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5 Tips for Reducing Your Alcohol Intake

There are conflicting perspectives about the impact of alcohol consumption on heart health. Some experts say that no amount of alcohol is healthy while others claim that moderate alcohol intake can actually be good for your heart. But all experts agree – and research shows – that drinking too much can lead to serious health problems that affect your heart including heart disease and stroke. Other health issues such as liver disease, stomach bleeding, certain types of cancer, and depression can also result. To protect your heart – and overall health – here are 5 tips for reducing your alcohol intake.

  1. Measure your drinks and track your intake. To reduce your intake, you first need to understand how much you are drinking. This includes how many drinks you have per day and the size of each drink. 
  1. Make a plan. Individuals who set daily drink limits consume 10% fewer drinks each week than those who don’t. And individuals who stay under their planned limit on Monday and Tuesday are four times more likely to reach their goal for the week. Write down your limit and keep it with you. Ask family and friends to help you stay within your limit. 
  1. Find a distraction. Instead of immediately reaching for a drink, take a 15-minute walk or read a book for 15 minutes. Distract yourself and see if, after a short amount of time, the need for a drink goes away. 
  1. Drink water. You might reach for alcohol when, in fact, you’re just very thirsty. Drink a glass of water before you consume any alcohol. Once your thirst is quenched, you may not feel the need for as much, or any, alcohol. 
  1. Avoid triggers. What makes you want an alcoholic drink? Is it an acquaintance who talks nonstop? Is it watching the news? Knowing what triggers your desire to drink will help you avoid those situations.

Reducing your alcohol consumption can be a hard thing to do, especially on your own. If you are struggling, speak with your doctor or seek professional help. St. Luke’s Penn Foundation has a caring team of professionals who can help. Click here to learn more.