6 Strategies to Decrease Alcohol Consumption and Lower Cancer Risk Following the Surgeon General’s Alert

U.S. Surgeon General Dr. Vivek Murthy warned in a recent advisory about alcohol use increasing cancer risk.

The advisory notes that alcohol can increase the risk of throat, liver, esophageal, mouth, larynx (voice box), colon and rectal cancers, making it the “third leading preventable cause of cancer” in the U.S. 

This advice comes in response to the growing popularity of the "sober curious" movement, as younger individuals are either reducing their alcohol consumption or opting to abstain completely.

If you're looking to reduce your alcohol consumption, here are six safe strategies to help you achieve your goals.

1. Assess your relationship with alcohol.

Alcohol is “one of the most serious substances” when it comes to detoxification, sometimes requiring medical hospitalization to manage withdrawal symptoms, according to Dr. Chris Tuell, clinical director at the Lindner Center of HOPE in Mason, Ohio.

“If you belong to the 40% of Americans aiming to reduce or quit alcohol consumption, it might be beneficial to consider seeking counseling services.”

Tuell, an associate professor in the Department of Psychiatry and Behavioral Neuroscience at the University of Cincinnati College of Medicine, advised consulting with a primary care physician prior to stopping years of heavy alcohol consumption.

Dr. Adi Jaffe, PhD, CEO of addiction recovery platform IGNTD in Los Angeles, noted that in some cases, it may be “medically inadvisable to just quit” if alcohol dependence is severe.

"You should seek advice from a healthcare expert before discontinuing," stated Jaffe, the author of "Unhooked." "This is particularly important if you experience tremors, shaking, or excessive sweating when you refrain from drinking, even for just a day or two."

"These are indicators that someone is at a higher risk of experiencing a grand mal seizure if they suddenly discontinue use."

2. Establish specific objectives and monitor trends

For individuals who haven't experienced significant issues with alcohol but wish to reduce their consumption, Tuell suggested establishing specific objectives to achieve this.

"Regarding the behaviors you wish to modify, what are your clear, realistic, and specific objectives concerning the quantity or frequency of your drinking?" he inquired.  

"You might aim to consume alcohol solely on weekends, or you could set a limit of two drinks for each time you indulge."

Tuell recommended maintaining a journal to monitor your alcohol consumption, noting the times, locations, and quantities of your drinks.

“This helps to identify patterns or triggers that may be associated with your mood, such as work stress or family stress and anxieties,” he said.

The expert noted that scheduling alcohol-free days and progressively raising the number of those days each week can be a successful strategy.

3. Steer clear of triggers and seek substitutes.

By monitoring the times, locations, and quantities of your drinking habits, you might begin to identify the factors that prompt you to consume alcohol.

Tuell promoted the idea of recognizing these circumstances, feelings, and actions, and exploring different methods to manage them effectively.

"These triggers often result in behaviors that provide us with a sense of relief or a reward, but frequently, these coping mechanisms are not healthy," he stated.

“Choose non-alcoholic beverages in social settings … like sparkling water, mocktails or herbal teas, to satisfy the habit of having a drink … or avoid places where heavy drinking occurs.”

Jaffe pointed out that simply reducing alcohol consumption may not be as beneficial as opting for alternatives, such as choosing a non-alcoholic beverage or engaging in a different activity altogether.

Tuell agreed that finding a healthier alternative to bad behaviors is a good way to stop them.

This might involve engaging in stress-reducing activities such as working out, enjoying a good book, writing in a journal, or connecting with encouraging friends.

According to Jaffe, incorporating movement, mindfulness activities, and meditation into your daily routine can be beneficial practices.

“You can do those practices while you’re brushing your teeth or while you’re making your coffee,” he said. “Meditation practices as short as five or 10 minutes can have an incredible impact on your stress response in life.”

4. Alter your surroundings

Experts suggest that eliminating temptations from your surroundings is an effective strategy to help you avoid giving in to them.

Tuell recommended eliminating alcohol from your living space or reducing participation in activities that increase its availability, like spending time in bars.

He remarked, "Among the five senses, smell is the most powerful when it comes to evoking memories."

Jaffe acknowledged that the environment significantly influences how individuals engage with alcohol.

"If your aim is to cut back on drinking, surrounding yourself with others who are on the same path can significantly support you in achieving your reduction goals."

5. Get comfortable with saying ‘no’ and build a supportive network around you.

Social pressures surrounding alcohol consumption can often act as a catalyst, but mastering the art of saying "no" is incredibly empowering. Tuell suggests having a "respectful yet assertive" reply ready for moments when you find yourself facing pressure to drink.

It can be as straightforward as saying, "No, thank you, I'm currently taking a break from alcohol," or "I'm all set, thanks!"

Tuell advises surrounding yourself with supportive individuals, like trusted friends or family members with whom you can share your goals.

He recommended participating in a support group, such as Alcoholics Anonymous, SMART Recovery, Celebrate Recovery, or Women for Sobriety.

“If you are one of the 40% of Americans who is trying to stop alcohol use, sometimes it may be necessary to seek counseling services.”

Tuell also noted that approaches such as cognitive behavioral therapy can yield positive results.

6. Practice self-compassion

Reflecting on the reasons you’re looking to reduce alcohol intake — whether it’s to improve your health, save money, strengthen relationships or another motivating factor — can help keep you on the right path, according to Tuell.

"Experiencing setbacks is a natural part of life. Remember to treat yourself with kindness and concentrate on making progress rather than striving for perfection."

He also suggested marking milestones by indulging in activities that don't involve alcohol, like treating yourself to a massage, playing a round of golf, going on a shopping spree, or enjoying another enjoyable outing.

“To make changes, it takes time,” Tuell said. "Experiencing setbacks is a natural part of life. Remember to treat yourself with kindness and concentrate on making progress rather than striving for perfection."

According to Jaffe, a specialist in the field, approximately 40% of individuals abandon their New Year’s resolutions by the end of January. However, it's crucial not to let setbacks discourage you.

"Take it as a lesson and continue moving forward," he suggested.

"By consistently taking one step at a time, you will eventually reach a stage where your drinking significantly decreases."