Health Nutrition Hints

Alcohol Consumption-Risks, Tips To Reduce, Benefits and More

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Health Nutrition Hints

Risks of Excessive Alcohol Intake

while moderate alcohol intake may have some health benefits, excessive drinking, including heavy drinking, has no health benefits.
Researchers know little about the risks or benefits of moderate alcohol use in healthy adults.

Almost all lifestyle studies, including diet, exercise, caffeine, and alcohol, rely on patient recall and honest reporting of a person’s habits over many years.

These studies may indicate that two things may be related to each other, but not necessarily that one causes the other.

Healthy adults which are engaged in more social activities and enjoy moderate amounts of alcohol, but alcohol possesses nothing to do with making them more nutritious.

Tips to Reduce Alcohol Consumption

Excessive or high-risk drinking is defined as more than three times in a day, or more than seven times a week for women and men over the age of 65, more than four times a day, or more than 14 times a week for men aged 65 or under.
However, insatiable drinking is defined as eating four or more times within two hours for women and five times or more in two hours for men.

Plan Development

you should specify how much to drink before starting drinking.
dealing with each other every day
can be reduced a little every day. in this way, what you do every day is a success in itself.

Drink Less

you can continue to enjoy drinking but with a reduced amount. Like drinking a beer bottle instead of a big glass or a small glass of wine.

Drinking Less Alcoholic Beverages


Stay Hydrated

drink a large glass of water (half a liter) before starting to drink alcohol, and you should not drink alcohol to quench thirst.


One day of the week should be considered alcohol free day.

Read more about alcohol damage!

Benefits Of Reducing Drinking Alcohol

the immediate effects of lowering drinking include:

satisfaction in the morning.
Less fatigue during the day.
It improved skin appearance.
A sense of decency.
Weight gain may stop.
long-term benefits include:


Although, there is a strong connection between excessive drinking and depression, and the fermentation (drunken effects) leads to anxiety and self-contempt.

You live already worried or sad, drinking will worsen the situation, reducing your mood may improve.


Whatsoever, drinking can affect sleep.

Although it makes some people quickly cover-up in rest, it can disrupt sleep patterns and prevent deep sleep.

Reducing the drink helps you feel comfortable waking up.


Drinking can affect your decision and behavior.

Moreover, a person may act irrationally or aggressively when drunk. Memory loss can be a problem while drinking and in the long run for those who drink regularly.


long-term excessive drinking can lead to heart enlargement. It is a problematic situation that cannot stay corrected,  drinking less can reduce the deterioration of the problem.

Immune system

Usually, excessive drinking can affect the immune system. Excessive drinking is more likely to develop infectious diseases.

Drinking guidelines

However, men should not regularly drink more than 3-4 units of alcohol per day.
Whereas, women should not consume more than 2-3 units a day regularly.
Following excessive drinking sessions, alcohol is avoided.
the word “regularly” means drinking this amount every day or most days of the week.
excessive drinking can increase the risk of severe health problems, including:
certain types of cancer, including breast cancer, oral, throat, and esophageal cancer. some cancers, including breast cancer, oral, throat, esophagus, and liver cancer
sudden death if you already have cardiovascular disease.
damage to the heart muscle (alcoholic cardiomyopathy); leading to heart failure
high blood pressure
liver disease
serious injury by mistake or death
brain damage and other problems with embryos
abstinence syndrome

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