It’s wine-o-clock. Rosé all day. Mommy juice. You’ve no doubt seen the memes, tumblers, and t-shirts that serve as reminders of just how ingrained alcohol is in our social fabric. It’s the lubricant that can liven conversations, melt anxieties, and offer a brief respite from day-to-day drudgery. Until, that is, the drinking goes too far.

April is Alcohol Awareness Month, which is an initiative launched by the National Council for Alcohol and Drug Dependence (NCADD) in 1987 to call attention to issues of addiction and minimize the stigma around getting help. One way to honor the theme of the month is to understand the health implications of drinking and commit to moderation, if needed, in your own life.  

Alcohol use by the numbers

Before we get into the whys and hows, consider these numbers about just how prevalent alcohol use—and abuse—is across the country:

  • According to the 2019 National Survey on Drug Use and Health (NSDUH), 80.3 percent of people ages 12 and older reported that they drank alcohol at some point in their lifetime, with 65.1 percent reporting that they drank in the past year, and 50.8 percent say that they drank in the past month.
  • In that same survey, nearly one-quarter of those polled acknowledged binge drinking, which is defined as consuming four or more drinks in one sitting for women or five or more drinks for men in one sitting.
  • According to the Centers for Disease Control and Prevention (CDC), excessive alcohol use is a leading cause of preventable death in the United States. It’s linked to more than 95,000 deaths each year, shortening lives of those who died by an average of 30 years.

Drinking and your health

When considering the physical illnesses that could be related to alcohol, many people don’t think about cardiovascular disease and cancer. But those, as well as many other conditions, could be connected to drinking.

In fact, when analyzing alcohol-related deaths, the CDC found that more than 50 percent of them stem from health effects. It’s important to note that alcohol is also a contributing factor in deaths that involve another substance, such as drug overdoses, as well as suicides and vehicle crashes.

Here are some of the long-term health risks associated with excessive alcohol consumption, according to the CDC:

  • Heart disease, stroke, high blood pressure
  • Liver disease
  • Problems with the digestive system
  • Certain cancers, including cancers of the mouth, throat, esophagus, liver, and colon
  • Increased potential for getting sick because of a weakened immune system
  • Learning and memory problems
  • An increased risk of depression, anxiety and other mental health problems
  • Alcohol dependence or alcohol use disorder

Think before you drink

If you’re going to drink alcohol, do so in moderation. The 2020-2025 Dietary Guidelines for Americans recommends limiting drinks to one per day for women and two per day for men. Whether you’re concerned about the amount of alcohol you consume, or you’re simply sober-curious, consider trying the following tips.

Take a break

If you’ve fallen into a habit of pouring that glass of wine at the end of the day, try breaking that habit. Choose an amount of time—maybe it’s a week, maybe it’s a month—and put down the bottle. A break can’t hurt, and could actually help with a little mental clarity, improved energy and, if nothing else, reduced calorie consumption.

Drink mindfully

In the last couple of years, the term “mindful drinking” has become buzzworthy. Rather than going from one drink to the next on autopilot, a mindful drinker aims to be more present, and takes a moment to consider whether or not, and why, they want to have that next drink.

Make a plan

If you’re trying to reduce how much you drink finding it difficult in practice, try a new approach. For simplicity’s sake, commit that you won’t drink more than the guidelines suggest (one drink for women a day and two for men).

To keep moderation top of mind, you could download an app that tracks your drinks. Or start a drink diary to note the number of drinks you consume and how you feel about it. Being able to look back at a number of entries could give you a new perspective or awareness of how you use alcohol, and whether or not you should cut back.

Opt for alcohol-free alternatives

Non-alcoholic beer has proliferated in the last few years, and bars and restaurants are offering mocktail options like never before. Consider sparkling water as a healthy alternative to a cocktail, and add a bit of fruit for more natural flavor. Mix things up by taking a few nights off each week from drinking, or space drinks out by alternating with non-alcoholic beverages.

Cheers to your health

When it comes to drinking, health experts agree that less is better. If you think you might have alcohol dependence or alcohol use disorder, make an appointment to see your primary care doctor or a specialist, who can conduct a screening and help you set up a treatment plan, if needed.

And remember, putting your health first is something to celebrate. But that celebration doesn’t have to involve raising a glass.