Six strategies to minimize alcohol consumption and cancer risk following the surgeon general's caution.

Dr. Vivek Murthy, the U.S. Surgeon General, issued a warning in a recent advisory about the link between alcohol use and an increased risk of cancer.

The third leading preventable cause of cancer in the U.S. is alcohol, which increases the risk of throat, liver, esophageal, mouth, larynx (voice box), colon, and rectal cancers.

The "sober curious" movement is gaining popularity among younger generations who are cutting back on their drinking or abstaining altogether.

Here are six tips for safely reducing alcohol consumption.

1. Analyze your alcohol dependence

According to Dr. Chris Tuell, clinical director at the Lindner Center of HOPE in Mason, Ohio, alcohol is one of the most serious substances when it comes to detoxification, sometimes requiring medical hospitalization to manage withdrawal symptoms.

"If you are one of the 40% of Americans who is trying to stop alcohol use, sometimes it may be necessary to seek counseling services."

Before discontinuing years of extreme alcohol use, it is recommended to speak to a primary care physician, as Tuell, an associate professor at the University of Cincinnati College of Medicine in the Department of Psychiatry and Behavioral Neuroscience, also advises this.

If alcohol dependence is severe, it may be "medically unwise to abruptly stop" according to Dr. Adi Jaffe, PhD, CEO of addiction recovery platform IGNTD in Los Angeles.

"Jaffe, the author of "Unhooked," advised against stopping without consulting a medical professional, especially if one experiences tremors, shaking, or sweatiness even for a short duration."

"If someone abruptly stops using drugs, they may be at a higher risk of experiencing a grand mal seizure."

2. Set clear goals and track patterns

To reduce alcohol consumption, Tuell advised setting specific objectives.

What are clear, realistic, and specific goals for how much or how often you plan to drink when making any changes to your behaviors?

"Maybe you aim to drink alcohol only on weekends, or perhaps you restrict your consumption to two drinks per event."

Keeping a journal of your drinking habits, including the time, location, and amount consumed, was proposed by Tuell as a way to track your alcohol intake.

He stated that identifying patterns or triggers associated with mood, such as work stress, family stress, and anxieties, can be helpful.

The expert suggested that gradually increasing the number of alcohol-free days each week can be effective in planning them.

3. Avoid triggers and find alternatives

By monitoring your drinking habits, you may discover what leads you to consume alcohol.

Encouraging the identification of these situations, emotions, and behaviors and finding alternative ways to handle them was Tuell's advice.

He stated that these triggers often result in behaviors that provide relief or a reward, but may not be a healthy way of coping.

"Opt for non-alcoholic drinks in social gatherings, such as sparkling water, mocktails, or herbal teas, to quench the desire for a drink, or steer clear of environments where excessive drinking takes place."

Jaffe stated that abstaining from alcohol may not be as effective as replacing it with a non-alcoholic beverage or engaging in a different activity.

Agreeing with Tuell, finding a healthier substitute for unhealthy habits is a beneficial approach to quit them.

Engaging in stress-relieving activities such as exercising, reading, journaling, or spending time with supportive friends can help alleviate stress.

Jaffe suggests that movement, mindfulness exercises, and meditation can be beneficial practices throughout the day.

""Meditation practices can be done while brushing teeth or making coffee, and even short sessions of five to ten minutes can significantly improve stress response in life," he stated."

4. Change your environment

Experts suggest that avoiding temptations is a key way to resist them.

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

He stated that smell is the most powerful sense linked to memory.

Jaffe acknowledged that the environment significantly influences how individuals interact with alcohol.

"Having others join you on your journey to reduce drinking can greatly aid in achieving your goal."

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

Drinking can be a trigger for social pressures, but saying "no" is empowering. Tuell advised being ready with a "polite but firm" response in situations where you might feel pressured to drink.

I'm not interested in learning about the topic at the moment.

Surrounding yourself with supportive individuals, such as trusted friends or family members, can help you share your goals with them.

He proposed the idea of joining a support group, such as Alcoholics Anonymous, SMART Recovery, Celebrate Recovery, or Women for Sobriety.

"For those among the 40% of Americans striving to abstain from alcohol, seeking counseling services might be necessary at times."

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

6. Be kind to yourself

Considering the reasons for reducing alcohol consumption, such as improving health, saving money, or strengthening relationships, can aid in maintaining the correct course, as Tuell suggests.

"Setbacks are normal. So be kind to yourself and focus on progress, not perfection."

He suggested celebrating milestones by engaging in non-alcoholic activities, such as a massage, a round of golf, a shopping trip, or another fun outing.

""Making changes takes time, and setbacks are normal. Therefore, be patient with yourself and concentrate on progress rather than perfection," Tuell advised."

Jaffe, a specialist, stated that it's crucial not to be discouraged by slip-ups, as about 40% of people quit their New Year's resolutions before the end of January.

"Learn from it and just keep going," he advised.

"By taking small steps forward, you will eventually reach a stage where you significantly reduce your consumption."