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A decade ago scientists and public health experts agreed with me. A drink or two a day was safely within most public health guidelines, and research even suggested that a little alcohol could protect against cardiovascular disease. I have seen the terrible toll of alcohol use disorder and know the risks. In other words, the study’s findings indicate that moderate drinking for men and women should be no more than 100 g, approximately the same amount recommended for women by the US guidelines.

Some people attain their goal only to find that old habits crop up again later. When you’re looking to drink in moderation, it’s a good idea to designate a few days as no-drinking days. Take some time to decide which days are OK to have a drink and which days are off-limits. Monument provides evidence-based support that includes professional counseling, a peer community, and physician-prescribed medication to stop drinking. This holistic treatment model is designed to help you reach your goals in an environment that’s welcoming and supportive.

Set Limits

Moderation gives you control of your drinking and allows you to take back control of your life. Your buzzed self will actually have more fun and thank you later since it no longer has to do “on the spot thinking” about how much to drink. Many people find that through observation, they discover they frequently drink one or two drinks more than what is actually their true pleasure point. By reframing your drinking target as a “magic number” that is about your pleasure rather than as a “limit,” many people are able to embrace alcohol moderation as a friend rather than a foe. Part of the observation process includes observing your willingness or ability to indicate awareness of your drinking over a predetermined period of time.

• Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
• There are books on alcoholism with general guidelines that can help people looking for ways on how to moderate drinking.
• When, in reality, the health risks of binge drinking are present regardless of how often it occurs.
• All alcohol contains congeners, which are the byproducts of the fermentation process.

Guidelines for moderate drinking have been set by the US Department of Health and Human Services and the World Health Organization. To understand how much alcohol is too much, it may be helpful to know the definitions of excessive drinking. To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables.

How to Figure Out if Moderate Drinking Is Too Risky for You

During the times when you’re alcohol-free, does it change how you feel and where you place value in your life? Do you find you’re able to think more clearly, focus better, and maintain your energy? Build upon these positive changes as you continue to cut down on drinking alcohol, and don’t feel discouraged if you face challenges along the way.

• In 2012, results of a study of swine with high cholesterol levels suggested that moderate consumption of both vodka and wine may reduce cardiovascular risk, with wine offering greater protection.
• As noted above, these distinctions are absent from the UK guidelines.
• Many who practice it find that they are better at understanding how much they are drinking, are able to reduce or eliminate binge drinking, and suffer fewer negative consequences from alcohol abuse.
• Or if you wish, you can make retroactive entries and simply indicate this with “No” per above.

Many people find a two-week period is a good length of time for an observation period, but you can choose whatever period of time feels best for you. It is very important to note that this is different from alcoholism or addiction to alcohol. The benefits of alcohol lead many of us to drink so frequently that it can become habitual. Instead of drinking alcohol, plan out the non-alcoholic beverages you can order or make instead. Enjoyable, non-alcoholic alternatives include soda and fresh lime juice, virgin mojitos, soda with fresh fruit, kombucha, or mocktails. Monument’s Community is available 24/7, and is completely anonymous.

Risks of Moderate Drinking

Doing a reality check with a simple online self-assessment might be the first step. Take the Alcohol Use Disorders Test (AUDIT) how to moderate drinking developed by the World Health Organization (WHO) online. Moderated drinking is, in many ways, easier than complete abstinence.

Preparing and anticipating questions will help you make the most of your appointment time. Many people with alcohol problems and their family members find that participating in support groups is an essential part of coping with the disease, preventing or dealing with relapses, and staying sober. Your health care provider or counselor can suggest a support group. Residential treatment programs typically include licensed alcohol and drug counselors, social workers, nurses, doctors, and others with expertise and experience in treating alcohol use disorder. For serious alcohol use disorder, you may need a stay at a residential treatment facility.