Disclaimer: we are NOT saying you have to abstain altogether from drinking alcohol. Regular intake of alcohol has both risks and benefits. Research shows that men can have moderate intake (1 drink/day), while women can have low intake (less than 1 drink/day). Following these intake guidelines can lower risk of all-cause mortality. The risks associated with a higher intake include an increase in bone fractures and an increase in colon and breast cancers by blocking the absorption of Folate, which is essential for cell division.
It is important to be conservative when drinking. This does not mean you can save all your drinks up for the weekend and binge drink; this causes even more health risks. Studies have shown that drinking one drink a day versus seven drinks on a Saturday night are not equivalent. Being aware of your alcohol consumption can not only prevent alcohol abuse, but also decrease risk of mortality. Below are some helpful tips to reduce your consumption of alcohol.
Monitor your consumption. Keeping track of your alcoholic drinks will make you more aware of how much you are actually having. Make sure you know how much a standard drink is.
Include drink spacers. another trick is to space out your drinks by drinking non-alcoholic drinks between drinks containing alcohol. This could include water, or exchanging for a mock-tail. No matter how much you drink, it is always a good idea to drink water throughout the night if you are consuming alcohol.
Pace yourself. Taking small sips of your drink will make it last longer, providing the opportunity to have less drinks. Making your drink last at least an hour will help reduce the risk of over consumption.
Do something else. If you often find that certain activities always include drinking, try suggesting something else to do instead. Pick up a new hobby, or try incorporating exercise with that same group of friends.
Choose alcohol free days. Set aside a day or two during the week where you will choose to abstain from drinking. Taking a break from consuming alcohol may be the first step to help you drink less.
Keep alcohol off the dinner table. Pour yourself and others drinks, then remove the alcohol from the table. When it is in front of you, it's easier to over consume. Instead place a pitcher of water on the table to encourage drinking more.
At Thrive Nutrition, we work with clients who experience a variety of obstacles that prevent them from reaching their health goals. Working together to achieve those goals and crush those obstacles is how we help people be successful in the healthiest way.