How to Reduce Alcohol Use: Benefits and Ways to Cut Back

At Hinge Health, we understand that you may need support to reach your goals, including reducing alcohol consumption as part of a healthy lifestyle. Read on to learn the benefits of cutting back and practical tips to help you reduce alcohol consumption and feel your best.

Note: If you're struggling with alcohol abuse or addiction, it's important to get professional help. See resources at the bottom of this article.

Benefits of Reducing Alcohol Consumption

According to the U.S. Dietary Guidelines, men should limit alcohol to no more than 2 drinks per day, while women should stick to 1 drink per day. You can also check with your physician or medical provider to get specific recommendations for you. Here are some of the benefits you may experience when you cut back on alcohol intake:

• Better sleep. While alcohol may initially make you feel relaxed and sleepy, it disrupts your sleep later in the night. Excessive drinking, even occasionally, can be particularly harmful to your sleep.

• More energy. Better sleep helps you wake up refreshed and energized. Even one drink in the afternoon or evening can disrupt your sleep, leaving you feeling tired and dehydrated. Alcohol is a diuretic, which means it removes fluid from your body, contributing to fatigue.

• Improved memory. Alcohol impacts brain function. Cutting back can improve your memory, as even moderate drinking may shrink the hippocampus, the brain's memory and learning center.

• Reduced pain and inflammation. Reducing alcohol can ease joint and muscle pain by lowering inflammation.

• Mental health boost. Drinking less can improve your mental health by reducing anxiety and enhancing sleep, energy, and focus.

• Long-term health benefits. Reducing alcohol consumption can significantly lower your risk of stroke, heart attack, liver disease, and certain types of cancer. Cutting back may also lead to noticeable benefits like improved skin and easier weight management, if that aligns with your personal goals. 

Tips to Reduce Alcohol Intake

Here are some practical strategies to help you reduce your alcohol consumption:

Track your habits

Keep a journal for a few weeks to track how often and how much you drink. Tracking your drinking habits can give you a clearer picture of your current patterns and help you identify triggers. It can also help you see if your consumption is excessive or tied to certain situations. For example, you might notice you always drink a glass of wine while cooking dinner or a beer while watching sports. According to the U.S. Dietary Guidelines, one drink is defined as:

• 12 oz of beer (5% alcohol)

• 5 oz of wine (12% alcohol)

• 1.5 oz of distilled spirits (40% alcohol)

Set clear goals

Start by identifying your personal motivation for reducing alcohol consumption, such as improving sleep, reducing stress, or managing your weight. Plan how many days a week you'll drink and how many drinks you'll have. Scheduling alcohol-free days each week can also be beneficial. For example, maybe you decide you’ll only drink on weekend nights and limit yourself to a certain number of drinks per night. Write down a specific goal and place it somewhere visible as a daily reminder. 

Make a plan

Anticipate potential challenges, like social events or stress triggers and brainstorm strategies to handle them, such as practicing how to say no, or having a go-to non-alcoholic beverage you can turn to in situations when you don’t want to imbibe, such as a seltzer with lime. Replace happy hours with other activities that don’t revolve around alcohol such as coffee dates or walks. If alcohol is tempting, consider removing it from your home and keep non-alcoholic beverages easily accessible, such as sparkling water or herbal tea, to reduce temptation.

Reward progress

To stay motivated, celebrate alcohol-free days by rewarding yourself with something meaningful, like a new book or an activity you enjoy.

Find support

Share your goals with a trusted friend, family member, or healthcare provider. App-based programs like Reframe and Sunnyside can help you build healthier habits.

If you need professional support, here are some resources to consider:

Contact your healthcare provider. Reach out to your physician or other healthcare provider to discuss your desire to reduce or eliminate alcohol. They can provide guidance on techniques and resources available to you, including referrals to other providers or programs.

Connect with your employee assistance program (EAP) Some employers offer an EAP with support resources. Your Hinge Health coach can help you connect with this resource. EAPs are entirely confidential, and your employer will never be notified that you reached out.

Contact your health insurance provider Call the number on the back of your health insurance card to find out what providers are in-network and what benefits you have.

Online resources. There are many online tools to help you locate local support or providers:

• Alcohol Treatment Navigator

• Find Treatment

• SAMHSA National Helpline

Staying on Track

Reducing or eliminating alcohol can be challenging, and it's common to face obstacles along the way. Remember, you’re not alone. Many people share this experience, and seeking professional support can provide the guidance and encouragement you need to navigate this journey successfully. Your Hinge Health coach can help guide you toward the support you need.

References

1. CDC. (2024a, October 15). Getting Started With Drinking Less. Drink Less, Be Your Best. https://www.cdc.gov/drink-less-be-your-best/getting-started-with-drinking-less/index.html

2. What Are the U.S. Guidelines for Drinking? - Rethinking Drinking | NIAAA. (n.d.). Rethinkingdrinking.niaaa.nih.gov. https://rethinkingdrinking.niaaa.nih.gov/how-much-too-much/what-are-us-guidelines-drinking