For most people, regular alcohol consumption is quite normal, controlled and even healthy. Red wine in particular is touted for its powerful antioxidants and positive impact on the heart. However, when consumed in excess, alcohol can be quite harmful, impairing judgment and causing irreparable damage to the liver, heart, brain and other organs. If you feel like you are consuming too much alcohol, here are a few steps to help you stop drinking to excess.
Instructions
Stop Drinking Alcohol to Excess
1. Keep track of your alcohol intake for a week, noting the time of day, your mood, the type of alcohol consumed, the amount and the setting. For example, you may write that you had four beers with your co-workers at a happy hour after work and that you were tired and stressed. Documenting your alcohol intake is the first step toward controlling your consumption of it.
2. Learn what healthy intake is for your height and weight. In general, experts recommend no more than one serving of alcohol per day for women and no more than two servings per day for men. A serving of alcohol is considered 5 oz. of wine, beer or hard liquor. Staying within these guidelines will prevent you from drinking to excess.
3. Know your limits. Everyone tolerates alcohol different. While the serving sizes outlined above are good guidelines, there are always exceptions to the rule. For example, a 100-pound woman most likely will not be able to handle the same amount of alcohol as a 250-pound man. Know what your body can tolerate and avoid drinking more than you can responsibly handle.
4. Try consuming your alcohol with food, which slows down the rate of absorption in your body. Never drink on an empty stomach.
5. Learn to say no. While drinking alcohol can be a huge part of your social life, learning to say no is an important step in stopping excess consumption of alcohol. Try drinking water between every alcoholic drink, or cut your hard liquor with water or a spritzer to avoid drinking to excess.
6. Make yourself accountable. If you know you will be around alcohol, plan ahead how many drinks you will consume. Tell a friend or set an alarm on your phone so you’ll know when to stop drinking.
7. Keep alcohol out of your home. Save it for a special occasion, such as a party or dinner out. The less alcohol you have around, the less you’ll be tempted to drink to excess.
Tags: drinking excess, more than, your alcohol, Alcohol Excess, alcohol intake, avoid drinking, Drinking Alcohol