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How to Curb Excessive Drinking

Jan 4th, 2013

Curb Excessive DrinkingAre you planning to cut back on alcohol consumption this year? While this can be challenging especially if you’re a heavy drinker, you need to understand what excessive drinking is doing to your body and the benefits you’ll get once you’ve cut back on alcohol. The following are simple ways to help you curb excessive drinking:

1. Know your drinking patterns. On a regular week, keep tabs of the amount and type of alcohol, the time of day, the setting, and your general mood. The data will serve as your baseline, so try to be as accurate as possible. This is your first step toward cutting down on alcohol consumption.

2. Set reasonable drinking targets each week. Write down the maximum amount of alcohol you’re allowed to consume each day and for how many days each week. Don’t make drastic changes right away or you’ll end up on a drinking rebound. Try simple steps like designate an alcohol-free day/week, schedule drinks later in the day, don’t bring too much cash and only buy what you intend to drink, pace yourself, stop drinking sooner, choose something weaker, and alternate alcohol with nonalcoholic beverages.

3. Know your limits. Our tolerance for alcohol depends on gender, height, weight, and several other factors. Daily alcohol consumption should not exceed one serving for women and two servings for men. Loosely defined, a serving of alcohol is equivalent to 5 oz. of beer, wine, or hard liquor. Know how much alcohol your body can comfortably handle and don’t go over that limit.

4. Never drink alcohol on an empty stomach. The presence of food slows down your body’s alcohol absorption rate – keeping your blood alcohol levels low. You should also drink water before drinking alcohol to help you drink less alcohol.

5. Be accountable. Drinking alcohol may be a part of your social life, but you can always say no when it starts to interfere with your goals. If you know you’ll be at a party, take a look at your goals and determine how much drinks you can consume. Set your phone’s alarm to remind you when it’s time to stop.

6. Don’t drink at home. It’s easy to drink excessively when you’re in the comfort of your home. Save your drinks for parties and other special occasions. Keep alcohol out of your home to avoid the temptation.

Source: VISTA Health Solutions

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