Effective ways to cut back on alcohol

Each year, tens of thousands of adults in the United States die from drinking too much—and the number of deaths has grown over the years. In the mid-2010s, excess drinking caused about 138,000 deaths annually, according to the Centers for Disease Control and Prevention (CDC). But more recent statistics indicate that number has risen to about 178,000 yearly.

• About one-third of those deaths are related to drinking too much in one sitting. These include incidents such as car crashes and alcohol poisoning.
• About two-thirds are from chronic illnesses that develop when a person drinks excessively over a longer period of time. Among these conditions are heart disease, liver disease, liver cancer, and other types of cancer related to alcohol.

Find out how alcohol affects your health, both right away and over the long term. Plus, learn about steps you can take to cut back on drinking.

Heavy drinking and your health

The CDC defines heavy drinking as 8 or more alcoholic beverages per week for women and 15 or more per week for men. Binge drinking, meanwhile, is defined as 4 or more drinks per occasion for women and 5 or more for men. About 1 in 6 U.S. adults report binge drinking.

Excessive alcohol consumption can have many negative short-term health effects, such as unintentional injuries or alcohol poisoning. It can inhibit decision-making, which may lead to risky sexual behaviors, acts of violence, or motor vehicle accidents. That’s not all; just one night of heavy drinking can mess with your mood, gastrointestinal function, and sleep patterns for days to come.

Binge drinking can also have numerous long-term consequences. The risk of head, neck, breast, liver, and colorectal cancer rises with higher alcohol use. People who binge drink have a greater chance of developing liver and heart disease. Mental health disorders are often exacerbated with alcohol use. And even though most binge drinkers are not alcohol dependent, binging does increase the likelihood of developing alcohol use disorder.

Excessive drinking has also been found to cause impotence and infertility in men. In women, binge drinking may increase the risk of infertility by disrupting the menstrual cycle. If you are pregnant, no amount of alcohol is safe; it puts the developing fetus at risk of fetal alcohol syndrome.

How to cut back on alcohol

If you find yourself consistently drinking more than you should, try these steps to help cut back on drinking or quit imbibing altogether.

Pay attention to serving size

The CDC defines one drink as 12 ounces of beer (5 percent ABV), 8 ounces of malt liquor, 5 ounces of wine, or a 1 1/2-ounce shot. Moderate alcohol consumption is considered to be one drink per day for women and up to two per day for men.

Most restaurants and bars serve well over what is considered to be a standard-sized drink. When you’re eating out, order beer in a can or bottle to keep it close to 12 ounces or ask for a light pour of wine. If you can’t control the amount you’re receiving per glass, plan to drink less than you had anticipated.

It’s also easy to pour too much alcohol at home. Try measuring your drinks and keeping track of how many you’ve had. One good way to start cutting back on drinking is to track your beverages by logging them in an app like Sharecare, available for iOS or Android, or by taking notes in your smartphone.

Break up your drinking

If you have more than one drink in a sitting, alternate them with nonalcoholic beverages such as water, seltzer, juice, or soda. When you’re drinking, keep a glass of water nearby to stay hydrated. Try limiting your drinks to mealtimes, too, since a full stomach will help you absorb the alcohol more slowly.

Socialize without alcohol

If you find yourself using drinking as your main form of social interaction or as part of a hobby, it might be time for a change. Instead of going to the bar, make plans with friends that don’t involve alcohol. Try a cooking or art lesson, or perhaps a new exercise class with a friend.

The National Institute on Alcohol Abuse and Alcoholism suggests implementing small changes to start. But if you’ve tried and still aren’t able to cut back on drinking after two or three months, you should consider quitting altogether. If you need help, talk with your healthcare provider to devise a plan that works best for you.