Moderate Alcohol Consumption
This playbook outlines the best practices and strategies for moderate alcohol consumption. It provides guidance designed to maintain health and prevent alcohol-related health issues.
Step 1: Set Limits
Determine personal limits for alcohol consumption based on individual health, tolerance, and social circumstances. Stick to the recommended guidelines which suggest men and women should not regularly drink more than 14 units a week.
Step 2: Measure Intake
Keep track of alcohol intake to ensure it stays within the predetermined limits. Use standard drink measurements and limit the number of drinks per occasion.
Step 3: Hydrate
Alternate alcoholic beverages with non-alcoholic ones, preferably water, to prevent dehydration.
Step 4: Eat Well
Consume a balanced meal before or while drinking alcohol to slow the absorption of alcohol into the bloodstream.
Step 5: Choose Quality
Opt for quality over quantity when selecting alcoholic beverages. Drink slowly and savor the flavors.
Step 6: Avoid Risky Situations
Avoid situations where there is pressure to drink excessively or where alcohol is the primary focus of the event.
Step 7: Plan Drink-Free Days
Schedule certain days of the week to be alcohol-free, to allow the body time to recover and prevent habit formation.
Step 8: Monitor Behavior
Reflect on drinking habits periodically and assess if the alcohol consumption still aligns with personal health goals.
Step 9: Seek Support
If struggling with keeping consumption moderate, consider seeking support from friends, family, or professional help from counselors.
Step 10: Stay Informed
Stay up to date with the latest research and guidelines on alcohol consumption and health impacts.
General Notes
Health Check
Prior to implementing these strategies, consider a health check-up to determine how alcohol may affect personal health conditions.
Be Mindful
Be mindful of the reasons for drinking and be aware that consuming alcohol should not be a primary coping strategy for dealing with emotions or stress.
Understand Risks
Understand that even moderate alcohol consumption carries some risk, and abstinence may be the best option for certain individuals.