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Raise Your Glass, Not Your Risk: How to Improve Your Alcohol Awareness

April is Alcohol Awareness Month – a time for us to pause and reflect on our relationship with alcohol. While an occasional glass of beer or wine with dinner may be harmless, excessive alcohol consumption can lead to more than just a bad hangover. The Centers for Disease Control and Prevention (CDC) reports that excessive alcohol use is linked to over 178,000 deaths annually in the U.S. alone, a stark reminder of the serious public health risk that alcohol abuse presents. Let’s improve our alcohol awareness by looking at some ways in which drinking can impact your health, before examining some strategies to keep you sipping smart!

The Downsides of Overindulgence

Drinking in excess may seem like harmless fun at first, but the consequences can be severe:

1. Liver Damage: Chronic heavy drinking can lead to fatty liver, hepatitis, and cirrhosis, severely impacting your liver’s ability to detoxify the body.
2. Heart Problems: Alcohol raises blood pressure, increases your chances of developing an irregular heartbeat, and increases your risk of heart disease and stroke.
3. Mental Health Struggles: Excessive alcohol use is linked to anxiety, depression, and mood swings. Alcohol may provide a temporary escape, but it can worsen mental health in the long run.
4. Weakened Immune System: Drinking too much weakens the immune system, making the body more susceptible to infections.
5. Addiction and Dependence: Over time, your body may develop a tolerance to alcohol, leading to dependence and even alcohol use disorder (AUD), which can be difficult to break.

How to Drink Responsibly

Not sure where to start? Here’s some tips to keep you sipping smart:

1. Set Limits: Stick to the recommended guidelines – no more than one drink per day for women and two drinks per day for men, according to the CDC.
2. Pace Yourself: Sip slowly and space out your drinks. Try alternating between alcoholic and non-alcoholic beverages to stay hydrated.
3. Don’t Drink on an Empty Stomach: Eating before or while drinking slows alcohol absorption and helps prevent overconsumption.
4. Know Your Triggers: If you tend to drink more in certain settings, be mindful of those situations and have a plan to avoid overindulging.
5. Take Alcohol-Free Days: Give your body a break by incorporating alcohol-free days into your routine. This can help reset your habits and reduce long-term risk.

The most important lesson you can learn during Alcohol Awareness Month is that moderation is key. So long as you keep this in mind, you can stay aware of potential risks and make mindful choices that will help prevent both short and long term health issues. So, the next time you raise your glass — remember that moderation will help you stay aware, stay smart, and stay in control!

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Resources:

Centers for Disease Control and Prevention. (2024, August 6). Facts about U.S. deaths from excessive alcohol use. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/facts-stats/index.html

Centers for Disease Control and Prevention. (2025, January 14). Alcohol use and your health. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/about-alcohol-use/index.html

Mayo Foundation for Medical Education and Research. (2022, May 18). Alcohol use disorder. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/symptoms-causes/syc-20369243

Mayo Foundation for Medical Education and Research. (2024, June 21). Alcohol in moderation: How many drinks is that?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551

Omar Mousa, M. B. B. S. (2021, September 3). Effects of alcohol on health and liver. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effects-of-alcohol-on-your-health-and-liver

U.S. Department of Health and Human Services. (n.d.). What are the U.S. guidelines for drinking? – rethinking drinking. National Institute on Alcohol Abuse and Alcoholism. https://rethinkingdrinking.niaaa.nih.gov/how-much-too-much/what-are-us-guidelines-drinking

Disclaimer:

We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.

If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.

Listen to your care providers as they know you and your conditions best. Thank you for reading!

The Team at BSDI