treatment Service at Columbia University.

Even in cases where the level of alcohol consumption does not reach what we call alcoholism, such drinks increase health risks.

How to tell if you are drinking too much

Do not rack your brains over the question: "Am I not an alcoholic?" Moreover, according to experts - the same professor Mariani - "alcoholic" is a very streamlined term. It is much more important to soberly (in every sense) assess how alcohol affects your life.

The following situations may indicate that you are crossing the line:

1. After drinking, you often forget where you parked your car.
2. You behave inappropriately at parties.
3. When you wake up in the morning, do not always remember where you were the day before.

Other borderline behaviors include sending unwanted text messages while drinking alcohol, having intimate relationships with people you wouldn't even look at sober, and drunk driving.

However, even if you have not caught yourself in any of the above situations, this does not mean that alcohol does not harm your life. Unhealthy consequences are not necessarily any illness or bad behavior. This includes the lack of good things, which are replaced by alcoholic relaxation. For example, you might well be able to deal with stress in the gym or on a walk, rather than opening a bottle. Celebrating a successful session is bowling, not glass in hand.

How to say goodbye to addiction? For some, post-visit test results or alcohol-related unhealthy weight gain are a good motivation. But whatever your personal motivation, there are affordable and effective ways to drink less. Let's talk about them.

How to drink less: a guide to action

1. Write down what and how much you drink

Such a diary can be a powerful tool in realizing the fact that the border is close.

Ginger Hultin Dietitian, spokesman for the American Academy of Nutrition and Dietetics.

Many of my clients are absolutely sincere in saying, "I don't drink that much!" But then, when they track the actual amount consumed in MyFitnessPal or other similar mobile apps, they realize that they are drinking much more than they imagined.

The need to record the Drinking tracker cards for each glass helps to drink less. “Diary really changes behavior. Chances are good that you will drink three glasses instead of five if you know that you will need to record the amount you drink,”says Mariani.

2. Set limits

Reduce the amount of alcohol you drink gradually. For example, where you (as the diary shows) previously drank three glasses, limit yourself to two. And be sure to focus on how reducing the amount you drink affects your health. Perhaps you sleep better or eat less junk food - note this for yourself.

3. Arrange alcohol-free days

Decide that, let's say, drinking is taboo on Mondays and Fridays. And naturally, try to comply with the restriction. This will help you prove to yourself: "I can!"

4. Don't keep alcohol at home

“Out of sight - out of mind” - the old adage is extremely relevant in this case. If for some reason you have to keep alcoholic beverages at home, try to store them in hard-to-reach places. For example, on shelves under the ceiling, which is not so easy to get to.

5. Look for an alternative to alcoholic drinks at parties

We often drink only because everyone around us is drinking. This happens at parties in honor of a holiday. A glass in hand is just a way not to seem like a black sheep. Okay, okay, but if that's the case, try filling the glass with a non-alcoholic cocktail, or even just water and lime or some other "side dish" that will give it a more festive flavor.

Ginger Hultin Dietitian, spokesman for the American Academy of Nutrition and Dietetics.

This will help you hide the fact that you drink less than others in the event that social pressure is on you.

6. Have a snack

Eating before or after drinking will help you feel fuller and slow down the absorption of alcohol into your bloodstream, which may lead you to skip another drink.

7. Avoid temptations

If you know when you are most attracted to a drink or a glass, try to schedule some enjoyable activity during this time: go to the movies, go for a walk, take a bath, or attend an event where alcohol is not the main attraction. In general, make a plan that will help prevent a return to old alcoholic behavior patterns.

When you may need additional help

If the tips listed above have failed to achieve lasting results, contact a behavioral therapist with experience with substance abuse.

John Mariani Head of Addiction Research and Treatment Service at Columbia University.

As a rule, alcohol dependence develops over a decade, or even more. Therefore, it is important to recognize the stereotypes you are used to acting on and try to create a new relationship with alcohol.

At the same time, correcting behavior can take a lot of time and effort.

Medicines that will help to destroy the well-established ligament "drank - prettier" are also a good option. But it is necessary to select them only together with a doctor. First of all, because the effect of such drugs is very individual, and what worked for one person may turn out to be completely useless in the case of another.

And finally, one last important recommendation: surround yourself with family and friends who will support you on the path to getting rid of alcohol addiction. It is very important that during the breakdowns a loved one is close by who will say: "It's okay, you can still handle it, I believe in you!"

“Changing sustainable behaviors takes time. But getting involved in the process of change is already good,”insists Mariani.