How to reduce alcohol use and cancer risk after surgeon general’s warning

The US Surgeon General, Dr. Vivek Murthy, warned in a recent advisory about the use of alcohol that increases the risk of cancer.

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

The guidance follows the rise of the ‘sober curious’ trend, with younger generations reducing their drinking or opting not to drink at all.

For those interested in curbing their alcohol use, here are six tips on how to do so safely.

1. Analyze your alcohol addiction

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

Tuell, who is also an associate professor at the University of Cincinnati College of Medicine in the Department of Psychiatry and Behavioral Neuroscience, recommended talking to a primary care physician before ending years of heavy drinking.

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

“You should consult a medical professional before stopping,” said Jaffe, author of Unhooked. “This is especially true if you have tremors, tremors or sweating when you don’t drink, even for a day or two.”

“These are indicators of someone who is more likely to have a major seizure if they stop cold turkey.”

2. Set clear goals and follow patterns

For people who haven’t had a “necessarily problematic” relationship with alcohol and are just looking to cut back, Tuell recommended setting clear goals to get there.

“With each behavior you plan to change, what are clear, realistic, and specific goals for how much or how often you plan to drink?” he asked.

“Maybe you aim to only drink on the weekends, or maybe you limit your alcohol intake to two drinks just in case.”

Tuell suggested tracking your drinking by keeping a journal of when, where and how much you drink.

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

Planning alcohol-free days and then gradually increasing the number of those days each week can be effective, the expert added.

3. Avoid triggers and find alternatives

After tracking when, where and how much you drink, it can become clear what drives you to drink.

Tuell encouraged identifying these situations, emotions, and behaviors and finding alternative ways to deal with them.

“These triggers will often lead to behaviors that give us relief and/or a reward, and many times that’s not a healthy way to cope,” he said.

“Choose soft drinks in social settings … such as sparkling water, mocktails or herbal teas, to satisfy your drinking habit … or avoid places where heavy drinking occurs.”

Jaffe commented that focusing on drinking less will not be as effective as drinking something else, such as a soft drink, or doing another activity instead.

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

This can include stress-relieving practices such as exercise, reading, journaling, or spending more time with supportive friends.

Movement, mindfulness exercises and meditation can also be helpful practices throughout the day, according to Jaffe.

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

4. Change your environment

Removing temptations from your environment is a good way to prevent them from reaching you, according to experts.

Tuell suggested removing alcohol from your home or limiting activities that make it more accessible, such as hanging out at bars.

“Smell is the strongest of the five senses associated with memory,” he added.

Jaffe agreed that the environment “plays a massive role” in how people interact with alcohol.

“If you’re looking to cut down on your drinking … having other people on the journey with you will help you achieve your reduction goals.”

5. Practice saying ‘no’ and surround yourself with support

Social pressures to drink can be a trigger, but learning to say “no” is powerful. Tuell recommended being prepared with a “polite but firm” response in situations where you might feel pressured to drink.

This can be as simple as, “No thanks, I’m taking a break from drinking” or “I’m fine, thanks.”

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

He also suggested joining a support group, “like Alcoholics Anonymous, SMART Recovery, Celebrate Recovery or Women for Sobriety.”

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

Tuell also mentioned that methods like cognitive behavioral therapy can be effective.

6. Be kind to yourself

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

He also encouraged celebrating milestones by enjoying something non-alcoholic, such as a massage, a round of golf, a shopping trip or another fun outing.

“To make changes, it takes time,” Tuell said. “Payments are normal. So be kind to yourself and focus on progress, not perfection.”

While about 40% of people stray from their New Year’s resolutions before the end of January, according to Jaffe, the specialist said it’s important not to get discouraged by mistakes.

“Learn from it and just move on,” he advised.

“If you keep going step by step, you’ll get to a point where you’re drinking a lot less.”