5 easy ways to curb drinking alcohol

Drinking less alcohol can have both mental and physical health benefits, and there are numerous reasons why someone might want to limit or avoid alcohol entirely.

Drinking, according to the CDC, is associated with both short-term and long-term health risks, ranging from car accidents to high blood pressure to cancer. Reducing alcohol consumption lowers these risks.

Here are five simple ways to cut back on drinking.

1. Keep alcoholic beverages out of your home.

One of the most effective ways to prevent yourself from pouring a drink is to keep alcohol out of your home.

"The goal is to make alcohol as 'difficult to obtain' as possible. You create barriers to drinking by creating a series of steps — get your keys, get your wallet, drive to the store "says David Fiellin, MD, a Yale Medicine addiction medicine expert.

2. Establish a limit on the number of drinks you can consume.

Setting a limit on the number of drinks you can have each day can help you control your drinking. You can even designate a few days a week as alcohol-free. You should create your own schedule based on your consumption habits and objectives.

Drinking in moderation is defined by the CDC as two drinks per day for men and one drink per day for women. However, many people drink more than this. Binge drinking is defined as four or more drinks in two hours for women and five or more drinks in two hours for men. In 2019, approximately 25.8 percent of people aged 18 and up binge drank, and 14.5 million adults have an alcohol use disorder.

According to Fiellin, a 12-ounce bottle of beer, a 5-ounce glass of wine, and a 1.5-ounce shot of distilled spirits all contain the same amount of alcohol. When consuming alcohol, be mindful of these guidelines because larger mugs of beer, heavy pours of wine, and mixed drinks may contain more than one drink.

"If you have trouble setting or sticking to your limits, it can indicate a loss of control over your drinking and a reason to seek help," Fiellin says.

3. Consume while drinking

Eating while drinking can be beneficial for a number of reasons. For starters, it may reduce the rate at which you consume alcohol. Second, if you are full from eating, you may be less likely to drink more.

Furthermore, eating while drinking can alter the way your body processes alcohol.

"Alcohol absorption is slowed by food, which reduces the rate at which alcohol enters the bloodstream. This can reduce the reinforcing effect of alcohol slightly "Fiellin explains. This means that it will reduce the stimulation and intoxication that people experience when they consume alcohol.

4. Keep a record of your drinking habits in a journal.

Keeping a journal of your drinking habits, according to Fiellin, can help to reinforce how you stick to your limits. You can keep track of the limits you set for yourself on a daily or weekly basis, as well as the number of drinks you actually consume.

You can also write down how you felt before the drinks, as well as where you were when you drank, to see if there is a pattern. This can help you understand why you're drinking so much and determine if you're drinking as a result of a specific trigger. For example, you may notice that you always drink when you're sad to try to numb the pain, or that you always drink when you're with certain friends. 

5. Substitute a healthier habit for drinking

There are many healthy habits you can substitute for drinking, whether it's drinking a healthier option, such as sparkling water, or doing something completely different.

"If we do something – anything – while we're thinking about that first drink, we shift our focus to something hopefully healthier," Fiellin says.

He suggests other activities, such as:

• Having a conversation with a friend or family member. Spending time with a loved one can help you experience joy without the use of alcohol.

• Preparing food. This will occupy your mind, time, and hands, as well as provide a sense of accomplishment once completed.

• Working out. If you drink to feel good, you can replace it with exercise to release natural feel-good hormones such as endorphins.

• Reading is a skill that can be learned. This may divert your attention away from the reason you wanted a drink in the first place.

• Begin a new hobby. Find another activity that feels more rewarding than drinking alcohol. Maybe it's learning to play the guitar or starting a craft project. "By developing new habits, we avoid the daily rituals that perpetuate daily repetitive alcohol use," Fiellin explains.

Following these five suggestions may assist you in reducing your drinking. If you're still having trouble cutting back after following these tips, especially if you're having trouble sticking to the drink limits you set for yourself, consult your doctor for assistance.

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