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Convivial drinking with friends is one of life’s pleasures in retirement. But it’s important to do so moderately as your capacity for alcohol diminishes with age.

Remember the 1980s and those long, long lunches. In certain industries, like journalism, they were pervasive. But sadly, as we age, so does our capacity to handle the “demon drink”.

The fact is the that the older we get, the quicker alcohol affects us. It’s not just the heart and liver issues that we all know are a risk with excessive alcohol. Evidence out of the US shows retirees are more likely to be involved in fatal crashes when under the influence.

In this piece of research, it also shows between six per cent and 11 per cent of retiree hospital visits are alcohol-related – a sobering statistic. The simple fact is that the risks of alcohol are greater and so there are strong incentives to reduce alcohol consumption.

Let’s not be silly here. Enjoying a tipple with friends after a round of golf or over a leisurely lunch are enjoyable experiences that retirees have the time to savour. The trick is not to over-indulge, so here are some tips to help you drink responsibly.

See your doctor:

This might sound obvious, but many retirees fail to talk to their doctors about alcohol. Doctors can be your best friend to ensure you drink moderately by providing you with medical advice and support. If you have a serious drink problem – almost one in five adult Australians exceed the recommended limit of 10 standards drinks a week – your doctor can help you manage any withdrawal symptoms, create a personalised plan, and refer you to other resources and services. A doctor can also monitor your progress and adjust your medications if needed.

Have a plan:

With or without a doctor, having a clear and realistic plan can help you achieve your desired outcomes. You can decide whether you want to quit alcohol completely or reduce your intake. Set a specific date to start your plan and track your progress. You can use tools such as calendars, journals, apps, or online calculators to help you monitor your drinking and stay on track.

Identify your triggers:

Alcohol consumption is often habitual, and so knowing what situations, places, times, or emotions make you want to drink can help you avoid or cope with them. You can also think of alternative ways to deal with stress, boredom, loneliness, or pain, such as relaxation techniques, exercise, hobbies, or social support. For example, if you are in the habit of drinking while participating in a hobby (a common one is while watching movies), you can try and take up a different hobby that your mind doesn’t associate with drinking. Or you can try non-alcoholic drinks (including non-alcoholic beers and wines), so that your body is going through the habitual process without the alcohol consumption.

Develop strategies for cutting down:

You might not want to quit entirely – nor should you. But some simple and effective ways to reduce your alcohol consumption are:

• Drinking water to quench your thirst before you start drinking alcohol.
• Opting for low-alcohol drinks or diluting your drinks with water or ice.
• Sipping rather than gulping your drink.
• Putting your glass down when not drinking.
• Setting a limit on how much you will drink and sticking to it.

Seek support:

You don’t have to do this alone. You can reach out to your family, friends, doctor, counsellor, or support group for help and encouragement. You can also join online communities, forums, or apps that connect you with other people who are on the same journey. There is the perception that these groups are filled with sad people, but the reality is that they’re often positive and upbeat, and, in addition to helping you kick your habit, they can be a great way to make new friends and socialise.

Celebrate your achievements:

Finally, reducing or quitting alcohol is not easy, but it is possible and rewarding. You should be proud of yourself for every step you take towards your goal, no matter how big or small. You can reward yourself with something that makes you happy, such as a treat, a gift, a hobby, or a trip. A good trick here is to take the money that you would have spent on alcohol and put it in a savings account. That money then becomes your “reward” money.

The main thing that will help you beat alcohol is support. Whether that comes from your spouse, your family, medical professionals or online groups. Surround yourself with these people and really make the most of their encouragement and ideas. You’ll find that you’re much less thirsty than you thought!