Many people, including many addiction experts, believe that the only way to solve their drinking problem is to quit altogether. Abstinence-based programs like Alcoholics Anonymous (AA) have helped countless people control their addictions and live healthier lives. Also, abstinence is still recommended for some drinkers, even those with a more severe dependency.
Limiting alcohol consumption
Limiting alcohol consumption is essential at any age, particularly for older people. “As we age, the enzymes in the stomach and liver that help metabolize substance are less active,” says Austin Lin, MD, a psychiatrist at McGovern School of Medicine at UTHealth Houston, who cautions that this metabolic slowdown can increase blood alcohol concentration (BAC) from 20 to 50%.
Be honest
Many doctors do not ask about alcohol use. Patients may be tempted to lie about how much they cost if they do. “People hide what they consume very well, and that’s detrimental because they can’t get the help they need,” Lin says. The first step is to admit how much alcohol you are consuming.
Keep Track Of What You Drink
The NIAAA recommends drinking a maximum of four drinks per day for men and three for women and a total of no more than 14 drinks per week for men and seven for women. Drinking above those limits is considered “excessive” or “at risk.” However, as stated above, older people should limit drinking further.
Reduce Consumption
If you’re used to opening a beer daily at 5 pm, try waiting until 7 pm. Order sparkling water first if you usually order a drink at a party. When you order a drink, drink slowly, then return to the sparkling water.
Eat Some Food
“It’s not a good idea to drink on an empty stomach,” Koob says. If you eat while you drink, the alcohol penetrates the food and slows its absorption; you won’t feel the effects as quickly, and it will be easier to control what you drink.
Get A Breathalyzer
They’re not just for police officers! You can buy a professional breathalyzer online (you can find them for $30 or more) and use it to measure your blood alcohol concentration. Some can be synced with smartphones. According to Mendelson, “Everyone can use them. They are excellent”. He asks his patients to measure their blood alcohol concentration twice a day and document it. Seeing incontrovertible evidence of how much you’re drinking can help you consume less.
Use Your Time For Other Things.
Since drinking is sometimes a response to boredom, Koob recommends being part of a group that interests you. Look for classes offered at community centers or the religious organization you belong to. Go for a walk or go swimming. “You don’t have to learn to climb mountains at 65,” she says. But finding something else to occupy the time can help you drink less.
Consider taking medication
Mendelson is a supporter of prescribing drugs to help patients drink less. “Several drugs are quite effective,” he points out. These include naltrexone, which helps prevent cravings and reduce the pleasurable effects of drinking. This is an option you can conversation with your doctor.
Treats anxiety and depression
“One of the reasons people drink to excess is that they have other psychological problems, such as depression and anxiety,” Mendelson says. Treating those problems, in turn, can help moderate alcohol consumption. The Anxiety Association of America has an online assessment tool that can determine if you may be depressed or anxious. Take the test and then share the results with your healthcare provider.
Evaluate how you feel.
“If you drink less and feel better, that tells you something,” Koob says. If your mind is more precise, if you manage to get more work done, and if you sleep better when you drink less, it is a sign that what you are doing is beneficial and a motivation to continue in that direction. “Listen to your body,” he points out.
Seek help
Recruiting your spouse or a friend to quit drinking with you or to support you can help. The same is true for NIAAA resources, such as Rethinking Drinking, which is a website that enables you to assess and change drinking habits, and Alcohol Treatment Navigator, which is an online tool that helps you find programs of treatment according to your zip code. Moderation Management also offers online support.
Mendelson stresses that moderation by itself often has no effect. He points out that sometimes, “You need to combine it with medication and counseling support.” If you’re having trouble drinking less, talk to a healthcare professional.
The good news is that drinking problems can be successfully treated at any age. “In our program we have people as young as 80 years old,” says Mendelson. “We found that the results with these patients are similar to what we get with younger patients.”