If you’ve spent any time on social media recently, your feed is probably packed with people talking up how amazing they feel without alcohol in their lives. But while a growing body of research has found that no amount of alcohol is technically good for you, it’s understandable to still want to enjoy the odd glass of wine or cocktail with friends.
There are a few studies out there on the potential health impacts of avoiding alcohol, but what happens if you just cut back? An all-or-nothing approach doesn’t work for some people, so it’s fair to wonder if you’d still be getting health perks by going this route.
We tapped two doctors who study the impact of alcohol on the body to learn more.
Meet the experts: Megan Strowger, PhD, a post-doctoral research associate at University at Buffalo; Emily A. Gordon, MD, MPH, assistant professor of medicine and program director of Addiction Medicine Fellowship at Rutgers New Jersey Medical School
How might cutting back (but not quitting) alcohol impact the body?
You’ll still get plenty of health perks if you just have the odd drink, says Megan Strowger, PhD, a post-doctoral research associate at University at Buffalo who recently studied the impact on the body of cutting out alcohol for a month. In fact, she says cutting back can have a “profound impact” on your health, especially if you’ve been a heavy drinker in the past.
Strowger points to an older clinical trial that found people had lower blood pressure, better liver function, and reported a better quality of life within four months of cutting back on their drinking. That shows that “even a moderate reduction in consumption can lead to meaningful improvements for both the body and mind,” Strowger says.
It’s not a bad idea to leave room for a little alcohol in your life if you enjoy it and don’t struggle with alcohol use disorder, says Emily A. Gordon, MD, MPH, assistant professor of medicine and program director of Addiction Medicine Fellowship at Rutgers New Jersey Medical School. “There is a benefit to having a glass of wine to relax and enjoy time with friends, as long as it’s not chronic use,” she says. “The mental health benefits need to be weighed along with the physical.”
How much should you cut back for health benefits?
There is no hard and fast number, but there is some general guidance to consider. “The World Health Organization categorizes drinking into different ‘risk levels,’ and research shows that moving down just one or two of these levels can lead to significant physical health improvements and fewer alcohol-related complications a year later,” Strowger says.
Gordon points out that there are healthy drinking limits in place (no more than two drinks a day for men and one drink a day for women). “But they are probably higher than they should be,” she says. “As long as you’re moderating your intake, it’s likely healthy.”
If you really want to focus on health, Gordon suggests just trying to minimize how much you drink. “Ultimately, the healthiest approach is to keep consumption as low as possible, as there is no level of use that is considered entirely risk-free,” she says.
What are the best ways to cut back, in real life?
You may be just fine deciding you’re only going to drink here and there, but some people prefer a little more guidance. If you fall into the second camp, Gordon recommends thinking about when you tend to drink. “Is it to ease a little anxiety, socially, or out of boredom?” she says. “Then, try to think of healthier things that can be substituted.” That might mean incorporating daily stress-reducing walks into your day, taking up a new hobby, or diving into all the NA options out there to find something you enjoy that you can sip while you socialize with friends.
Tracking how often you drink (including the type and number of drinks you have) can be helpful, too, Strowger says. “This habit is associated with sustained reductions in drinking even a month later,” she says.
If you respond well to clear boundaries, Strowger recommends giving yourself a specific limit on drinks you’ll have in each sitting or per week. “However, it is important to practice self-compassion,” she says. “If you don't always hit your targets, simply carry on and try again during the next week or occasion.” It can even be helpful to practice ways to politely decline when someone offers you a drink after you’ve hit your personal limit, she says.
Ultimately, just do your best. “In general, the less you drink, the better,” Gordon says. “But we do need to recognize the importance of socializing and spending time with friends.” Basically, don’t feel bad about catching up with your crew over a glass of wine. It’s unlikely to hurt your health—and could even give your mental health a boost.