Lower your alcohol intake this year and realise the health benefits

Do you want to have better sleep, increased energy, improved mental health and wellbeing, better liver health and a reduction in your risk of cancer?  Lowering your alcohol intake, or stopping completely, brings these multiple health benefits and more. The HSE is encouraging people to do your health a favour by cutting down or cutting out alcohol.

A 2025 survey from Healthy Ireland showed that 20% of people drink multiple times per week, and 26% of the population are binge drinkers on a typical drinking occasion (i.e. drink at least 6 standard units of alcohol in one session).

Dr Claire Neill, Consultant in Public Health Medicine, HSE says: “Lowering your alcohol intake, or giving up completely, brings with it multiple health benefits, including reducing your risk of cancer.

“The start of a New Year is a great opportunity to consider changes that can have a big impact on your health and well-being. Try incorporating more alcohol-free days into your week, or looking at activities that do not involve alcohol, can make a significant difference over time. For practical advice, tools, and support, visit the HSE 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.

Here are 10 top benefits of reducing your alcohol intake:

1. Improved sleep: alcohol disrupts sleep, leading to tiredness and reduced focus. Drinking less can improve your sleep quality, leaving you feeling more rested.
2. 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.
3. Better liver health: giving your liver a break allows it to repair and function effectively, improving overall health.
4. Improved mental health: alcohol and mental health are closely related. Cutting down or stopping drinking has the direct effect of improving your mood.
5. Weight and nutrition: drinking alcohol often can affect weight and nutrition because alcohol contains calories, but does not give you the nutrition you need. It also affects appetite and food choices.
6. Sharper focus and more energy: a reduction in alcohol can boost concentration and mental clarity, helping you feel more productive.
7. Reduce cancer risk: alcohol is a carcinogen. Reducing your alcohol consumption reduces the risk of cancer.
8. Improved skin and hydration: alcohol dehydrates the body and can cause skin issues. Cutting back often results in fresher, healthier-looking skin.
9. Reduce dementia risk: alcohol can harm brain cells. Cutting down or giving up alcohol can help reduce your risk of dementia and other brain problems.
10. 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 for cutting down on alcohol:

• keep a record of how much you drink
• set limits and stick to them - decide in advance how much you will drink
• track your alcohol intake - this ensures you know how much 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