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TOP TEN: Alcohol reduction
from 4Dorset June 2020
by Dorset View
Top 10 tips to reduce your alcohol consumption
If you’re reaching for the beer or wine bottle more regularly than usual, stop and think. Men and women should not exceed 14 units per week, that’s 14 x 25ml measure of spirit OR 6 x 175ml glasses of wine OR 6 x pints of beer/lager/cider. Being furloughed and in lockdown may have caused you to drink more than usual so here are 10 tips to help you cut down:
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1. Alternate your drinks with alcoholfree options.
2. Track your units using an app. You can calculate your calories too and set goals to help you moderate your drinking.
3. Avoid temptation by reducing the amount of alcohol you have in the house.
4. Take up a sporting or other activity instead of drinking.
5. Say no when you are offered a drink.
6. Pace yourself by limiting the number of units you consume in a drinking session.
7. Reward yourself. If you save money on buying alcohol, spend it on something else like a new outfit or put the savings into a ‘holiday’ pot.
8. Have drink-free days during the week – for example you could limit your drinking to Friday and Saturday nights.
9. Enjoy the benefits. You might notice you are sleeping better, or have lost some weight so make the most of the improvements to the way you look and feel.
10. Reduce alcohol at your own pace. You could start with alcoholfree days, then try an alcohol-free week, then a month and so on. It’s surprising what you can achieve if you do it in small steps.
If you consider you have an alcohol problem and are drinking heavily, going ‘cold turkey’ or suddenly drinking no alcohol at all can cause serious alcohol withdrawal symptoms.
According to Dr Dr Sarah Jarvis of Drinkaware’s Medical Advisory Panel, "Psychological symptoms are very common, and not just if you're a really heavy drinker. You can have short-term problems even with relatively low levels of alcohol consumption if you've become used to drinking really regularly.” Psychological symptoms can include irritability, poor concentration, feeling shaky, feeling tired, difficulty sleeping or bad dreams.
Physical alcohol withdrawal symptoms including trembling hands, sweating, headache, nausea, vomiting, palpitations and lack of appetite are less common, but are often a sign that the sufferer was drinking at worrying levels.”
Severe physical side effects include convulsions, confusion, fever and even hallucinations. If you experience physical withdrawal symptoms of any kind, you should see your doctor as soon as possible.
Your doctor may be able to prescribe medication that can help with alcohol withdrawal symptoms, and will be able to refer you to a specialist alcohol team for support. They can also offer counselling and psychological support, and can put you in touch with local support groups to help you stay on track.
