2024-01-25 18:00:44
For most of us, drinking alcohol is an integral part of our social lives. But at what quantity can we speak of excess? It can be difficult to assess whether your individual consumption has become unhealthy – and risks harming your long-term physical and mental health if it has. To help you determine if changes are necessary, this article explains the different benchmarks you can use to track and evaluate your spending habits. We’ll look at what this means from a physical, psychological and broader perspective, and give you advice on what action to take if necessary. Let’s start by exploring what constitutes “low risk” or “reasonable” alcohol consumption…
Reasonable consumption Vs risky consumption: We explain.
A reasonable amount of alcohol for general health and safety is generally no more than two drinks per day for men and one drink per day for women. This recommendation comes from the Centers for Disease Control (CDC), which says this level of alcohol consumption has been linked to a lower risk of health problems such as liver disease, certain cancers, and cardiovascular disease. It’s important to note, however, that these recommendations are strictly intended to be an upper limit – if you consume less than the recommended amounts, the health benefits will be even greater.
The CDC defines binge drinking as more than four drinks per day or more than 14 drinks per week for men and more than three drinks per day or more than seven drinks per week for women. The effects of excessive alcohol consumption can include:
Liver damage. Cognitive impairment. Accidental injuries. Increased risk of certain types of cancer. High blood pressure. Heart failure. Stroke Depression. Anxiety. Memory loss or related problems to dementia.
For individuals under the age of 21 or pregnant women, alcohol consumption in any quantity is not recommended due to potential risks related to their current physical condition and developing body. Additionally, if you are considering driving after consuming alcohol, it is important to remember that it is a fine if your blood alcohol level is between 0.2 g/l and 0.8 g/l.
What are the benchmarks that determine your own consumption?
The number of days you don’t drink.
One of the most effective benchmarks for tracking and evaluating your drinking habits is the number of days you abstain from alcohol each week. To do this, you can set a goal of not consuming alcoholic beverages more than two or three days a week, and then ensure that this goal is achieved regularly.
The total consumption limit.
Another guideline is to limit the amount of alcohol consumed at one time, as well as the total amount consumed in a given period. By counting the number of drinks you have each time and how often you have them, you can get an idea of how much alcohol you consume on a regular basis.
If you report drunkenness at least once per 15 days.
Additionally, monitoring your intoxication levels is another important way to track your drinking habits. If you are extremely drunk more than once or twice a month, it is likely that you are drinking too much alcohol and should consider reducing your consumption accordingly. Likewise, if you feel sick or unwell after drinking even moderate amounts, this could indicate a drinking problem.
The type of alcoholic beverage defines your consumption.
Another helpful guideline is to take note of the type of drinks you consume. Paying attention to whether or not drinks contain high concentrations of sugar or other potentially harmful ingredients can help you determine whether they are safe to consume. Additionally, the amount spent on alcohol, whether purchasing individual drinks at bars or purchasing alcohol in bulk at stores, will also give an indication of the money actually invested in your habit on a weekly or monthly basis.
What alcohol means to you!
Finally, it’s important to evaluate the role alcohol plays in different aspects of your life and determine whether it has become too extreme or too frequent to be considered healthy. Take into account situations such as attending social events where there will be little more than alcohol available, isolating yourself from other people who abstain from drinking, spending all your free time seeking to Getting drunk and neglecting commitments such as family time for nights out with friends are all ways that excessive drinking can have a negative impact on a person’s life and their relationships with those around them. If one (or more) of these behaviors becomes increasingly common, it may mean that you need to change your spending habits.
How to successfully limit (or even eliminate) your alcohol consumption?
Limiting alcohol consumption can be a difficult but rewarding endeavor. There are many strategies for reducing or eliminating alcohol consumption.
Step #1: Set goals.
Above all, it is important to set realistic goals and give yourself time to adapt to any changes. If you’re considering cutting down on your alcohol consumption, start by setting small goals, such as drinking no more than one alcoholic drink per day for the first week. Then gradually increase until you reach your goal. It can also be beneficial to have an accountability partner, someone you can confide in and check in on your progress with regularly.
Step #2: Designate triggers.
It is also important to identify triggers for drinking, such as stress, boredom or loneliness. Knowing what drives you to drink can help you plan activities that will help you avoid these circumstances or replace drinking with healthier habits.
Activities such as walks outside, hobbies like reading or painting, or talking with friends or family members can be effective alternatives to drinking alcohol in certain situations. Additionally, replacing sugary drinks with healthier options like water, tea and natural juices can also help limit alcohol consumption while providing refreshment and satisfaction.
Step #3: Give way to healthy eating.
It can help to stock the fridge with healthy foods that make it easier to resist unhealthy cravings like chips and snacks that can tempt you to drink alcoholic beverages. Ultimately, making healthier food choices will improve overall well-being and reduce the urge to engage in unhealthy habits like excessive alcohol consumption.
Step #4: Don’t hesitate to ask for help.
Finally, one thing that should not be overlooked is to seek professional help if necessary. A mental health specialist can provide advice on how to best manage underlying issues that may contribute to excessive alcohol use and provide coping tools so that anyone struggling with addiction-related issues alcohol use can find other means of support during the recovery process.
Did you find this article useful?
Margot is a woman passionate about science and natural medicine, whose life is dedicated to finding holistic solutions for health and well-being.
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