For patients who want to 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 for information about our content team & processes