Drinking alcohol regularly for a prolonged period of time leads to alcoholism and increases the chances of drinking-related problems. However, if you keep a check on your alcohol intake, and use tips to cut down on your drinking problem, you can control alcohol-related problems to a great extent. Here are some tips to help you do that.
Keep track – If you want to cut down on your alcohol intake, you need to keep track of when you drink, how much drink and how often do you drink. Some people will need to put in a conscious effort to keep track of their alcohol intake, but you have to make sure that you keep track as it will help cut down your intake.
Measure and count – If you are in a habit of drinking often, make sure you know the standard drink sizes, and always keep track of how much you have had to drink. It might be easy for you to measure any drink you take at home, but it might not be possible for you to measure the drinks you have at a party. In such a case, make sure you ask the bartender about the recipe of the drink you are taking.
Set goals – If you want to cut down your habit of drinking, then you need to set goals and make a plan to reduce your alcohol intake. Keep your drinking within the limits to avoid alcohol related health problems.
Know your “healthy alcohol intake” – If you are a healthy individual, whether male of female, you can have up to 4 drinks in a day, but no more than 14 drinks in a week. A standard drink measures 12 ounces of regular beer, 8 to 9 ounces of malt liquor, 5 ounces of table wine or 1.5 ounces of 80-proof spirits. If you are over 65 years of age, you can have up to 3 drinks per day but no more than 7 drinks in a week. However, if you have health problems, your intake should be much less than this and you can consult with your doctor about it.
Take food with your drink – Never drink on an empty stomach. Always take some food before you drink so the alcohol absorbs slowly into your system.
Drink slowly – When you do drink, pace yourself and drink slowly, one sip at a time. Also, do not have more than one drink per hour, and never exceed the allowed intake for healthy men and women mentioned above. You can also take non-alcoholic drinks in between your drinks if you must drink to reduce the affects of alcohol. These drinks can include water, soda, juice or any similar drink.
Know when to say “No” – If a friend or acquaintance at a party continues to involve you in drinking, then think straight and know when to say “no”. If you are offered a drink at some party or get together or at the time when you do not want it, then politely refuse it.