You can reduce your risk of developing alcohol-related cancers by reducing the amount of alcohol you drink.
It doesn’t matter whether you consider yourself a light drinker or someone who enjoys a big night out.
Reducing the amount of alcohol you drink can deliver significant short- and long-term health improvements.
Want to reduce how much alcohol you drink? Here’s some helpful hints
Count your drinks and stay within the Alcohol Guidelines
Keep tabs on how much alcohol you’ve had each time you drink. Australia’s new Alcohol Guidelines recommend no more than four standard drinks in a day and no more than 10 standard drinks a week.
Pencil in alcohol-free days every week
Set aside a few days each week to go without alcohol. Try doing this as well as healthy activities like playing a sport or going for a walk. Once it’s in your calendar, it is easier to stick to it.
Consider alternatives with low or no alcohol
There are a wide range of products available with low or no alcohol in them, and they may be helpful alternatives for anyone who wants to cut back.
Break up your drinks with food and non-alcoholic drinks
If you do drink alcohol, reach for a snack or pour yourself a glass of water, soft drink, soda water or juice between alcoholic drinks. This is a great way to reduce your alcohol consumption.
Set yourself a new after-work routine
There are many healthy ways to wind down towards the end of the day. Light exercise like a 10-minute walk works wonders. Or why not pursue a new interest or hobby?
The less you drink, the healthier you are
If you drink alcohol, Australia’s new Alcohol Guidelines recommend you have no more than four standard drinks in a day and no more than 10 standard drinks a week.
You can learn more about the new Australia’s Alcohol Guidelines here.
What is a standard drink?
One standard drink contains 10 grams of alcohol, which looks different depending on the type of drink and the glass or container it is served in.
One standard drink equates to a can of mid-strength beer, a 100 ml glass of red wine, or a 30 ml shot of spirits. To learn more about a standard drink, check out the Australian Department of Health guide on standard drinks.
See also our downloadable information sheets on Alcohol and cancer, the Alcohol guidelines, what to do if you’re concerned about your drinking, finding alcohol support services, advice about cutting back on alcohol and keeping track of standard drinks.
