Choosing an alcohol free life
Recently I met a group of friends for dinner and out of 6 of us, only 2 were drinking alcohol, one was driving and 3 had chosen to reduce their alcohol intake and were excited about how they were feeling.
This kind of number of non drinkers on a night out used to be unheard of and certainly stigmatised, but these days being sober, curious or teetotal is the new norm.
Studies have shown that drinking less can massively improve our health and overall lifespan. I have found more and more clients are reaching out to me on the quest to remove or reduce their consumption. Some mention that it’s causing damage to their relationships, their work, and in most cases sleep is badly affected. Tiredness will definitely have us reaching for high sugar foods to achieve an energy boost, this is due to the chemical called ghrelin which is released in high amounts when we sleep badly, which in turn causes hunger.
With so many people now choosing to go alcohol free, bars and restaurants have massively increased their options and certainly enhanced the taste too. The reduced/non-alcohol industry is now booming, due to a change in client needs.
The science around drinking alcohol is also helping people to choose a new approach.
In 2022, the Centers for Disease Control and Prevention updated its guidelines on reducing alcohol consumption, recommending that adult men over the legal drinking age limit should have only two drinks or less a day, and women should have one drink or less per day. Emerging evidence suggests that even drinking within the recommended limits may increase the overall risk of death from various causes, from several types of cancer and some forms of cardiovascular disease.
If you are considering reducing your alcohol intake here are some simple steps.
Set clear, achievable goals: Establish specific, realistic goals for reducing your alcohol intake. This could involve committing to drink only on certain days of the week, limiting the number of drinks per occasion, or gradually decreasing the frequency of drinking.
Find alternative activities: Replace drinking with healthier alternatives such as exercise, hobbies, or social activities that don't revolve around alcohol. Engaging in activities that you enjoy can help distract you from the desire to drink and provide a healthier outlet for stress and relaxation.
Avoid triggers: Identify situations, places, or people that may tempt you to drink and try to avoid them. Whether it's certain social gatherings, specific bars or restaurants, or even certain friends, recognising and avoiding triggers can significantly help in reducing alcohol consumption.
Seek support: Don't hesitate to reach out to friends, family, or support groups for assistance. Sharing your goals with others can provide you with a support system that encourages and motivates you to stay committed to your decision to reduce alcohol intake.
Practice mindfulness and stress-reduction techniques: Learn and practice stress-management techniques such as meditation, deep breathing exercises, or yoga. Building mindfulness practices into your daily routine can help reduce stress and improve your ability to cope with triggers that may lead to increased alcohol consumption.
Remember that reducing alcohol intake can be challenging, and it's essential to be patient with yourself throughout the process. If you find it difficult to reduce your alcohol consumption on your own, consider seeking professional help from a healthcare provider, counsellor or Health Coach. You can reach me to have a free consultation at www.sarahstannard.com