Drink Alcohol Only in Moderation

It is important to be aware of these measures to better control the amount consumed. While consuming alcohol in moderation appears to have some benefits, it is important to remember that too much can be devastating for overall health and even life-threatening in the long run. In 2012, results of a study of swine with high cholesterol levels suggested that moderate consumption of both vodka and wine may reduce cardiovascular risk, with wine offering greater protection. Sometimes, abstaining from one of the world’s most common pastimes is the best way to go. Refraining from alcohol can help you reset mentally, reduce your caloric intake, improve your sleep patterns, and make you feel all around better.

Heart Health

Take some time to decide which days are OK to have a drink and which days are off-limits. Whether you carry a physical card in your wallet or use your smartphone, track your drinks to get a better handle on your consumption. Similarly, make sure your drinks are standard sizes (12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits). This is easier to do at home, but you can try communicating your needs to the bartender or waiter.

Are you ready to try something different? Are you ready to learn to change your mindset around alcohol and get control?

This type of moderation program may be particularly helpful for those concerned about alcohol abuse (i.e., not alcohol dependence). A lot of people decide to start drinking in moderation for many different reasons. Perhaps you want to spend less money, reduce the chances of over-imbibing, or get in better shape. Whatever the reason, there are https://ecosoberhouse.com/ a lot of great tips to help you change your habits and cut back on your drinking. Start being mindful of your current drinking habits and identify any triggers that make you want to drink.

Opt for healthier drinks.

Neither Schaffner nor Rahman could explain why light drinkers have a how to drink moderately lower risk of all-cause mortality than nondrinkers. But they agreed that alcohol is a major public health challenge, not only in the U.S. but around the world. There are 140,000 alcohol-related deaths in this country each year, Rahman said, and there were 2.8 million deaths globally in 2016, according to the Lancet paper. There are also drugs such as disulfiram that will prevent you from consuming alcohol or naltrexone that blocks the “high” created by alcohol consumption can also help. In order to obtain testing, unless agreed to voluntarily, a court will need some anecdotal evidence to support the ordering of drug/alcohol testing.

Instead of a vodka soda, order a soda water with a splash of lime. And if and when you do decide to have a drink, DO NOT get behind the wheel. Mixed drinks are deliciously sweet, and while their taste makes them desirable, their sugar levels make them some of the most unhealthy boozy beverages you can consume. According to Livestrong, a margarita contains 400 calories, a long island, 425, a white Russian, 500, a piña colada is a whopping 600 calories. You can easily clock in a couple days’ worth of calories in one night when ordering these high-calorie, high-sugar concoctions. Instead, go neat or mix with water, soda water, or opt for a glass of wine.

• Keep in mind that the size of the drink and the percent of alcohol makes a difference.
• Decide how many days a week you’ll drink and how much you’ll drink on those days.
• It is very important to note that this is different from alcoholism or addiction to alcohol.
• Planning exactly how you’ll say no—in a quick, polite, and convincing way—can make it easier for you to stick with your convictions and avoid a spiral of uncomfortable excuses.
• For over 20 years Dr. Umhau was a senior clinical investigator at the National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health (NIH).
• If you think you may be estimating to avoiding actually counting because you feel ashamed or regretful about the count, try to be accurate anyway and congratulate yourself for increasing your awareness at all.

Child & Teen Health

For example, a 12-ounce bottle of beer has about 150 calories. So many people are invested in drinking less alcohol for one reason or another, and in response, the zero-proof spirit market has exploded. Tons of beverage brands offer delicious non-alcoholic drink options from Surely Wines and Ritual Zero Proof Spirits to Little Saints and even Heineken. Alcohol’s inflammatory effects are particularly pronounced in the gut, negatively impacting the intestinal lining and the balance of microorganisms making up the gut microbiome.

How to drink alcohol moderately and responsibly

Make sure you’ve eaten before you start drinking to reduce the risks and better control the effects of alcohol. Whether it’s the number of drinks you’ll have or the frequency of drinking, these limits will help you stay in the moderation zone. Alcohol can cause liver damage, heart disease, high blood pressure, and increased risks of certain cancers. In addition to the physical risks, excessive consumption can lead to psychological problems, including depression and anxiety. It can also contribute to risky behaviors and conflict in personal and professional relationships.