As the seasons change, many individuals find that increased alcohol consumption adopted during holidays and warmer weather continues into the autumn months. Dr. Max Pemberton, writing for the Daily Mail, has outlined strategies for moderate drinkers to reset their habits without abstaining entirely.
The trend of increased drinking during holidays and pleasant weather is supported by data. A survey by Drinkaware indicated that half of drinkers consume more alcohol while on holiday, one in five drink more when the weather is nice, and a similar proportion drink more when they have no obligations the following day. These factors can contribute to a significant increase in alcohol intake during the summer months.
Dr. Pemberton explains that alcohol consumption can escalate subtly. Tolerance builds over a few weeks, leading to the need for more alcohol to achieve the same effect. Additionally, environmental cues such as sunshine, the end of the workday, or social interactions can become associated with drinking, reinforcing the habit. A notable concern is the rise in weekly binge-drinking, which has increased from 11% to 13% of drinkers in a single year, representing approximately six million people.
To address this, Dr. Pemberton proposes several actionable steps:
Understanding Consumption
Before making changes, it is crucial to understand current drinking habits. For one week, individuals are advised to record every drink and its unit equivalent. A standard bottle of wine contains about ten units, a large 250ml glass over three units, and a double gin approximately two units. This awareness can be a significant motivator for change.
Implementing Drink-Free Days
Establishing drink-free days is highlighted as a highly effective moderation technique. Aiming for at least three per week, ideally consecutive, can help lower alcohol tolerance. These days should be treated as fixed appointments.
Adjusting Glass Size and Timing
Dr. Pemberton suggests returning to smaller glass sizes at home and requesting smaller measures at public establishments. For those who begin drinking earlier in the day, shifting this to later in the evening, such as 7 p.m. or 8 p.m., can help break the established routine. Eating before drinking can also slow alcohol absorption.
Incorporating Non-Alcoholic Options
Starting an evening with a non-alcoholic drink or alternating alcoholic beverages with water or soft drinks can halve overall intake. The quality of low and no-alcohol options has improved significantly, with many young adults utilizing them.
Setting a Review Period
A review date, such as four weeks later, allows individuals to reassess their unit consumption and gauge the manageability of their new habits. If difficulties persist or the desired reduction is not achieved, Dr. Pemberton advises consulting a general practitioner.
