Mindful Moderate Drinkinghow To Drink Less, Enjoy It More, And Reduce The Risks

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The fourth post addresses your chances of success in cutting back. If they have certain medical conditions or are taking certain medications that can interact with alcohol. Dr. Ascher is a board-certified general and addiction psychiatrist who serves as a clinical assistant professor in psychiatry at the University of Pennsylvania Perelman School of Medicine, Philadelphia, and is in private practice. Click here to join the free Monument Community, and get encouragement and advice throughout your moderation journey. Abstinence exposes voids and unmet needs in your life that you may be filling up or distracting yourself from with alcohol. Abstinence can help to reduce conflicts with family members and significant others (e.g., spouse, parents, etc.) caused or exacerbated by your alcohol use.

Can You Moderate Your Drinking

For a 60-year-old man, a drink a day may offer protection against heart disease that is likely to outweigh potential harm (assuming he isn’t prone to alcoholism). The social and psychological benefits of alcohol can’t be ignored. A drink before a meal can improve digestion or offer a soothing respite at the end of a stressful day; the occasional drink with friends can be a social tonic.

What Is A Moderate Amount Of Alcohol?

After all, no one likes to get a triple digit booze bill. The sixth post discusses how to deal when your efforts to moderate your drinking aren’t working. Using alcohol to self-medicate negative emotions is a setup for overdrinking. In other words, stop drinking before you stop thinking.

Many treatment facilities require that their “clients” remain substance-free, which may deter those wanting to adapt their relationship with alcohol. What’s more, having a preexisting mental health disorder increases your risk for developing alcohol dependence, according to a study published in the journal Addiction. It found that the risk of an AUD is highest among those with intermittent explosive disorder, dysthymia , ODD , bipolar disorder, social phobia, and any anxiety disorder. The researchers found that light to moderate drinkers in good health had a lower risk for developing new disabilities, compared with both abstainers and heavy drinkers. So stories about drinking make us stop and take notice. A recent study just last month concluded that moderate drinking might be preventing depression, which seems incredibly unlikely for a number of reasons. However, those health benefits can quickly turn into health risks.

While it might be a little jarring to hear this coming from two addiction specialists on the front lines of clinical practice, alcohol can be a positive force in many people’s lives. Practitioners like us see a very skewed sample of drinkers— mostly those with severe alcohol problems that cause severe consequences. Not surprisingly, in our work with patients we concentrate more heavily on the real and present dangers of drinking than on the many positive reinforcing effects of alcohol. A quick “no, thank you” can be an effective way to set a boundary between yourself and those who may urge you to drink. In other situations, constant peer pressure to drink can be a cue to exit a situation early, and a sign that you should reevaluate who you’re hanging out with, or where you’re getting together.

  • However, if you drink a light to moderate amount and you’re healthy, you can probably continue as long as you drink responsibly.
  • The path isn’t always a linear one, but it’s definitely rewarding.
  • Most U.S. adults who drink don’t drink every day.13That’s why it’s important to focus on the amount people drink on the days that they drink.
  • To break it down for you further, here’s how both the CDC and the National Institute on Alcohol Abuse and Alcoholism define a standard drink.

Moderate drinking may have some health benefits, but more research is needed to confirm this. Consuming too much alcohol for too long can be damaging to health. While alcohol does not pose a risk to health on its own, abusing can lead to liver disease and other fatal conditions. Loose use of the terms “moderate” and “a drink” has fueled some of the ongoing debate about alcohol’s impact on health. Throughout the 10,000 or so years that humans have been drinking fermented beverages, they’ve also been arguing about their merits and demerits.

Moderate Drinking Explained: Guidelines, Definition, & Faqs

However, if you find yourself struggling with regulating how much alcohol you drink in a day or week, an abstinence-based approach may be necessary for changing your drinking habits. Firstly, we could run a randomised controlled trial, giving people a bit of booze every day for a long time, and see if they get healthier. Alternately, we can try and control for all of the external factors that are influencing the relationship between health and alcohol, and see whether moderate drinkers are still healthier. Two alcoholic drinks per day is considered moderate drinking for men. One drink per day is considered moderate drinking for women. The higher the alcohol content of the beverage, the less you should drink.

When given a chance to try moderation with professional support and guidance, clients either learn how to drink moderately or they learn that moderation is not realistic for them and that it might be better to stop drinking entirely. Clients who choose abstinence after being unable to moderate consistently are often more motivated and personally invested in making abstinence work for them.

“At-risk alcohol use is linked to more than 60 acute and chronic diseases, with men having a higher incidence of alcohol-related health problems than women,” Molina added. These declines were significantly greater than those observed among abstainers. Rate of decline in lexical fluency among participants drinking 1 – 7 units per week did not differ from those of abstinent individuals. https://ecosoberhouse.com/ MORE ON STUDY METHODS The Whitehall II study began in 1985 and followed participants for approximately 30 years. Data, including sociodemographics (e.g., age, social activity), cognitive function, and alcohol use variables, were collected at approximately 5 year intervals throughout the duration of the study. You don’t have to start your recovery journey alone.

Alcohol Use: Weighing Risks And Benefits

For many people, moderate drinking is probably safe. But drinking less is better for your health than drinking more. And there are some people who should not drink at all. Wine is delicious, beer is great, and gin is just wonderful. Drink for the taste, drink to socialise, but don’t drink because you think it’s going to cure your depression or heal your heart.

We will discuss with you the pros and cons of abstinence and the pros and cons of moderation. And we will respectfully offer you our professional advice and recommendations. There is no guaranteed “safe” level of drinking that will cause no harm. If you do not drink at all, you eliminate the possibility of incurring any additional adverse consequences (e.g., legal problems, health risks, etc.) caused directly or indirectly by your alcohol use. Although moderation may be a good starting point for many drinkers, it is not the best approach for everyone with a drinking problem. People with severe drinking problems generally find moderation difficult to maintain and often do better with abstinence.

Alcohol interacts in potentially dangerous ways with a variety of medications, including acetaminophen, antidepressants, anticonvulsants, painkillers, and sedatives. It is also addictive, especially for people with a family history of alcoholism. The definition of moderate drinking is something of a balancing act. Moderate drinking sits at the point at which the health benefits of alcohol clearly outweigh the risks. This definition of moderate drinking prevents you from getting drunk. Now if your idea of moderate drinking is a 6 pack instead of a 12 pack, this would suggest that you drink with some pretty heavy drinkers.

How many drinks you’ve had, certain medical conditions, even what you had to eat before you started drinking can all affect your BAC. There’s no need for guesswork when defining moderate drinking. The Centers for Disease Control and Prevention has created public health guidelines for U.S. adults.

Drink Water

Indeed, some studies suggest that light-to-moderate drinking maybenefit mental and/or physical health, relative to abstinence and heavy drinking. On the other hand, associations between light alcohol consumption, chronic disease, and mortality are also reported. A study in Israel looked at what happened when people start drinking one standard drink per day, over two years.

  • There are many studies that discuss the benefits of moderate alcohol consumption.
  • As you introduce healthy activities, alcohol alternatives, and productive coping mechanisms into your life, you will likely find that alcohol becomes less important to you.
  • For a 30-year-old man, the increased risk of alcohol-related accidents outweighs the possible heart-related benefits of moderate alcohol consumption.
  • Alcohol consumption has been linked to cancers of the breast, colon and rectum, liver, esophagus, voice box, throat, mouth, and probably the pancreas, according to the American Cancer Society.
  • Drinkers were classified as light to moderate if they consumed less than 15 drinks per week and less than five drinks per drinking day .

Overall, approximately 25% of those who tried moderation with Can You Moderate Your Drinking this program ultimately switched their goal to abstinence.

The risk of death from liver disease skyrockets off the chart after only a couple of drinks a day. The connection between moderate drinking and lower risk of cardiovascular disease has been observed in men and women. By limiting your alcohol intake you’re lowering your risk of certain health conditions, including cardiovascular and liver disease. It also helps to regulate your blood pressure and improve your cognitive functioning.

After all, you need to understand what moderation means if you want it be your goal! Shimmy over to the National Institute on Alcohol Abuse and Alcoholism to learn more about who qualifies as a moderate drinker. Note that there are separate definitions for men and women.

If you have to be at work or have something else important to do first thing in the morning, then plan to stop drinking early enough so you can be on your game the next day. Drink slowly and have no more than one drink per hour, especially during the first hour. Also, when you’re counting drinks, keep in mind that martinis and many other mixed drinks contain at least 2-3 drink units per serving. Sabrina Spotorno, LCSW is a Licensed Clinical Social Worker with an affinity for working with children, adolescents, individuals, and families. She is a therapist on the Monument platform, and is trained in several modalities, including Trauma-Focused Cognitive Behavior Therapy and Narrative Therapy. She’s passionate about empowering her clients to recognize their strengths amidst their life transitions to optimize their sense of efficacy and alignment of their actions with their beliefs and dreams. Want to cut down on your drinking rather than give up drinking completely?

By checking in on your relationship with alcohol, you can transform the role it plays in your life. The path isn’t always a linear one, but it’s definitely rewarding. Changing your relationship with alcohol is an act of self-care, and you should be proud to embark on that journey, or continue along your path. Once you form your new drinking habit, you’ll want to maintain it. Most of us can look back to a period when we’d developed a healthy exercise routine or improved our diet only to lose momentum and regress to old patterns of behavior. Maintaining a habit takes less energy than habit formation, but it can’t survive without some nurturing. A drinking diary is one simple way to prevent unconscious slippage.

Your Drinking History Also Makes A Difference

Depending on your weight your estimated peak BAC might not get that high. Check out our other blog posts on this topic for our BAC calculator. Many states have no tolerance for underage drinking and driving. ANY alcohol in your system affects your ability to drive. If any drinking will likely lead to problems in your relationships with others (e.g., your partner).

  • What is the difference between moderate and heavy drinking?
  • Sarkisian is also affiliated with the Geriatric Research Education and Clinical Center of the Veterans Affairs Greater Los Angeles Healthcare System.
  • The idea that somehow, someday he will control and enjoy his drinking is the great obsession of every abnormal drinker.
  • Remind yourself of why you want to cut back, talk to a friend about it and distract yourself with a hobby or exercise, the NIAAA suggests.

An adequate intake of folate, at least 400 micrograms a day, when taking at least 1 drink of alcohol daily appears to lessen this increased risk. They looked at the standard model of research for moderate drinking studies – dividing people into never drinkers, moderate drinkers, and heavy drinkers – and found that moderate drinkers were the healthiest of the bunch.

In fact, you can find it online with sites like Sunnyside, which helps you create a customized plan, Tempest, Moderation.org or Ben’s Friends for people who work in the food and beverage industry. Use the NIAAA’s drink size calculator to determine the amount of alcohol in various drinks. If you answer “yes” to two to three questions, your symptoms align with mild AUD. If you answer “yes” to four to five questions, your symptoms align with moderate AUD. If you answer “yes” to six or more questions, your symptoms align with severe AUD. Consult with a licensed mental health professional to further explore AUD. To determine whether—and where—you fall in the alcohol use disorder spectrum, answer the following questions.

It directly influences the stomach, brain, heart, gallbladder, and liver. It affects levels of lipids and insulin in the blood, as well as inflammation and coagulation. It also alters mood, concentration, and coordination.

But I Heard Drinking Was Good For My Health!

When it comes to drinking alcohol and expecting a health benefit, moderation is the key. If you currently drink no alcohol at all, do not start because of the health benefits.