While discussions on the risks of excessive drinking often seem to target individuals with alcohol use disorder, commonly known as alcoholism, Dr. John F. Kelly, a professor of psychiatry specializing in addiction medicine at Harvard Medical School, points out that even those who don't meet the formal criteria for this disorder can face detrimental effects from alcohol consumption. With emerging research highlighting the potential harms of alcohol, many are now considering the advantages of reducing their alcohol intake.
Impact of Alcohol on Health
The effects of alcohol on your body are contingent upon your consumption levels. Consuming more than the recommended moderate amounts—defined as one drink per day for women and two for men—can escalate your risk of developing:
Dr. Kelly notes that even those who don't drink daily are at risk of serious accidents when intoxicated, such as falls or driving under the influence.
Furthermore, recent studies suggest that minimal alcohol intake may also pose health risks.
Benefits of Reducing Alcohol Intake
For those not ready to quit alcohol completely, reducing consumption can decrease the likelihood of the aforementioned health risks. For instance, a report from the American Association for Cancer Research indicates that reducing or eliminating alcohol is associated with reduced cancer risks.
You might also experience immediate benefits such as improved sleep, enhanced memory, and a sharper mental state. Additionally, with fewer calories consumed, weight loss may also be a possibility.
Ready to Reduce Your Alcohol Intake? Start Here
Here are five strategies to help you begin reducing your alcohol consumption.
Maintain a Drinking Journal
Documenting your alcohol intake can assist in identifying patterns and setting goals for reduction. Writing down your reasons for cutting back, such as "I want to sleep better," "I want to feel more alert," or "I value better heart health," can strengthen your commitment to your plan.
Experiment with Alcohol-Free Days or a Month of Sobriety
Taking a break from alcohol can be an effective starting point, allowing your body and mind to reset. Consider abstaining for a day or two each week, or try a week or month of no drinking to assess how you feel without alcohol. Participating in Sober October could be an alternative to Dry January.
Sip Mindfully and Pair with Meals
Take your time with each drink, alternating with non-alcoholic beverages such as sparkling water, soda, or juice. Avoid drinking on an empty stomach to prevent rapid intoxication, which can undermine your resolve to limit alcohol intake, as advised by Dr. Kelly. Drinking with food can slow the absorption of alcohol and potentially reduce its health risks.
Explore Low-Alcohol or Alcohol-Free Alternatives
The availability of alcohol-free beer, nonalcoholic spirits, and similar products has increased, reflecting the alcohol industry's adaptation to the growing awareness of alcohol's health risks and the rise of the sober curious movement