Drink less alcohol

Research says that abstaining from or limiting alcohol consumption is important to help you stay healthy.

While some studies show that moderate drinking might have a protective effect on the heart/circulatory systems and may help protect against type 2 diabetes and gallstones, most health risks linked to drinking alcohol (including the risk of many cancers) go up with any amount of consumption.

If you decide to drink, 7-9 drinks per week is the max. amount for women and 14 drinks per week is the max. amount for men. Neither group should have more than 1-2 drinks per day.

TIP: One drink equals: 9 oz (266 mL) of beer, 6 oz (177 mL) of wine, or 1 oz (30 mL) of spirits.


Excessive drinking can lead to:

  • changes in liver function
  • addiction
  • hypertension
  • weight gain
  • increased risk of certain cancers
  • inflammation
  • sexual dysfunction

Alcohol is a depressant drug that can be addictive. Long-term effects include permanent liver damage. The good news is that if you stop drinking, your liver functioning will usually return to normal.

Benefits of giving up alcohol:

  • improved energy
  • better sleep
  • consumption of fewer calories
  • reduction of risk for liver disease and certain cancers


Non alcoholi

Take a breath: Give yourself time to make a conscious choice before you order or make a drink.

Drink water with meals: At every meal, make water your default beverage of choice.

Count & measure your drinks: If you do decide to drink alcohol, keep track of what you’re consuming!

Switch it up: If alcohol is already a habit, exchange it for some other action. For example, go for a walk before dinner or sip on sparkling water with lemon or ginger while you’re preparing a meal.


Set realistic goals: Cold turkey might not be your style, but you can cut back slowly. Set a goal you can stick to!

Understand your triggers: Know what your trigger is for having a drink. Choose to avoid it, or when it comes up, acknowledge it and make a conscious decision to choose something besides alcohol.

Increase friction: Remove alcohol from your house to make it less convenient to have a drink.

Get help: If you need extra support, talk to your doctor about getting help to change your drinking habits.


Carebook Health & Wellness Team – Last reviewed 04-2019 Visit Carebook.com for information about our content team & processes