If you’re thinking about cutting back on your drinking, whether it’s because you’ve noticed your “drink with dinner” has become a daily habit, want to reduce the risks associated with alcohol consumption or think you may be struggling with alcohol use disorder, you are not alone. In the United States, it’s estimated that about 15 million people struggle with alcoholism. Unfortunately, less than 10% of them receive any form of treatment. But you’re already a step in the right direction by taking initiative and learning how you can reduce and even eliminate your alcohol consumption. Everything you need to embark on this new journey can be found right here in this article.
Contents
What is Alcoholism?
Traditionally, alcoholism is the term used to describe an addiction to alcohol. Today, it is now medically referred to as alcohol use disorder and is categorized into three varying degrees: mild, moderate and severe. Each category consists of various symptoms and many harmful effects to one’s health and if left untreated, alcohol use disorder symptoms can manifest into far worse problems, become unmanageable and even result in death.
Some common signs of alcohol use disorder are:
- Difficulty limiting the amount you drink
- Wanting to cut down on your alcohol consumption but not being able to
- Spending a significant amount of time drinking or actively seeking alcohol
- Having strong cravings for alcohol or the urge to drink
- Failing to fulfil your responsibilities at work, home or school due to alcohol use
- Continuing to drink even though you know it’s causing problems, whether financial, physical or in your relationship
- No longer doing social hobbies or work activities so you can drink alcohol
- Using alcohol when you shouldn’t, such as when you’re driving
- Developing a tolerance where you need more to feel its effects
- Experiencing withdrawal symptoms, such as sweating, shaking and nausea, when you don’t drink
- Drinking to avoid these symptoms
However, it’s important to note that not all alcohol use disorders are considered alcoholism or an addiction to alcohol. For example, heavy drinking is a form of alcohol use disorder but it doesn’t involve the individual having an addiction or dependence on alcohol. In fact, by definition, alcohol use disorder describes any pattern of alcohol use that involves problems controlling your alcohol use. Binge drinking is another example of alcohol use disorder.
Alcoholism, on the other hand, is the most severe type of alcohol use disorder and it refers specifically to an addiction to alcohol. Since it is an addiction, it can be difficult for someone suffering from this type of substance abuse to quit on their own. As a result, many continue to drink despite their symptoms becoming increasingly worse.
Most importantly, alcohol use disorder, whether mild, moderate or severe, is recognized as a medical condition and it can be treated.
The Health Dangers Associated With Alcoholism
Any type of excessive use of alcohol, whether short or long-term, addiction or not, can have significant negative effects on your health. While some symptoms and effects may be relatively minor, such as an impairment to your judgement, others can be severe or even life-threatening.
But what may surprise you is that it doesn’t matter whether or not the alcohol abuse is short-term or long-term; both pose a serious risk to your health. For example, even just one episode of heavy drinking can cause significant and potentially dangerous irregular heartbeats (arrhythmia), known as atrial fibrillation.
It isn’t just your physical health that may be affected either, as alcoholism tends to eventually take a toll on all aspects of one’s health and life, including social, emotional, sexual, mental and spiritual health, relationships, finances, career and so on and so forth. However, it goes without saying, the more/longer you drink, the worse the consequences can be.
Short-Term Effects
Here’s a quick look at the short-term dangers of alcohol abuse:
- Poor reflexes
- Slurred speech
- Difficulty breathing
Restlessness - Lowered inhibitions
- Reduced brain activity
- Slow reaction time
Long-Term Effects
Some long-term health complications caused by an alcohol addiction include:
- Liver disease: Excessive drinking can lead to increased fat in the liver (hepatic steatosis) as well as inflammation of the liver (alcoholic hepatitis). Over time, this can lead to permanent damage to your liver tissue, leading to scarring and irreversible destruction (cirrhosis).
- Heart problems: Alcohol abuse can increase your blood pressure, as well as your risk of an enlarged heart, heart failure, or stroke.
- Digestive problems: Excessive alcohol consumption can trigger inflammation in the stomach lining (gastritis), and cause ulcers in the stomach and esophagus. It can also disrupt the body’s ability to absorb essential nutrients, including B vitamins, can cause harm to the pancreas and lead to pancreatitis.
- Problems with sexual function and menstrual periods: Heavy drinking can result in men experiencing difficulties in maintaining an erection (erectile dysfunction), while in women, it can disrupt menstrual cycles.
- Neurological problems: Consuming excessive amounts of alcohol can impact the nervous system, resulting in symptoms such as numbness and pain in the hands and feet, disordered thinking, short-term memory loss, and even dementia.
- Increased risk of cancer
- Diabetes complications: Excessive consumption of alcohol can negatively affect the release of glucose from the liver, increasing the risk of low blood sugar levels (hypoglycemia).
- Brain defects: The consumption of alcohol during pregnancy can increase the risk of miscarriage and lead to fetal alcohol spectrum disorders (FASDs), which can cause permanent physical and developmental for the child.
- Weakened immune system: Excessive alcohol consumption can weaken your immune system, making it more difficult for your body to fight off diseases and infections, thereby increasing your risk of various illnesses, including pneumonia.
- Vision damage: Heavy drinking can lead to involuntary rapid eye movement (nystagmus) and even weaken or paralyze the eye muscles due to the shortage of vitamin B-1 (thiamin).
- Bone damage: Alcohol abuse can interfere with the body’s ability to generate new bone, which can lead to weakened bones (osteoporosis), an increased risk of fractures and harm to the bone marrow, which can lead to a low platelet count and increased risk of bruising and bleeding.
- Increased risk of cancer: Long-term alcohol abuse is associated with a higher risk of several types of cancer, including mouth, throat, liver, esophagus, colon, and breast cancers.
Additionally, alcoholism can lead to a variety of problems that put your safety at risk due to the lack of judgement and lower inhibitions, which can lead to poor choices and dangerous situations or choices, such as:
- Car accidents
- Accidental injuries
- Relationship problems
- Poor performance at work or school
- Increased chance of committing violent crimes or being a victim of one
- Financial hardships
- Legal problems
- Problems with employment
- Engaging in risky, sexual experiences
- Increased risk of attempted suicide
Ways to Quit or Reduce Your Drinking
There are various treatment options for alcohol use disorder and the best one for you highly depends on your individual circumstances, addiction and needs. While professional treatment is often recommended (and needed) to overcome an addiction to alcohol, whether it’s with individual or group counseling, outpatient programs, or inpatient rehabilitation, there are some things you can do to help reduce your alcohol consumption and increase your chances of quitting for good.
Set a Limit
The National Health and Medical Research Council (NHMRC) lists responsible drinking as no more than 10 standard drinks per week and no more than 4 drinks per single session. This can be a good starting point if you consume more than this on a regular basis.
Have Set No-Alcohol Days Throughout The Week
Adding alcohol-free days into your week can promote a healthy lifestyle and help break any habits of regularly drinking alcohol, such as having a drink after work. Keeping your home supplied with quality teas, sparkling water, and other non-alcoholic beverages is also helpful.
Take advantage of this time to invest in other healthy habits, such as eating nutritious meals and exercising regularly.
Switch to Low or Non-Alcoholic Versions
Low and no-alcohol products are becoming more popular as a healthier alternative to regular alcoholic beverages, as they have a similar taste to their alcoholic versions but contain much less or no alcohol at all. They offer an excellent opportunity for reducing alcohol consumption slowly, so you don’t experience any sudden withdrawal symptoms.
Change Up Your Social Situation
Talk with your friends and loved ones about your decision to abstain from alcohol, so they can understand and support you. It’s also important to build a support network of friends and family members who can help you stay on track with your recovery, and to distance yourself from friends or social activities that could hinder your progress.
Invest In Activities That Don’t Involve Drinking
Consider finding new hobbies and activities that don’t involve drinking, especially if many of your social activities revolve around alcohol. This may include taking up a new sport, going to the gym or trying something new that you’ve always wanted to do.
Participate in Support Groups
Support groups, such as Alcoholics Anonymous, can be an amazing addition to your plan to reduce your alcohol consumption, as they can assist with preventing or managing relapses and promote sobriety.
Alcohol abuse can have serious consequences on all aspects of your health and life, and there’s no better time to reduce your intake and start taking steps towards quitting altogether. Seeking help for alcohol addiction can involve various forms of treatment, including rehab, counseling, and support groups. However, there are also many things you can start to do right now to begin your healing journey.
