Give your health a boost by reducing alcohol

The HSE is encouraging people to spring into the New Year by reducing the amount of alcohol they drink.

Research published in December 2024 by Healthy Ireland showed that 28% of people drink more alcohol than recommended in a single session. In Ireland, a standard drink is one glass of wine, a glass of beer or a single shot of spirits. The HSE urges people to drink no more than six standard drinks in one session.

Dr Claire Neill, Consultant in Public Health Medicine, HSE says:

"The New Year is an excellent opportunity to rethink your relationship with alcohol and consider how small changes can lead to big improvements in your health and wellbeing. By taking simple actions today, you can create lasting benefits for your future. Simple actions, such as incorporating alcohol-free days into your week, exploring non-alcoholic drink options, or setting clear limits for yourself, can make a significant difference over time.

Cutting back on alcohol not only supports better sleep, mental clarity, and overall energy but also helps reduce the risk of serious health conditions like heart disease, liver damage, and certain cancers. For practical advice, tools, and support to help you on this journey, visit our website. The self-assessment tool is a great place to check in on your relationship with alcohol if you’re thinking of making some changes.”

Reasons to reduce alcohol

Cutting back on alcohol, or giving up completely for a while or for good, can have significant immediate positive effects on your health and wellbeing, including:

• Improved sleep: alcohol disrupts sleep, leading to tiredness and reduced focus. Drinking less can improve your sleep quality, leaving you feeling more rested.
• No more hangovers: you may spend your weekends nursing a hangover or suffering from ‘the fear’. This is the low mood that often follows a night’s drinking.
• Better liver health: giving your liver a break allows it to repair and function effectively, improving overall health.
• Weight management: alcohol contains "empty calories" that can contribute to weight gain. Reducing alcohol intake can aid in weight loss or maintenance.
• Sharper focus and more energy: a reduction in alcohol can boost concentration and mental clarity, helping you feel more productive.
• Improved skin and hydration: alcohol dehydrates the body and can cause skin issues. Cutting back often results in fresher, healthier-looking skin.
• More money in your pocket: 1 in 3 Irish people spend between €30 to €75 a week on alcohol. Drinking less is a great way to spend less.

How to start

Making small, sustainable changes can have a big impact. Consider these tips:

• Track your drinking: Keep a record of how much you drink.
• Set limits and stick to them: Decide in advance how much you will drink.
• Pour your own drinks: This ensures you know how much alcohol you’re consuming.
• Drink slowly: Sip drinks and pace yourself.
• Alternate drinks: For every alcoholic drink, have a non-alcoholic one to stay hydrated.
• Eat before and while drinking: Food slows the absorption of alcohol into your system.
• Take breaks from alcohol: Incorporate alcohol-free days or weeks into your routine.

Get help or advice

Visit hse.ie/alcohol for practical tips, information, and support to help you cut back on alcohol safely and effectively.
If you’re concerned about your drinking or need confidential support, contact the HSE Drug and Alcohol Helpline:

• Freephone: 1800 459 459 (Monday to Friday, 9.30am to 5.30pm)
• Email: helpline@hse.ie