Dilute your drinking: switch to different beverages to cut down on alcohol use.

RODALE NEWS, LENOX, MA—If you like to drink, last week brought seeming good news: Yet another large-scale study came out supporting the health benefits of moderate drinking. The research found that moderate drinkers lived longer than abstainers and heavy drinkers.

In fact, many studies have found that moderate drinking (defined as one drink a day for women, two drinks for men) confers a number of health benefits. For instance, the antioxidant properties of resveratrol in red wine make it cardio-protective. The flavanoids in beer can boost metabolism and clean out arteries.

However, taking advantage of these benefits can by trickier than might seem. Exceeding the moderate drinking guidelines raises the risk of numerous medical conditions, including heart disease and stroke, liver failure, dementia, and several types of cancer. When it comes to alcohol, there’s a narrow window, the moderate range, that is particularly healthy. For millions of people, however, it is challenging to limit drinking to that moderate window. Because alcohol can so rapidly and powerfully lift our spirits, it’s easy to overindulge.

Some heavy drinkers, about 25 percent, are addicted to alcohol, and find it impossible to stop at just one or two drinks. They fare best by abstaining from alcohol. If you have been unable to control your drinking, and want help to do it, you can receive support from your doctor, an alcohol counselor, an alcohol treatment center, or an abstinence-based program (like Alcoholics Anonymous.) If you have already chosen not to drink because of past problems with drinking, you have a medical condition, or you just don’t like how alcohol makes you feel, there’s no need to start now. For you, the downside probably outweighs the potential benefits. And, there are ways to get most of the antioxidant and other benefits of alcohol from foods and nutritional supplements.

WHAT IT MEANS: If you drink heavily but don’t have a long-term pattern of alcohol dependency, moderation strategies may be helpful for you. At Canyon Ranch, I often work with people who have come to take a break from alcohol and establish a healthier relationship with drinking. We take a look at their past drinking patterns and determine whether they are likely to benefit from a moderation approach. If so, we develop a realistic plan for moderation, incorporating a number of the strategies presented below.

1. Write your reasons for cutting down. Why do you want to drink less? You may want to improve your health, sleep better, be more clear-headed, or get along better with family or friends. Make a list of the reasons, and review them when you feel your motivation slipping.

2. Set limits. Choose a limit for how much you will drink, write it down, and keep it in a place where you’ll see it. Research has found the following guidelines optimal for preventing adverse health effects:

Women: No more than one drink a day and seven drinks a week.

Men: No more than two drinks a day and fourteen drinks a week.

One drink is a 12-ounce bottle of beer, a 5-ounce glass of wine, or a 1½-ounce shot of liquor. These limits may be too high for some people who have certain medical problems, are underweight, or are older. Talk with your doctor about the limit that is right for you.

3. Keep a diary of your drinking. For one month, write down every time you have a drink. Review it to see how much you drink and when.

4. Drink slowly. When you drink alcohol, sip your drink slowly. Take a break of one hour between drinks. Drink soda, water, or juice after a alcoholic beverage. Do not drink on an empty stomach.