5 Ways to Lower Your Risk of Alcohol-Related Harms

5 Ways to Lower Your Risk of Alcohol-Related Harms

In the New Year, people make many promises to themselves. One of the most common ones is reducing alcohol consumption in their lives. This is a good one to try as alcohol can cause much harm in your life.

The thing is, cutting down can also be hard.

Here are 5 ways to lower alcohol-related harm in your life and why you should consider it.

Reducing your alcohol consumption should be a serious consideration, as there are many dangers to drinking excessively. Death due to alcohol is a serious possibility and a rising risk, as in 2023, there were 8,200 alcohol-related deaths.

Other alcohol-related harms include:

  • Liver disease
  • Cardiovascular issues
  • Financial problems
  • Addiction
  • Mental health problems
  • Cancers (liver, mouth, bowel and many more)
  • Nervous system damage
  • Homelessness
  • Unemployment

Alcohol harms society as a whole. Hospital admissions due to alcohol between 2021-22 exceeded 342,000, and it is estimated that alcohol costs £3.5 billion a year in England and £21 billion a year to society as a whole.

1. Set Clear Drinking Goals

Before you begin, you need to make a plan about how you are reducing alcohol consumption in your life. With a clear goal in mind, you have something to aim for, something to keep you accountable and help you build confidence. If you have no plan and just try to stop, when you slip up, you will become discouraged and likely not stick to it.

A clear goal you might want to aim for is the alcohol limit that the NHS recommends. The Chief Medical Officers of the UK suggest a guideline of not drinking regularly more than 14 units of alcohol a week. For context, drinking a pint a day would exceed that limit. They also recommend you have alcohol-free days.

You can track your alcohol consumption by keeping a drink diary. Note down what you drink and when you drink it, how strong the drink was and where you were. There are also apps such as MyDrinkaware and NHS Drink Free Days to help you keep track of your drinking, as well as give you reminders and advice.

A plan makes it easier to have alcohol-free days, too; in advance, decide that Monday is the day you won’t have a drink. As you get used to this, pick another day and so on. The key is to be gradual in your reduction.

2. Opt For Alcohol-Free Days

Even if you are not suffering from alcoholism, incorporating alcohol-free days into your life can be incredibly beneficial.

Alcohol-free days give your body and mind time to recover from those times that you do drink. Less alcohol before you go to bed means improved sleep, which means you’ll be more energised during the day. You’ll likely have an improved mood with more sleep and your overall mental health will improve as alcohol and poor sleep are linked to issues such as depression and anxiety.

Other alcohol-related harms can be lessened with alcohol-free days. For men, more alcohol can result in erectile dysfunction and a low libido. Alcohol will also cause you to put on weight, so days without those empty calories can help you maintain a healthy weight and lower the risk of all those dangers such as cancer, blood pressure issues and diabetes.

Alcohol-free days don’t mean you can’t have fun. Alternative beverages such as mocktails and more boutique soft drinks can be drunk; you could also plan fun activities that don’t need alcohol, such as going to watch a film, going bowling or trying a new experience with friends.

Plan these alcohol-free days ahead of time and get friends involved so you have support on what might be an initially tough day.

3. Choose Lower-Strength and Alcohol-Free Alternatives

Lower-strength and alcohol-free alternatives to the classics are more popular than ever. AS people have become more health-conscious and aware of the dangers of drinking, the industry has responded with drinks that are not just healthier but tasty.

Cutting down can be made easier by switching to lower-strength and alcohol-free drinks as you will still get the taste and experience but not the alcohol content.

These types of drinks have many benefits, including:

  • Lower calories
  • Lower sugar content
  • No hangover
  • Leaving you with healthier digestion
  • Reduced risk of diabetes

These types of drinks are also helpful for reducing alcohol consumption as they help you not feel left out. Every pub, bar and restaurant will have lower and alcohol-free alternatives, meaning you can still be a part of social occasions that may involve drinking whilst staying on track.

4. Practice Mindful Drinking

Mindfulness is the idea of being present at the moment, without judgement and being more aware of what is going on inside and outside of you. It is a popular practice for people looking to improve their mental health.

This concept can be applied to alcohol as you can practice mindful drinking. It means that you become more aware of why and how much you are drinking at the moment. Practising mindful drinking can lead to a better relationship with alcohol as you become more aware of the things pushing you to drink, and you give yourself more time to actually enjoy the act of drinking.

There are many strategies you can employ, including:

  • Pacing yourself, take time to enjoy your drink
  • Avoiding rounds
  • Not drinking on an empty stomach
  • Drink water between drinks

5. Seek Support When Needed

If you are struggling with your drinking and alcohol-related harms, then you should seek professional help. There are plenty of resources available to help you overcome your negative drinking habits.

Rehabilitation through private channels such as Rehab Clinics Group may be called for if your issues are serious. They offer comprehensive addiction treatment programmes to help you fight back against alcohol and reclaim your life.

Your GP should be your first port of call. Through the NHS you can learn about local support groups, as well as information on rehabs close by. National organisations such as Alcohol Change UK also have helplines and information on support groups and professional services.

The five strategies to lower-alcohol-related harm – making goals, alcohol-free days, choosing alternatives, mindful drinking and seeking support – are non-scary changes you can make to your life.

It’s important to be proactive and take small steps. Eventually, the bigger ones will come. The perks of reducing your drinking are near endless, with everything from your sleep to your mental health benefiting.

If you want more information about residential addiction treatment or seek advice, get in touch with Rehab Clinics Group today.