2 weeks Ago By Submitted
By Roshanda Grayson-Thomas, Psychiatric Mental Health Nurse PractitionerAbout 65 percent of Americans of legal drinking age drink alcohol, but is it safe?That’s the question many people find themselves asking as scientific evidence mounts that even small amounts of alcohol consumption over time increase risks for developing various types of cancer and other serious health issues. Although moderate drinking is considered low-risk, the risk isn’t zero — and the more alcohol a person consumes, the higher the risk becomes.Short-term risks associated with excessive drinking have been broadly publicized for decades.
Excessive drinking lowers inhibition and decision-making ability, which can lead to injuries, car crashes, accidental overdose, and an increased risk of suicide. Every year, roughly 178,000 people in the United States die from excessive alcohol use, according to the Centers for Disease Control and Prevention (CDC).What we now know is that drinking alcohol also appears to have serious long-term effects.
It has been linked to colorectal, breast, oral, esophageal, and liver cancer, as well as liver disease, high blood pressure, weight gain, stroke, heart disease, digestive problems, mental health conditions, and poor sleep. It can interfere with nutrient absorption and lead some people to skip meals altogether. Excessive alcohol use also raises the risk of developing cognitive diseases like dementia.
The good news is that the more we understand about alcohol’s impacts, the better choices we can make for our health. If you decide you want to drink less or quit altogether, there are resources and support available.What does it mean to drink in moderation?The most damaging impacts of alcohol are associated with excessive drinking, so those who choose to drink should do so in moderation.
For those who are 21 or older, not pregnant, and do not have underlying health conditions, the CDC currently recommends that men limit intake to no more than two alcoholic drinks per day, and women limit intake to no more than one alcoholic drink per day. When the CDC says, “one drink,” it is referring to a standard pour: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits (such as whiskey or vodka).
To be safe, everyone should avoid binge drinking, defined as five or more drinks on one occasion for men and four or more for women. Binge drinking leads to high-risk behaviors and increases short-term and long-term health risks.Tips for cutting backDrinking less is better for our health, but cutting back — let alone quitting altogether — can be challenging.
Alcohol is woven throughout our social fabric, a part of everything from family gatherings to post-work socializing to celebrations of all kinds.If you want to drink less, consider telling trusted friends or family members who will support you. You may also need to limit time with certain people, those who do not support your goal.
When you go to an event where you know you’ll be offered alcohol, come with a plan. Decide in advance on a non-alcoholic drink, like sparkling water with lime or a non-alcoholic beer, and be ready to respond if asked about why you’re not drinking. Make plans for activities that don’t involve alcohol, like hiking, pickleball, or meeting friends for coffee.
If you enjoy an evening drink at home, experiment with non-alcoholic options to sip instead, and try pouring them into a fancy glass to make it feel like a treat. Resetting your natural rhythms can also help. Consider taking a week or a month off drinking (Sober October or Dry January are both good resets) or limiting drinking to weekends.
Over time, small changes like these add up.How to recognize signs of alcoholismIf you find yourself unable to drink less, preoccupied with thoughts of alcohol, drinking in secret, or experiencing negative effects on your relationships, please know that support is available. A good first step is making an appointment with your medical provider to talk about your concerns.
I know it can be challenging and scary to admit you might have a problem. Whether you’re dealing with a dependence on alcohol or any other health-related issue, medical providers are here to support you, not judge you. Alcoholism and excess drinking affect people of all ages, genders, races, and backgrounds.
It’s normal to make mistakes when adopting new habits. If you have one fewer drink today than yesterday, or one fewer drink this week than last, that’s a step worth celebrating.Roshanda Grayson-Thomas is a psychiatric mental health nurse practitioner at MCHC Health Centers, a community-based and patient-directed organization that provides comprehensive primary healthcare services as well as supportive services such as education and translation that promote access to healthcare.
MCHC includes Hillside Health Center and Dora Street Health Center in Ukiah, Little Lake Health Center in Willits, and Lakeview Health Center in Lakeport..
