Thinking about cutting back on alcohol? Try these simple tips to make a start towards better health.
It is estimated around four per cent of all cancers diagnosed in Australia each year are due to alcohol use. The good news is that by reducing your alcohol intake, you can directly lower your risk of cancer and other alcohol-caused diseases. You may also notice some other benefits such as better sleep and improved mental health.
Here are seven tips to help you make a positive change:
Tip 1: Count your drinks
Counting your drinks is a simple yet effective strategy to reduce your drinking. Set yourself a drink limit, and every time you get a drink make sure you're taking note of what number drink it is. Remember, to get an accurate count you need to know how much a standard drink is – try using this online tool to compare your typical 'pour' to a true standard drink.
The Australian Alcohol Guidelines can help you make informed decisions about your alcohol use.
Tip 2: Keep less alcohol at home
Avoid stocking up at your next trip to the shops. Research shows that the more alcohol we buy, the more likely we are to drink it sooner than we intended.
Tip 3: If you're thinking "do I really need this?"; chances are, you don't
The more you practice saying 'no', the easier it becomes. Start building the habit of checking in with yourself before pouring that next drink.
Tip 4: Try out some healthy coping strategies
If you're feeling down, anxious or stressed and not sleeping well, alcohol can make things worse. Try swapping it for something that supports your wellbeing, such as:
- Regular exercise
- Meditation or mindfulness
- Yoga
- Journaling or art
Tip 5: Change your routine
Sometimes we do things out of habit and don't really stop to think about it.
It might take a conscious effort to change up your routines at first, but small actions can help build consistency and new habits.
Here's some ideas to break up your routine:
- Take a few moments to yourself
- Cook a nourishing meal
- Go for a walk outside
- Find a new way to relax
- Do something on your to-do list
- Try a new activity or hobby
Tip 6: Think about the benefits
Cutting back, or cutting out alcohol altogether could lead to:
- Saving money
- Sleeping better
- More time for hobbies
- Strengthening relationships
- Improving mental health and wellbeing
- Reduced risk of long-term harm, including cancer
Keeping these benefits in can help you stay motivated.
Tip 7: Have alcohol-free days each week
Choose a few days each week where you don't drink alcohol. This will help you reduce your overall intake and gives your body a break.
Planning things in advance can help distract you when you'd usually drink. You might also want to avoid places you usually drink for a while when you're starting out.
Ready to go further? Why not go one step further and have an alcohol-free month!
Sign up for Dry July and take a break from alcohol for July. Not only will it help your health and wellbeing, but by going dry this July and fundraising on behalf of Cancer Council WA you'll help us continue to provide our vital 13 11 20 Information and Support service for all West Australians affected by cancer.
So, what are you waiting for? Go dry this July and fundraise for Cancer Council WA!
