Top Tips For Going Alcohol-Free
Article by Issy Morris
With another new year beginning, you may feel even more incentivised to better your health. One way this can be achieved, is through decreasing your alcohol intake, which has been associated with many health benefits, such as better sleep, boosting your energy levels, losing weight and saving money (2,3).
Whether this be a cold turkey approach where you give up alcohol for good, or gradually decreasing your weekly consumption, this is a personal choice, but you will need to consider your reasons for why you are choosing to reduce/ stop your intake, as this will likely be easily forgotten when the cravings are high! This blog will provide some top tips on how you can help make going alcohol free or reducing your intake, a lasting one.
1. Educate yourself – how much do you drink?
The UK guidelines for drinking state: no more than 14 units of alcohol a week, spread across 3 days or more (2). But what does this actually look like?
14 units:
6 medium glasses of wine (175ml)
6 pints of 4% beer
6 double shots of a spirit
Educating yourself on how much you drink per week is a great way to work out where you sit compared to these guidelines. This way you can set your own objectives, relative to your current intake. There’s no completely safe level of drinking but sticking within these guidelines helps lower the risk of damaging your health (2). Using this unit calculator link here is a fantastic way to help keep you on top of how much alcohol you’re consuming.
2. Know the health risks
Overtime, excessive alcohol use can lead to the development of serious chronic health conditions and diseases, including: (4)
High blood pressure, heart disease, stroke, liver disease, and digestive problems.
Cancer of the breast, mouth, throat, oesophagus, voice box, liver, colon, and rectum.
Weakening of the immune system, increasing the chances of getting sick.
Learning and memory problems, including dementia and poor school performance.
Mental health problems, including depression and anxiety.
Social problems, including family problems, job-related problems, and unemployment.
Alcohol use disorders, or alcohol dependence.
Knowing these side effects may help you with motivation to cut down / out alcohol.
3. Find an alternative
Nowadays, there are plenty of non-alcohol alternatives out there, including non-alcoholic gins, wines, and beers, as well as classic soft drinks too. Experiment with alcohol free drinks that help satisfy that craving, without the hangover! Use a nice glass and even add ice and a slice of lemon. Here are some alcohol-free alternatives, that may aid your health and your pocket: (5)
Soda and fresh lime. Simplicity at its best with the added boost of antioxidants.
Frozen fruit added to water. A summer hit that can be enjoyed in the heat or cosied up by the fire in winter.
Kombucha. A delicious sugar free fizzy drink alternative packed full of friendly bacteria (6).
Virgin bloody Mary. A drink with a hit and packed with some veggies.
Virgin Mojito. A low-calorie option without the rum.
Half a glass of cranberry juice with half a glass of soda, with added lime juice. Reminiscent of a cosmopolitan, but with half the sugar and of course, alcohol free.
Soda or fizzy water with fresh or frozen fruit. Add a dash of sugar free squash for a delicious and refreshing drink.
Mocktails. These can sometimes be high in sugar, but they can still be enjoyed every now and then on special occasions!
Alternatively, if it’s a special occasion or you’re happy to pay a little extra, then there are plenty of alcohol-free drink alternatives, such as spirits, where you can get the same alcoholic taste, without the alcohol.
4. Make a plan – be prepared!
Have a list of the reasons why you are reducing or stopping your intake and refer to them whenever the cravings set in. Tell friends and family your aims, reframing drinking as any other health behaviour that you would like to change, such as eating better or exercising more. This helps normalise the changes you are trying to make (8). Remove any temptations such as alcohol from the house and consider swapping the pub catch up to a picnic in the park or coffee date (1).
Whether you decide to completely remove alcohol from your diet or simply aim to reduce your intake, the first 30 days will be the toughest (7). Be prepared to turn down alcohol at social occasions. Triggers and tests such as party’s will likely be the most difficult but be clear on your goals and objectives. Come prepared with your favourite alternatives to help subside any cravings. However, if you slip up, don’t beat yourself up! (7). Move on and consider altering your goals to ensure they are realistic, such as limiting alcohol intake at a slower pace.
5. Be present
Finally, notice all the benefits from reducing / limiting your alcohol intake. This will likely aid motivation and provide you with some well-deserved satisfaction!
This blog was written by Issy Morris, who is currently completing her second half of her masters in Sport and Exercise Nutrition with the aim of getting on the SENR. She is an ex-international triathlete, who is now using her sporting background to expand her nutritional knowledge. Her passions include RED-S and helping others to achieve their goals in a manner that best suits them. You can find her on Instagram @issymorris13.
References
(1) (2022) Tips to Reduce Drinking. Alcohol Think Again. Available at: https://alcoholthinkagain.com.au/alcohol-your-health/tips-to-reduce-drinking/ (Accessed January 7, 2023).
(2) (2023) Drink Less. NHS. Available at: https://www.nhs.uk/better-health/drink-less/ (Accessed January 7, 2023).
(3) (2022) Benefits of cutting down or giving up alcohol. HSE. Available at: https://www2.hse.ie/living-well/alcohol/health/improve-your-health/benefits-of-cutting-down-giving-up/ (Accessed January 7, 2023).
(4) (2023) Alcohol Use and Your Health. Alcohol and Public Health. Available at: https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm (Accessed January 7, 2023).
(5) (2023) Tips to reduce your drinking. Cancer Council Victoria. Available at: https://www.cancervic.org.au/preventing-cancer/limit-alcohol/tips-to-reduce-your-drinking (Accessed January 7, 2023).
(6) (2022) 8 Evidence-Based Health Benefits of Kombucha. Healthline. Available at: https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea (Accessed January 7, 2023).
(7) (2022) Simon Chapple. How to stop drinking alcohol. Available at: https://www.gq-magazine.co.uk/lifestyle/article/how-to-quit-drinking (Accessed January 7, 2023).
(8) (2022) 16 Expert Tips For Reducing Your Alcohol Consumption. Forbes Health. Available at: https://www.forbes.com/health/body/how-to-stop-drinking-alcohol/ (Accessed January 7, 2023).