In a recent recommendation, U.S. Surgeon General Dr. Vivek Murthy warned that alcohol increases the risk of several types of cancer, including throat, liver, mouth and colon. As the third leading preventable cause of cancer in the U.S., this information follows a growing trend for younger generations to reduce alcohol consumption. Here are six expert tips to help you reduce your alcohol consumption and lower your cancer risk.
Assess your relationship with alcohol
If you're struggling with alcohol dependence, it's crucial to seek professional help. Dr. Chris Tuell, clinical director at the Lindner Center of HOPE, stresses the importance of consulting with a primary care physician before quitting alcohol, especially if you've been a heavy drinker. Withdrawal symptoms can be severe and sometimes require medical monitoring. Dr. Adi Jaffe of IGNTD warns that abruptly stopping alcohol, especially if you are experiencing symptoms such as shaking or sweating, can lead to dangerous seizures.
Set clear goals and monitor your drinking
For those who simply want to reduce their alcohol consumption, Dr. Tuell recommends setting realistic and clear goals. This may include limiting drinking to weekends or reducing the number of drinks per session. Keeping a diary to track your alcohol consumption can help identify patterns and triggers, such as stress from work or family, that lead to drinking. Planning alcohol-free days and gradually increasing them can also be an effective strategy.
Identify triggers and find alternatives
Understanding the factors that trigger you to drink is key to reducing alcohol consumption. These triggers may be related to emotions or situations such as stress or social pressure. Dr. Twell suggests replacing alcohol with non-alcoholic beverages, such as sparkling water or cocktails, when socializing. Engaging in other activities, such as exercise, reading or meditation, can also help deal with the underlying emotions that lead to drinking.
Create a supportive environment
Changing your surroundings can significantly reduce alcohol consumption. Dr. Twell recommends removing alcohol from your home or avoiding environments where drinking is the norm, such as bars. Creating a supportive network of people who share your goal of reducing alcohol use can also help you stick to the right path.
Learn to say no and seek support
Social pressure to drink can be challenging, but learning to say no is a powerful tool. Prepare a polite but firm response for situations where you may be tempted to drink, such as, "No thanks, I'm taking a break from drinking." Surround yourself with supportive friends or family and consider joining a group such as Alcoholics Anonymous or SMART Recovery. Therapy, including cognitive behavioural therapy, can also be helpful for some people.
Be kind to yourself
Making lasting changes takes time, and setbacks are a normal part of this process. Dr. Tuell advises focusing on progress, not perfection. Celebrate your important accomplishments with non-alcohol related rewards, such as a massage or a fun outing. Dr. Jaffe also encourages perseverance by reminding us that even if you slip, it's important to keep moving forward one step at a time. | BGNES
