Giving up or reducing alcohol intake, even for a short period, is one of the most impactful health interventions we can undertake. The benefits include:
- Improved energy levels: reducing alcohol consumption can lead to better sleep quality and increased energy during the day.
- Enhanced mental clarity: lowering alcohol intake can improve cognitive functions and mental clarity.
- Better mood: abstaining from alcohol can help stabilise mood swings and reduce anxiety and depression.
- Weight loss: alcohol is calorie-dense, and reducing intake can contribute to weight loss and improved body composition.
- Improved physical health: cutting back on alcohol lowers the risk of developing serious health conditions such as liver disease, certain cancers, cardiovascular diseases, and mental health disorders.
Many celebrities have recognised the benefits of reducing or eliminating alcohol from their lives, and their stories can be incredibly inspiring:
- Demi Lovato has been vocal about her sobriety journey and how it has positively impacted her life.
- Brad Pitt credits his sobriety for his newfound clarity and better relationships.
- Anthony Hopkins has been sober for decades, attributing his long career and health to his decision.
- Daniel Radcliffe, Mr Harry Potter himself, chose sobriety to improve his wellbeing.
- Drew Barrymore embraced a sober lifestyle to prioritise her health and happiness.
- Blake Lively has always been open about her decision to avoid alcohol for a healthier lifestyle.
- Anne Hathaway described alcohol as ‘wallowing fuel’ and chose sobriety to focus on what’s best for her.
Are you a ‘grey area’ drinker?
Do you find yourself wondering if your drinking habits are normal or problematic? Maybe you’re not dependent on alcohol and you don’t drink every day, but you do find yourself drinking more often than you’d like. If this sounds familiar, you might be a ‘grey area’ drinker.
You might be surprised what the NHS considers ‘too much’… According to the NHS, this is how we should categorise our drinking:
LOW RISK (all adults over 21 and not pregnant): Fewer than 14 units a week, ideally spread evenly over 3 days or more. Different figures used to be given for men and women but this is no longer the case.
INCREASING RISK (drinking in a way that raises the risk of ill health): Regularly drinking more than 14 units per week and up to 35 units (women) and 50 units (men).
HIGHER RISK DRINKING: Regularly drinking more than 35 units a week (women) and 50 units (men). You will already be experiencing health damage from alcohol use, even if it is not yet evident.
BINGE DRINKING: Drinking enough on a single occasion to get drunk – technically, this is 6+ units (women) or 8+ units (men) in a single session.
To give you some context One unit of alcohol (10ml or 8g) is the equivalent to:
A single measure of spirits (ABV 37.5%); half a pint of average-strength (4%) lager; two-thirds of a 125ml glass of average-strength (12%) wine; half a 175ml glass of average-strength (12%) wine; a third of a 250ml glass of average-strength (12%) wine.
I’ll let that sink in… I’m betting it’s not as much as you thought!
What is a grey area drinker?
- You don’t fit the stereotype of an alcoholic, but you’re not exactly a casual drinker either.
- You find it hard to say no to a drink, even when you know you should.
- Your drinking may not have obvious negative consequences, but it leaves you feeling less than your best.
- You drink to unwind or cope with stress, even if it’s just a glass or two.
Why does this matter?
Being a grey area drinker can still impact your health, mood, and overall wellbeing. You might experience:
- Disrupted sleep
- Increased anxiety or mood swings
- Reduced energy levels
- Difficulty maintaining a healthy weight
Over the years, our drinking habits have been shaped by cultural norms and social expectations. For many, the ritual of having a drink is woven into the fabric of daily life.
The mummy wine culture: the “mummy wine culture” has become a popular trope, where mums are often portrayed as needing a glass (or bottle) of wine to unwind after a long day at work or with the kids. Social media is filled with memes and posts celebrating this habit, making it seem like a harmless, even humorous, coping mechanism.
Guys down the pub: for men, the tradition of going to the pub for a pint after work is deeply ingrained. It’s a place to socialise, relax, and de-stress. This routine has been passed down through generations and is seen as a normal part of life.
These cultural norms have made drinking more socially acceptable and often encouraged, leading to:
- Increased regular consumption of alcohol.
- Normalisation of drinking as a stress-relief method.
- Over-reliance on alcohol in social settings.
Why reducing is a good idea…
While a drink now and then might seem harmless, regular consumption can have significant impacts on your health and wellbeing. Reducing alcohol intake can lead to:
- Improved sleep and energy levels.
- Better mood and mental clarity.
- Enhanced overall health, and potentially weight loss.
Struggling with sleep? Alcohol might be the culprit.
Many of us turn to a glass of wine or a nightcap to unwind before bed, thinking it will help us sleep better. But, beneath the surface, alcohol is having the opposite effect. It is sabotaging your sleep!
The truth about alcohol and sleep:
- Disrupted sleep cycles: alcohol interferes with your REM sleep, the deep, restorative sleep stage necessary for feeling refreshed.
- Frequent awakenings: alcohol may interfere with our melatonin cycle (our sleep hormone which is at it’s highest levels around 2-3am) and can cause you to wake up more often during the night, leading to fragmented sleep.
- Dehydration and discomfort: alcohol is a diuretic, meaning it can lead to dehydration and make you feel uncomfortable during the night.
- Increased snoring and sleep apnea: alcohol relaxes the muscles in your throat, which can worsen snoring and sleep apnea, affecting both your and your partner’s sleep quality.
We all have different reasons for reaching for that glass of wine or beer. These reasons, or triggers, can be emotional, social, environmental, or even habitual. By understanding our triggers, we can better manage our drinking habits and find healthier ways to cope.
Here are some common triggers:
- Stress: after a long, stressful day, it’s tempting to unwind with a drink. Alcohol may provide temporary relief, but it often leads to more stress in the long run, and it affects your sleep, leading to further stress on the body the following day.
- Social situations: parties, gatherings, and even casual meetups often involve alcohol. It can feel hard to say no when everyone around you is drinking.
- Emotional states: feeling sad, anxious, or even happy can trigger the desire to drink. Alcohol might seem like a quick fix for emotions, but it usually complicates them. This is especially true if you’re feeling low; alcohol exacerbates the problem, leaving you more down than you were before. Poor sleep may then compound the problem.
- Habits: sometimes, we drink simply because it’s part of our routine. For instance, having a drink while cooking dinner or watching TV. It’s almost like being on autopilot. Remember, a habit is just an action you’ve repeated a lot of times, so making habits that better serve you is possible.
- Environmental cues: being in places associated with drinking, like bars or certain restaurants, can trigger the urge to drink. Is there a strong pull for you?
- Blood Sugar Balance: Not eating in regular intervals may make us reach for alcohol in the evenings to give us the “quick fix” in restoring our blood sugar level which might have slumped during the afternoon.
Why do these triggers matter? Because identifying them is the first step to controlling them. When we know our triggers, we can create strategies to manage or avoid them, leading to healthier habits and better overall wellbeing.
How can you work out your triggers? Here are some tips:
- Keep a journal: track your drinking habits and note the circumstances. What were you feeling? Who were you with? Where were you?
- Reflect on patterns: look for patterns in your journal. Do you notice you drink more when you’re stressed or with certain people?
- Ask yourself why: each time you feel the urge to drink, pause and ask yourself why. What’s really going on?
Understanding your triggers empowers you to make mindful choices rather than reacting on autopilot. It’s about gaining control over your actions and finding healthier ways to cope with life’s challenges.
Are you sober curious and ready for a reset? Get in touch!
