Good Lifestyle

As much as you might enjoy it, drinking alcohol has a lot of downsides. Research has shown that booze can disrupt your sleep patterns, cause pinsala sa atay, and even increase your risk of dementia. Ang magandang balita? "Research shows that some of the damage caused to the brain, liver, cardiovascular system, and gut will slowly heal when youstop drinking," according to Verywell Mind.

Whether you're recovering from addiction, concerned about the link between alcohol and dementia, or simply committing to your overall wellness, read on for one surprising tip on how to cut back on—or completely stop—drinking.

Basahin ito sa susunod:Brad Pitt Credits This Huge Star With Helping Him Overcome Addiction.

If you've found that your alcohol intake seems to have increased recently, you're not alone. Alcohol consumption has increased in the U.S. since the beginning of the pandemic. But with the growing popularity of a public health initiative called Dry January, which challenges participants to give up alcohol for a month, people are becoming more and more aware of the benefits of reducing their alcohol intake.

People who have participated in Dry January describe all kinds of benefits, including better sleep, increased energy, weight loss, and skin improvement. Today.com reports that "Regular drinkers who abstained from alcohol for just one month were found to have a 'rapid decrease' in certain chemical messengers in the blood that are associated with cancer progression, a study found." In addition, "participants also saw improvements in their insulin resistance, weight and blood pressure."

There are a lot of approaches to cutting back—or stopping—your alcohol intake, but a great way to start is to write about your drinking, as well as related goals.

Basahin ito sa susunod:The Real Reason Kelly Ripa Stopped Drinking Alcohol.

Taking stock of your alcohol use and making a plan to cut back can be a necessary step in the process. Laura McKowen, the author of We Are the Luckiest: The Surprising Magic of a Sober Life and the founder of The Luckiest Club, sinabiThe New York Times that her journey towards sobriety began with a drinking journal. "Something very interesting happens when we put things on paper," says McKowen. "Because we have a lot of cognitive dissonance around drinking."

The New York Times suggests "[Taking] note of how much you're drinking, as well as the pros and cons of that consumption," so that you can be honest with yourself about your habits. Other ways you can use a journal to assist with your plan include listing the reasons you want to cut back on drinking, as well as writing down your limits and creating a calendar that has alcohol-free days, according to Harvard Health.ae0fcc31ae342fd3a1346ebb1f342fcb

For more health news sent directly to your inbox, Mag -sign up para sa aming pang -araw -araw na newsletter.

Once you've started writing about drinking and your plans to move forward, the next step may be to take time off from alcohol completely. According to University of Sussex researcher Richard de Visser, PhD, taking a month off drinking—whether it's January or any other time—is an effective way to cut back on (or stop) drinking. "The simple act of taking a month off alcohol helps people drink less in the long term," says de Visser. By August, participants in Dry January "are reporting one extra dry day per week," he says."There are also considerable immediate benefits: nine in ten people save money, seven in ten sleep better, and three in five lose weight."

To help with taking a month off, a support system can be helpful. If you're having a hard time sticking to your goal or just want some extra guidance, consider reaching out for professional support, whether it's to family, friends, or a 12-step program such as mga di-kilalang mga may bisyo sa alkohol.

Some research shows that moderate drinking may possibly have health benefits, such as reducing the risk of stroke and diabetes. However, the Mayo Clinic warns that "eating a healthy diet and being physically active have much greater health benefits at mas malawak na pinag -aralan, "at bilang karagdagan," kahit na ang mga light drinker (ang mga walang hihigit sa isang inumin sa isang araw) ay may isang maliit, ngunit tunay, nadagdagan ang panganib ng ilang mga kanser, tulad ng esophageal cancer. "Ang mga pag -aaral ay mayroon Ipinakita rin na ang isang ligtas na halaga ng beer ay maaaring Bawasan ang panganib ng sakit sa puso.

Kung magpasya kang huwag ihinto ang pag -inom nang lubusan, alamin ang mga rekomendasyon para sa katamtamang pag -inom. Ang 2020-2025 Mga Patnubay sa Diyeta para sa mga Amerikano nagmumungkahi ng isang paggamit ng dalawang inumin o mas kaunti sa isang araw para sa mga kalalakihan o isang inumin o mas kaunti sa isang araw para sa mga kababaihan. Ang Mga Alituntunin Nag -iingat din laban sa pag -inom ng anumang alkohol kung ikaw ay buntis, sa ilalim ng edad na 21, magkaroon ng isang kondisyong medikal, uminom ng gamot na maaaring makipag -ugnay sa alkohol, o magkaroon ng isang karamdaman sa paggamit ng alkohol .

Basahin ito sa susunod: Kung nangyari ito kapag uminom ka ng alak, maaaring oras na upang tumigil .