U.S. Surgeon General Dr. Vivek Murthy warned in a recent advisory about Alcohol use Increased risk of cancer.
The warnings state that alcohol can increase the risk of cancer of the throat, liver, esophagus, mouth, larynx (voice box), colon and rectum, making it the “third leading preventable”. Cause of cancer“In the United States
This guidance follows the emergence of the “sober curious” trend, with younger generations cutting back on how much they drink or choosing not to partake at all.
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For those who want to limit their alcohol use, here are six tips on how to do so safely.
The Surgeon General's advice noted that alcohol-related cancer deaths occurred even in some moderate drinkers. (Istock)
1. Analyze your alcohol addiction
Alcohol is “one of the most dangerous substances” when it comes to detoxification, and sometimes requires medical hospitalization to control it Withdrawal symptomsAccording to Dr. Chris Tuel, clinical director at the Lindner Center for Hope in Mason, Ohio.
“If you are one of the 40% of Americans trying to stop using alcohol, it may sometimes be necessary to seek counseling services.”
Tuel, who is also an associate professor at the University of Cincinnati College of Medicine in the Department of Psychiatry and Behavioral Neuroscience, recommended talking to your primary care doctor before stopping years of heavy alcohol use.
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Dr. Adi Jaffe, Ph.D., CEO of addiction recovery platform IGNTD in Los Angeles, noted that in some cases, it may be “medically inadvisable to quit smoking” if Alcohol dependence Severe.
People who drink heavily, or consume five to seven drinks a day, should consult a doctor before quitting smoking, one addiction specialist recommended. (Istock)
“You should consult a medical professional before stopping,” said Jaffe, author of “Unhooked.” “This is especially true if you experience shakiness, tremors, or sweating when you don't drink, even for a day or two.”
“These are signs that someone might have a grand mal seizure if they suddenly stop behaving.”
2. Set clear goals and track patterns
For people who don't have a “necessarily problematic” relationship with alcohol and are just looking to cut back, Tuel recommended setting clear goals to get there.
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“With any behaviors you plan to change, what are clear, realistic, and specific goals about how much or how often you plan to drink?” he asked.
“Maybe your goal is to only drink on weekends, or maybe you limit your alcohol intake to two drinks at each occasion.”
Writing down your drinking behaviors can help identify triggers, experts say. (Istock)
Tuel suggested tracking your drinking by keeping a diary of when, where and how much you drink.
“This helps identify patterns or triggers that may be linked to your mood, such as work or family stressors Stress and anxietyHe said.
The expert added that planning alcohol-free days and then gradually increasing the number of those days each week can be effective.
3. Avoid triggers and find alternatives
After tracking when, where and how much you drink, it may become clear what drives you to drink.
He encouraged Tweel to identify these attitudes, emotions, and behaviors and find alternative ways to deal with them.
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“These triggers will often lead to behaviors that give us comfort and/or reward, and many times that is not a healthy way to cope,” he said.
“He chooses Non-alcoholic drinks In social settings…such as sparkling water, mocktails or herbal teas, to satisfy a drinking habit…or avoid places where there is a lot of drinking.”
Social pressure to drink can be a huge temptation, experts say. (Istock)
Jaffe commented that focusing on reducing alcohol intake will not be as effective as drinking something else, such as a non-alcoholic beverage, or doing a different activity instead.
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Twill agreed that finding A A healthier alternative Bad behaviors are a good way to stop them.
This can include stress-relieving practices such as exercising, reading, journaling, or spending more time with supportive friends.
Adding movement as an alternative to drinking can help curb bad habits. (Istock)
Movement, mindfulness exercises, and meditation can also be helpful practices throughout the day, according to Jaffe.
“You can do these practices while brushing your teeth or while making coffee,” he said. “Meditation practices “As little as five or 10 minutes can have an amazing impact on your response to stress in life.”
4. Change your environment
Removing temptations from your environment is a good way to prevent access, according to experts.
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Tuel suggested removing alcohol from your home or limiting activities that make it more accessible, such as hanging out at bars.
He added: “Smell is the strongest of the five senses associated with memory.”
Jaffe agrees that environment “plays a big role” in how people react to alcohol.
“If you're looking to reduce your drinking…having other people along for the ride will go a long way toward helping you achieve your drinking reduction goals.”
5. Practice saying “no” and surround yourself with support
The social pressures of drinking can be a trigger, but learning to say no is powerful. Tuel recommended being prepared with a “polite but firm” response in situations where you might feel pressured to drink.
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This can be as simple as: “No, thanks, I'll stop drinking” or “I'm fine, thanks.”
Tuell advises surrounding yourself with supportive people, such as trusted people Friends or family members With whom can you share your goals?
Experts recommend surrounding yourself with supportive individuals with whom you can share your goals. (Istock)
He also suggested joining a support group, “such as Alcoholics Anonymous, SMART Recovery, Celebrate Recovery, or Women for Sobriety.”
“If you are one of the 40% of Americans trying to stop using alcohol, it may sometimes be necessary to seek out… Consulting services“.
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Tuell also mentioned that methods such as cognitive behavioral therapy can be effective.
6. Be kind to yourself
Think about the reasons you want to reduce your alcohol intake – whether or not you should Improve your healthOr saving money, strengthening relationships, or any other motivating factor — can help keep you on track, according to Tuel.
“Setbacks are normal. So be kind to yourself and focus on progress, not perfection.”
Also encourage celebrating important milestones by enjoying something non-alcohol-related, such as a massage, a round of golf, a shopping trip or another fun outing.
“To make changes, it takes time,” Tuel said. “Setbacks are normal. So be kind to yourself and focus on progress, not perfection.”
“If you keep going step by step, you'll get to a point where you're drinking much less.” (Istock)
While about 40% of people abandon their New Year's resolutions before the end of January, according to Jaffe, the specialist said it's important not to get discouraged by mistakes.
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“Learn from it and keep moving forward,” he advised.
“If you keep going step by step, you'll get to a point where you're drinking much less.”
