Mason Delacroix
Alcohol consumption is a prevalent topic, and many people struggle with setting healthy limits for themselves. Excessive alcohol use can lead to health issues, injuries, and even death. While some people may choose to abstain from alcohol completely, others may opt for moderation. It is important to note that even moderate drinking may have health risks, including an increased risk of certain cancers and heart disease. To set your limit for alcohol usage, it is advisable to consult a doctor and be aware of your individual circumstances, health conditions, and medications. Additionally, keeping track of your drinking habits and setting a drinking plan can help you stay within your limits.
| Characteristics | Values |
|---|---|
| Limit purchases | Only buy the amount of alcohol you plan to consume on the day of drinking |
| Drink after meals | Eat a meal before drinking to dilute the effects of alcohol |
| Stick to a schedule | Drink only the predetermined amount at the planned speed |
| Drink alcohol-free or low-alcohol beverages | Opt for non-alcoholic or low-alcoholic drinks if you want to consume more drinks |
| Avoid certain people | Stay away from people who encourage you to drink excessively |
| Consult a doctor | Discuss your alcohol intake with a medical professional |
| Consult a trained counsellor | Seek advice and support from a counsellor specialising in substance use concerns and addiction |
| Abstinence | Avoid alcohol completely |
| Controlled drinking | Drink in moderation |
| No heavy drinking days | Avoid binge drinking |
| Limit intake | Limit alcohol intake to 1 drink for women and 2 drinks for men per day |
| Do not drive | Refrain from driving after drinking |
| Do not mix drugs and alcohol | Avoid mixing social drugs with alcohol to prevent serious health complications |
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What You'll Learn
Consult a medical professional
Consulting a medical professional is a crucial step in setting a safe and sustainable limit for alcohol consumption. Alcohol use disorder (AUD) is a common medical condition that can range from mild to severe. It is characterised by an individual's inability to stop drinking, even when it negatively impacts their health, safety, and relationships. If you are experiencing cravings for alcohol, this may be a sign of AUD.
- Make an appointment with your primary care provider: Discuss your alcohol intake and any concerns you have. Be honest about your drinking habits and any family history of alcohol use disorder. Your doctor can assess your risk factors and provide guidance on safe drinking limits.
- Seek specialised help: If you are experiencing alcohol withdrawal symptoms or drinking to avoid withdrawal, it is important to seek specialised help. The American Medical Association recommends a daily limit of two drinks for men and one drink for women. If you are exceeding these limits or experiencing negative consequences due to your drinking, your doctor may refer you to a specialist, such as an addiction medicine specialist or a psychiatrist.
- Explore treatment options: Treatment for AUD typically includes medication and behavioural therapy. Medications such as Naltrexone (Revia®, Vivitrol®) and Topiramate (Topamax®, Trokendi XR®, Qudexy XR®) are FDA-approved to treat alcohol dependence and help reduce cravings. Behavioural therapies, such as cognitive-behavioural therapy or support groups, can also be effective in changing drinking behaviours and developing coping strategies.
- Follow up regularly: Changing drinking habits can be challenging, and ongoing support is essential. Regular follow-ups with your healthcare team will help monitor your progress, adjust treatment plans, and provide additional support as needed. This may include referrals to local support groups or community-based organisations that can assist with your long-term recovery.
- Consider family support: Alcohol use disorder can impact the entire family. There are resources available for family members, such as booklets and support groups, that can help them understand substance abuse, its symptoms, treatment options, and recovery. It is important for family members, especially teens, to seek emotional support from school counsellors, youth support groups, or other trusted adults.
Remember, consulting a medical professional is a vital step in setting a safe alcohol limit. They can provide personalised advice, support, and treatment options to help you achieve and maintain a healthy relationship with alcohol.
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Keep track of your drinking
Keeping track of your drinking is an important step in setting your limit for alcohol usage. Here are some ways to do this effectively:
Maintain a Drinking Diary: Record each drink you consume in a notebook or a notes app on your phone. Include details such as the date, time, type of drink, quantity, and any relevant context, such as whether you were drinking with certain people or in specific settings. This practice will provide you with a clear picture of your drinking patterns and help you identify any triggers or situations that lead to excessive drinking.
Set Clear Goals: Determine your drinking limits and goals. For example, you may decide to stick to a certain number of drinks per day or week. You can also specify the pace at which you will drink, such as having one drink per hour. Write these goals down and refer to them often to stay focused and committed.
Monitor Your Progress: Regularly review your drinking diary to assess your progress. Look for patterns, such as days or times when you tend to drink more, and identify any triggers or situations that cause you to exceed your limits. This awareness will empower you to make informed decisions and adjustments to your drinking habits.
Seek Accountability: Share your drinking goals and progress with a trusted friend or family member. Ask them to support you in sticking to your limits and provide encouragement when needed. Having someone to hold you accountable can help prevent relapse and provide additional motivation to stay on track.
Utilize Mobile Applications: There are many mobile apps available that can help you track your alcohol consumption. These apps often allow you to record your drinks, set goals, and provide feedback on your drinking habits. Some apps even offer additional resources and support for reducing alcohol intake.
Remember, keeping track of your drinking is a crucial step towards managing your alcohol consumption. It allows you to make informed decisions, identify patterns, and set realistic goals for moderation or abstinence.
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Avoid drinking on an empty stomach
Drinking alcohol on an empty stomach can increase the rate at which your body absorbs alcohol. This is because when your stomach and intestines are empty, they are not busy digesting and absorbing food, so alcohol can pass through them into the bloodstream more quickly. As a result, drinking on an empty stomach can increase the rate at which you reach a potentially unsafe level of alcohol in your system.
While scientists have not found evidence that eating while drinking improves short-term health outcomes, eating some food before drinking is the ideal way to avoid any ill effects from drinking on an empty stomach. Try to eat at least an hour before drinking, especially if you plan on consuming more than one drink in a sitting.
Drinking on an empty stomach can also increase your risk of experiencing a hangover the next day. A hangover usually happens after drinking large quantities of alcohol, and its symptoms include nausea, vomiting, headaches, and generally feeling unwell.
Drinking alcohol without food has also been linked to an increased risk of gastrointestinal cancers, particularly gastric, liver, and rectal cancer. A recent study found that drinking alcohol without meals increased the overall risk for GI cancer by 10% compared to those who drank alcohol with meals.
To set a safe limit for your alcohol usage, it is important to consider your personal tolerance for alcohol and any medications you may be taking. It is also recommended to drink in moderation and to avoid binge drinking, which is defined as consuming four or more drinks on one occasion for females and all adults aged 65 and older.
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Limit your purchases
Limiting your purchases is a great way to ensure you are drinking within safe limits. Firstly, only buy the amount of alcohol you intend to drink on that day. If you are drinking at home, you could purchase individual cans or single-serving bottles of wine to help you stick to this.
It is also a good idea to only drink after a big meal. Eating before and during drinking slows down alcohol absorption, and will help dilute the effects of alcohol, reducing the urge to drink excessively. Drinking water or non-alcoholic beverages between alcoholic drinks is also a good way to slow down your consumption.
If you know you will want more drinks, but not necessarily more alcohol, you could buy non-alcoholic or low-alcoholic alternatives. This is a good way to still enjoy the social aspect of drinking, without consuming too much alcohol.
It is important to keep track of how much you are drinking. Keep a drinking diary, and be honest with yourself about your consumption. Share your drinking diary with a close friend or family member, so they can help keep you accountable.
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Avoid triggers
If you're trying to limit your alcohol consumption, it's important to understand the triggers that make you want to drink. Triggers can be internal or external stimuli that cause you to desire alcohol. They can be feelings or circumstances that lead to unwanted behaviour and cause you to deviate from your intentions. For example, some people drink to cope with negative feelings or to curb addictive behaviours. Others may be triggered by their physical environment, the culture of the place they live, or their interactions with people in their lives.
Once you have identified your triggers, you can take steps to avoid them. This might involve changing your normal activities, such as where and when you buy alcohol, or letting people know about your new habits so they can support you. You could also try delaying the time you start drinking and setting a time or spending limit. If there are people who encourage you to drink too much, try to avoid them while you get used to your new drinking style.
Triggers can be positive or negative, but negative triggers tend to have more damaging effects. They can lead to frustration, broken relationships, depression, isolation, and even suicide. If you are struggling to identify or cope with your triggers, therapy can be a helpful way to gain new tools and ideas for managing your impulses and emotions. Cognitive behavioural therapy, in particular, can help individuals control their impulses and lower compulsions. Mindfulness practices can also help individuals focus on the present moment and detach from distressing experiences.
In addition to avoiding triggers, there are other ways to limit your alcohol consumption. You can try drinking only after big meals, which will dilute the effects of alcohol and reduce the drive to drink excessively. You can also try alternating alcoholic drinks with water or low-alcohol alternatives.
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Frequently asked questions
If you're drinking more than 1 drink per day as a woman, or 2 drinks per day as a man, you may be drinking too much. Drinking excessively increases your risk of negative health effects and can be addictive. If you feel like you're drinking too much, consider reaching out to a healthcare professional or addiction specialist.
First, check in with a healthcare professional to make sure it's safe for you to consume alcohol. If you get the go-ahead, set a limit for yourself based on the recommended guidelines and stick to it. You can also try drinking only after meals to reduce the effects of alcohol and the drive to drink excessively.
There are a few things you can do to stick to your limit. Firstly, limit your purchases to only the amount you plan to drink. Drink slowly and alternate alcoholic drinks with water or non-alcoholic beverages. Avoid people who encourage you to drink excessively, and consider sharing your drinking goals with a trusted friend or family member to keep yourself accountable.
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