In the UK, the Chief Medical Officer’s guidelines state that to minimise health risks from alcohol, we should not regularly drink more than 14 units a week. It’s suggested that this amount be spread over 3 or more days because binge drinking on a day or two is more likely to lead to illness and injury.
Here’s some ways to moderate your drinking
- Remind yourself of your ‘why’. What is the reason you’re trying to make changes to your health? This could help motivate you to stick to your guns.
- Identify drinks that trigger you into bingeing and drinking in excess, and avoid them where possible.
- Commit to having a number of alcohol free days a week. Make it attainable and build on it.
- Offering to drive on a night out can gain you brownie points and excuse you from drinking at the same time.
- Commit to drinking alcohol at set times, for example only when socialising with friends.
- Make a plan of what you’ll consume and know your limits when you’re socialising.
- Eat something substantial before you drink. This will slow alcohol absorption.
- Alternate alcoholic drinks with low or no alcohol options like a diet soda or sparkling mineral water with a squeeze of lime.
- Use a measure when drinking at home. Free pouring can lead to drinking more than you realise.
- Swap high strength beers for low/no alcohol versions.
- Hydrate. Alcohol is very dehydrating so drink lots of water to compensate.
- Be honest with yourself and others. If there’s places or people that lead you to drink in excess, think about the reasons why? Can the reasons be remedied or should you avoid them? Reflecting on these factors can help us to moderate our drinking in the long term.
If you’re regularly drinking to excess and want to seek help, you don’t have to do it alone. Get support to make things easier, starting with speaking to your GP or Nurse Practitioner.
