Cutting back on alcohol: Why it matters and how to get help
Many people consider cutting back on alcohol or quitting altogether, and for good reason. Drinking too much alcohol is especially risky for older adults because aging makes the body more sensitive to alcohol’s effects, increasing the chances of falls, injuries, and health conditions like heart disease, liver problems,diabetes, and memory issues.
Drinking less can lead to immediate and long-term benefits for your body and mind. Let’s explore the importance of managing alcohol intake, how to break bad habits, and where to find support.
Why drinking less is important
Alcohol affects nearly every organ in the body and increases the risk of heart disease, stroke, high blood pressure, liver disease, and several types of cancer, including breast and colon cancer. Even small reductions in drinking can improve your physical and mental health, boost your energy, and lower your risk for disease. Reducing alcohol also benefits society by lowering rates of accidents, injuries, and healthcare costs.
Tips to break the habit
- Notice your triggers: Pay attention to the times, places, or emotions that you associate with drinking. Understanding your habits can help you make changes.
- Set realistic goals: Try to make manageable changes, like having alcohol-free days or limiting the number of drinks per occasion.
- Find enjoyable alternatives: Replace alcoholic drinks with sparkling water, herbal tea, or other beverages you like.
- Change your routine: If certain social settings or habits encourage drinking, try new activities or different ways to connect with friends.
How to get support
If you’re trying to drink less or stop drinking, finding support can make a real difference. There are many ways to get encouragement and guidance:
- Talk to friends and family: Share your goals with people you trust to stay accountable and feel less alone.
- Explore professional help: Seek help from healthcare providers, counselors, or therapists who can offer advice, help you set goals, and discuss treatment options. Some people benefit from medications or structured programs.
- Connect with community: Support groups (in-person or online) provide a space to share experiences and learn from others. Groups like Alcoholics Anonymous offer free, peer-based support.
- Use digital tools: Check out apps, text programs, and online resources to help you track your drinking, manage urges, and stay motivated. The CDC’s Check Your Drinking tool and NIAAA’s Rethinking Drinking are good places to start.
Everyone’s journey is different, and it’s normal to have ups and downs. Try different types of support to find what works best for you, and remember that reaching out is a sign of strength. Every step you take is a move toward better health.
Many of these strategies for drinking less can also support healthier choices around other addictive substances such as quitting smoking. Whether you’re working toward cutting back or stopping completely, changes in habits are valuable ways to lower your health risks and support a healthier lifestyle.