Contributed by: Anjali Sharma

Introduction

Do you want to reduce your alcohol consumption?

Consuming less alcohol can have a positive effect on both your mind and body, whether you’re trying to lose weight, feel better overall, or you’ve found that a glass of wine with dinner every couple of evenings has evolved every night.

Cutting back on alcohol will not only help reduce your chances of developing alcohol-related illnesses like cancer and stroke, but you’ll also get a variety of other benefits. Consider a better mood, less anxiety, more energy, better sleep, brighter skin and a smaller waistline are just some of the benefits of going alcohol-free.

Did you know that 4.5% of Indian males and 0.6% of females suffer from Alcohol Use Disorders (AUDs) while 3.8% of males and 0.4% of females are alcohol dependent?

It’s always a good idea to take it a step further when it comes to cutting back on alcohol.

Here are seven simple steps to get you started on your alcohol-free journey:

Keep an accurate count of your drinks

Keeping track of how many drinks you consume will help you reduce or moderate your drinking.

You can keep a record of your drinks on your smartphone or use a handwritten note that you can carry in your wallet, whichever is most practical for you.

The National Health and Medical Research Council (NHMRC) recommends no more than 10 standard drinks per week and no more than four in a single drinking session.

Once you reach this limit, stop drinking. You will realize that you do not need this extra drink and your body will adapt to this practice.

Eat a lot or properly before drinking

This is the most important step, keep yourself almost full. Alcohol is easily absorbed on an empty stomach, so you’ll feel the effects almost immediately.

However, eating foods high in lean protein and/or healthy fats, which are slowly digested and absorbed, act as a buffer.

So remember next time, before sipping, curb your urge to get drunk by eating a handful of nuts or some fresh fruit salad with veggies.

Switch to alcohol-free or low-alcohol alternatives

Beverages with little or no alcohol are a useful option for those who want to stop drinking. As they have the same or comparable flavor but lower alcohol content.

Numerous outlets and restaurants offer a growing variety of low- and no-alcohol beverages.

Drink slowly

Slowing down drinking has proven helpful for some people who are trying to cut down on alcohol.

In other words, slowing down means drinking in moderation or limiting yourself to one drink per hour.

People who drink quickly, especially the first few drinks, are more likely to get high on alcohol and become dependent on drinking at a high rate.

Don’t hesitate to say “no”.

You will likely encounter people who offer you a drink or who expect you to join them for a drink like in the past. Learn to say “No, thank you” with grace and sincerity.

Force yourself to stop second-guessing yourself.

Plan your post-drink meal

Plan a pre-drink if you don’t want to eat food you wouldn’t otherwise touch.

To avoid grabbing a greasy slice of pizza, put something in your bag, like a natural energy snack.

Or research neighborhood eateries before you go out so you can recommend them to friends who want a meal where you know you can choose a healthy option.

Last but not least, stock up on some healthy snacks in your home, such as cut-up fruit, fresh vegetables and refrigerated hummus or pre-popped organic popcorn.

You can take expert advice

You may also want to consider talking to a health care professional about an appropriate medication for alcohol disorder.

There are many recommended medications that block the natural production of endorphins after consuming alcohol. Remember, take such medicine only after doctor’s advice and valid doctor’s prescription.

Last thought

If you are one of those people who constantly think and plan to cut down or quit alcohol, this blog is totally for you.

If alcohol consumption becomes a regular habit, it results in alcohol disorders like high blood pressure, heart diseasestroke, liver diseaseand digestive problems.

Cancers of the breast, mouth, throat, esophagus, voice box, liver, colon and rectum are also some of the major alcohol-related health problems.

These threats and triggers can be avoided or even controlled if you work to reduce your alcohol intake at an early stage or, if not, before it’s too late.

Also, if you or someone you know is a borderline alcoholic, it’s important to get alcohol-specific health screenings. This will help you identify the extent of damage caused by excessive alcohol consumption and help you take steps to recover.

Book the Drinkers Test Package today!

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