Use the present moment as an opportunity to begin to act differently. You don’t have to do retroactive entries if you don’t want to do so; you can simply resume your log with your current day and let your log reflect that there are some missing days. Or if you wish, you can make retroactive entries and simply indicate this with “No” per above. If drinking less or less often than you typically do is something you’re committed to, pull out a pen and paper and write down some concrete goals for yourself. This provides you with the opportunity to create a plan that feels good to you and increases your accountability to those goals.
Strategies to Cut Back on Drinking
- I used to think alcohol made me more of who I was – more open, more social, more fun…more whatever.
- More studies now show that there aren’t health benefits of moderate drinking compared to not drinking.
- Consuming one to three cups of coffee may be too much for those who already have heart conditions such as hypertension or those taking medications that affect heart rhythms.
- There’s great value in the 12 Steps; however, many people “over-use” alcohol, suffer negative consequences, want help, and don’t want to abstain.
- During pregnancy, drinking may cause the unborn baby to have brain damage and other problems.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse how to drink moderately any products. In the U.S., 1 drink is usually considered to be 12 ounces of beer, 5 ounces of wine, or 1½ ounces of spirits (hard liquor such as gin or whiskey).
- Many people find that through observation, they discover they frequently drink one or two drinks more than what is actually their true pleasure point.
- On average, they have a better diet, exercise more often, and have better dental hygiene than people who don’t drink at all.
- Now, you can receive the support you need in the comfort of your own home.
- Whether or not to drink alcohol, especially for “medicinal purposes,” requires careful balancing of these benefits and risks.
How to Figure Out if Moderate Drinking Is Too Risky for You
In the Nurses’ Health Study, the Health Professionals Follow-up Study, and other studies, gallstones [40, 41] and type 2 diabetes [32, 42, 43] were less likely to occur in moderate drinkers than in non-drinkers. Alcohol misuse—which includes binge drinking and heavy alcohol use—over time increases the risk of alcohol use disorder (AUD). However, drinking more caffeine didn’t necessarily equate to better outcomes. Those who consumed about 200 to 300 mg of caffeine daily measured only a 40.7% reduced risk of new-onset cardiometabolic multimorbidity. This research suggests that one to three cups daily could be what is considered the “sweet spot” to benefit from coffee’s caffeine content without consuming too much.
Issues with past studies on moderate alcohol use and health
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. Of 30 things linked to diseases of your heart https://ecosoberhouse.com/ and blood vessels, it said, 90% are found more often among nondrinkers, including body weight. Mirza Rahman, MD, president of the American College of Preventive Medicine, said that good health behavior in areas such as diet, exercise, and sleep may not be enough to reduce the negative impact of moderate drinking.
By reframing your drinking target as a “magic number” that is about your pleasure rather than as a “limit,” many people are able to embrace alcohol moderation as a friend rather than a foe. It is very important to note that this is different from alcoholism or addiction to alcohol. Routhenstein also warns that not everyone tolerates coffee well.
Moderate drinking increases health risks compared to not drinking
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. Small changes can make a big difference for someone whose alcohol use is problematic but hasn’t risen to the level of official diagnosis, according to the National Institute on Alcohol Abuse and Alcoholism. Thanks to generous benefactors, your gift today can have 5X the impact to advance AI innovation at Mayo Clinic. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Take our free, 5-minute substance use self-assessment below if you think you or someone you love might be struggling with substance use.
Nutrition and healthy eating
