Health and Wellness Magazine • 57
Here's How to Cut Back
watch your portions: according to the cdc,
"one drink" is: 12 oz. of 5 percent beer;
8 oz. of 7 percent malt liquor; 5 oz. of 12
percent wine. keep size and potency in mind:
a 22-ounce microbrew is not "one drink."
drink mindfully: if you like to have a glass
of wine after work, make it a "one and
done," says castelo. cork the bottle and
put it away.
set a quota: determine how many
drinks you can have in a week and plan
accordingly. if you know you're going to a
weekend party, don't drink during the week.
Find a new routine: "if after work you
typically have a drink and sit in front of
the TV, don't sit down in front of the TV,"
says Ballinger. Take a walk or a bike ride
instead. if you drink to wind down, try hot
tea, a bath or a yoga class.
get to the root cause: Make an
honest assessment of why you drink:
if it's to self-medicate for trauma,
depression, or grief, backing off on
consumption might not be enough.
seek counseling.
For more tips: Log on to
rethinkingdrinking.niaaa.nih.gov
