Alcohol’s effect on the body starts at the first sip and can have a lasting impact on your health. However, you’re unlikely to notice these effects right away.
Dr. LaPietra explains that, in the long term, alcohol can have a significant impact on an individual’s health, especially for those who drink regularly and have other risk factors, such as high blood pressure, heart disease or liver disease. “The truth is, even those who drink within the daily recommended limits—one drink or less a day for women and two drinks or less a day for men—face potential long-term health effects.”
That’s because alcohol can affect every part of your body, including your mental health. “Many people connect alcohol to liver cirrhosis and think that, as long as their liver is healthy, drinking isn’t impacting their health,” says Dr. LaPietra. “However, we know that alcohol also increases your risk for stroke by raising blood pressure, makes you more susceptible to infection by weakening the immune system and is the third leading preventable cause of breast, colon and other cancers. Additionally, alcohol may cause other health issues and worsen existing conditions.”
Dr. LaPietra also points out that alcohol can reduce inhibitions, impair decision-making and increase anxiety and depression.
“We want our patients and communities to be informed and make decisions that are right for them,” shares Dr. LaPietra, “There is no one-size-fits-all approach. If you drink regularly and are interested in cutting back, you will likely see positive effects in your daily life, including better sleep!”
To reduce or stop drinking alcohol, Dr. LaPietra suggests trying these tips for a set time, for example, a month, to see if you notice any improvements to your health.
Tips for Reducing or Eliminating Alcohol Use
- Track how often you drink. Like a food journal, writing down every time you drink alcohol can help you identify how often you have an alcoholic beverage and understand your drinking habits.
- Set a goal. The goal should be bigger than just reducing or eliminating alcohol from your diet. Maybe you want to lower your blood pressure, decrease your risk for cancer or improve your mood. Having this goal in mind will help you stay on track.
- Set manageable expectations. Starting small can help set you up for success. If you drink regularly throughout the week, try cutting back to a day or two. Or test out a ‘dry month’ to see how you feel without alcohol. Remember, you don’t have to stop drinking immediately.
- Check in with yourself. Make sure you’re checking in with yourself physically and mentally each week. Ask yourself: Do I feel more energized? Am I getting better sleep? Do I feel less anxious? Recording these answers in a journal, notepad or voice memo can help keep you motivated or signal where you need support.
- Find alternatives. Drinking alcohol is often connected to social gatherings or events. Try swapping an alcoholic drink for a mocktail, seasonal lemonade or even flavored iced tea or water. That way, you can still enjoy a tasty beverage with friends and family.
Before making any changes to your routine, Dr. LaPietra recommends talking with your primary care physician and having an annual wellness check. These steps can guide you towards healthier choices for your overall health and well-being.
If you would like support in reducing your alcohol use, contact IFPR’s Peer Recovery Program at 848-303-0008 to speak with a certified recovery specialist. Recovery specialists can help you build healthier coping skills, reduce your use of substances and cultivate a supportive community. You can also visit rwjbh.org/preventionandrecovery to learn more about the RWJBarnabas Health Institute for Prevention and Recovery.