Alcohol & Health

Here are some practical tips if you want to try cutting back on the amount of alcohol you are drinking. 

• Be mindful: Explore your relationship with alcohol using the Knowing Your Limits with Alcohol Guide from Canadian Centre for Substance Use and Addiction.
• Be social: Grab a coffee, tea or mocktail with friends instead of a boozy drink.
• Join a challenge: Try Go Dry January, Sober October, or challenge your friends to drink less or not at all for a month.
• Get active: Find activities that don’t involve drinking. Go for a walk, join a book club or sports team, go to the gym, try a yoga or cooking class. 
• Pace yourself: Alternate between alcoholic and non-alcoholic drinks and enjoy some food to slow down.
• Stay hydrated: Drink water or another non-alcoholic beverage before you start drinking alcohol. For every alcoholic drink you have, also have a non-alcoholic one.
• Plan ahead: Make a plan to drink less and stick to your commitment.
• Set small goals: This could look like having one less drink, planning alcohol-free days during the week, or not drinking when you’re alone or stressed.
• Celebrate your success: Use the money you saved not drinking to reward yourself with a healthy activity or item.

Some examples of long-term consequences from drinking alcohol can include: 

• Cancer (including breast, colon, liver, and esophagus) 
• Heart and liver disease 
• Stroke 
• Type II diabetes 
• High blood pressure 
• Pregnancy and fetal development issues 
• Dependence 
• Drowning 
• Suicide 

Examples of short-term consequences from drinking alcohol include: 

• Impaired coordination and judgement 
• Hospitalization from injury, such as from a motor vehicle accident or physical assault 
• Intimate partner violence 
• Negative drug interactions from mixing alcohol and other drugs, including prescription medications or other substances 
• Sleep disturbances 
• Relationship issues 

Many people are surprised when they learn what counts as one standard drink of alcohol. Use these online tools below to see how your drinking lines up with Canada’s recommended guidance. 

• Standard Drink Size Calculator | Rethink Your Drinking 
• Take The Quiz | The Proof
• Knowing Your Limits with Alcohol: A Practical Guide to Assessing Your Drinking | CCSA

There are many situations when no alcohol is safest: 

• When pregnant or trying to get pregnant. Drinking alcohol during this time puts your baby at risk of Fetal Alcohol Spectrum Disorder (FASD). To learn more, visit the Pregnancy and Alcohol Use webpage from HealthLink BC.
• While breastfeeding/chestfeeding
• Driving a motor vehicle. Learn about the laws that regulate alcohol, drugs and driving.
• Using machinery and tools
• Taking medication or other drugs that interact with alcohol
• Doing any kind of dangerous physical activity
• When you are responsible for the safety of others
• Making important decisions

If you feel that you need additional support to redefine your relationship with alcohol, you can visit our Help with Alcohol Use webpage for more information.