Contributed by: Healthians Team
Introduction
Do you want to cut down on your alcohol consumption?
Reduced alcohol consumption can have positive effects on both your mind and body, whether you’re trying to lose weight, feel better overall, or because you’ve observed that one glass of wine with dinner every couple of evenings has developed into every night.
Cutting down on alcohol will not only help lower your chance of developing alcohol-related illnesses like cancer and stroke, but you’ll also experience various other advantages. Consider a better mood, less worry, more energy, better sleep, glowing skin, and a smaller waistline, are some of the perks of being 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 the males and 0.4% of the females are alcohol dependent?
It’s always a good idea to take that one step ahead when it is about cutting down on alcohol.
Here are seven easy steps to begin with the journey of making yourself alcohol-free:
Keep a correct count of your drinks
You will be able to cut back or moderate your drinking if you keep track of how many drinks you consume.
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’ve hit this limit, stop drinking. You’ll realise you don’t need that additional drink after all, and your body will adapt to this practice.
Much or eat properly before you drink
This is the most important step, keep yourself almost full. Alcohol is easily absorbed while your stomach is empty, so you will experience the effects almost immediately.
However, consuming a meal high in lean protein and/or healthy fat, which are both slowly digested and absorbed, acts as a buffer.
So keep it in mind for the next time, before you take a sip, munch on something like a handful of almonds or some fresh fruit salad with vegetables to lessen your desire to get drunk or tipsy.
Switch to alcohol-free or low-alcohol substitutes
Drinks with little or no alcohol content are a useful substitute for those who wish to cut back on their drinking. As they have the same or a comparable flavour but less alcohol content.
Numerous outlets and restaurants provide an ever-expanding variety of low- and no-alcohol beverages.
Drink at a slow pace
Keeping the pace of drinking slow has proven helpful for some people who were attempting to cut back the alcohol.
In other words, keeping the pace slow is drinking gently or limiting themselves to one drink each hour.
People who drink rapidly, especially the first few drinks, are more likely to get high on alcohol and become dependent on drinking at a high pace.
Never hesitate to say “NO”
You’re likely to encounter people who offer you a drink or who anticipate you joining them for a drink as you have in the past. Learn to say “no, thank you” with grace and sincerity.
Say it strongly to prevent yourself from having time to second-guess yourself.
Plan your post-drink meal
Make a pre-drinking plan if you don’t want to succumb to eating stuff you wouldn’t touch otherwise.
To avoid grabbing a greasy piece of pizza, tuck something into your bag, such as a natural energy snack.
Or research neighbouring eateries before you go out so that you can recommend one to your friends who want to get a meal where you know you can choose a healthy alternative.
Last but not least, arrange some healthy snacks in your house, such as chopped fruit, fresh vegetables, and hummus in the fridge or pre-popped organic popcorns.
You can take an expert’s advice
You can also think about speaking with a healthcare professional about, any proper medication for alcohol disorder.
There are many recommended drugs that prevent endorphins from being produced naturally after consuming alcohol. Remember, take such medications only after a doctor’s consultation and with a valid doctor’s prescription.
Final thoughts
If you are one of those who are constantly thinking and planning to reduce or quit alcohol then this blog piece is completely for you.
If alcohol consumption becomes a regular habit it results in alcohol disorders like high blood pressure, heart disease, stroke, liver disease, and digestive problems.
Cancer of the breast, mouth, throat, oesophagus, 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 act on cutting your alcohol intake at an early stage or if not, then before it becomes too late.
Also, if you or someone you know is either or borderline alcoholic, it’s imperative to get an alcohol-specific health test done. This will help identify the extent of damage caused due to excessive alcohol consumption and help you take steps to get back to being healthier you.
