How To Curb Alcohol Cravings (If You Want To)

Alcohol is often a topic of debate among doctors, politicians, and just about everyone.

I don't view alcohol as inherently harmful, and I believe that enjoying an occasional beer, glass of wine, or spirit isn't likely to damage your health.

However, it's clear to me that excessive alcohol consumption is detrimental, and many people probably drink more than they should or would prefer to. That’s why, at the beginning of each year now, the Internet has begun to refer to January as “Dry January,” as people want to dry out after consuming too much alcohol.

In this article, I’ll share a few tips and tricks for reducing alcohol intake.

The encouraging news is that it doesn't have to involve Alcoholics Anonymous (AA) or rehab, although those options are excellent for individuals who need them.

There are both completely natural and prescription-based strategies that I endorse for curbing cravings.

If you're interested in moderating your alcohol consumption, this article might be worth reading.

Why Curb Alcohol Intake in The First Place?

I probably don’t need to belabor this point too much, but I may as well remind you that, technically, alcohol has negative effects on our bodies.

A little alcohol here and there isn’t going to harm you indefinitely.

Years of excessive drinking can and will.

Plus, it messes up sleep, can lead to weight gain, causes inflammation, leaves you dehydrated, and so much more (when consumed beyond the occasional drink).

I believe if you want to maintain a healthy body weight, one of the easiest ways is to limit alcohol intake. Alcohol is essentially an empty calorie, so drinking it doesn't benefit your body from a metabolic standpoint. On top of that, drinking a few too many drinks often incites people to make poor choices when it comes to food intake (you’ll often overeat if you have had a few drinks).

And that’s just scratching the surface.

Now, let’s talk about ways to help curb appetite cravings.

I’ll start with one that isn’t “natural,” but I believe is both effective and safe.

1 - Naltrexone:

Naltrexone is a medication that's really helpful for managing alcohol cravings. It works by blocking specific receptors in the brain that are linked to the reward system. Normally, when someone drinks alcohol, it triggers this reward system, releasing chemicals that make you feel good and encourage more drinking. 

Naltrexone steps in to block those receptors, which means alcohol doesn’t give you the same kind of buzz it usually does. This makes alcohol less appealing and curbs the craving to drink.

For people who tend to drink heavily, naltrexone can really help in reducing those intense drinking episodes. It's not just about cutting back, though; it can also support those who are aiming to quit drinking entirely.

Now, I would be remiss to say that naltrexone alone is often not a solution on its own, and many people pair it with therapy or support groups. It’s not meant to be used on its own and should be prescribed by a healthcare professional. Plus, it's not suitable for everyone, like those with certain liver issues or people using opioids. So, it’s crucial to have a doctor guide you through the process.

If you really struggle with alcohol, naltrexone could be helpful with curbing cravings.

2 - Exercise:

Turning to exercise to curb alcohol cravings is probably one of my favorite techniques because it offers a two-fold benefit.

Exercise can actually cause chemicals to be released in the blood, which makes you feel less inclined to drink.

Dr. Rhonda Patrick, a well-known health researcher and scientist, has discussed how exercise can be beneficial in managing alcohol cravings. She highlights that exercise induces several physiological and biochemical changes in the body that can help curb these cravings.

One of the primary ways exercise helps is by activating the body's reward system in a healthy way. Physical activity releases endorphins and other neurotransmitters like dopamine, which can elevate mood and mimic some of the brain's reward responses triggered by alcohol, thereby reducing the craving for alcohol.

It also can cause the release of a hormone called FGF21 that helps with your brain's reward pathways. The harder you work out, the more FGF21 is released, and the less likely you are to want to turn to a drink.

Additionally, exercise can serve as a positive coping mechanism to manage stress and anxiety, which are common triggers for alcohol consumption. By improving stress resilience through regular exercise, individuals may find it easier to avoid turning to alcohol as a means of coping with stress.

Dr. Patrick also emphasizes the comprehensive benefits of exercise on overall health, including better sleep, improved mood, and enhanced cognitive function, all of which can contribute to reducing the appeal of alcohol. While exercise alone isn't a complete solution, it plays a significant role in a multifaceted approach to reducing alcohol consumption and cravings.

3 - Kava:

Kava is something that I may recommend to someone who is used to turning to alcohol at night to help them relax and know the habit has to stop.

I’m not advocating for kava to become their new libation of choice when they go out to eat. Still, plenty of people struggle with “settling down” at night, and kava could be a superior alternative that can help reduce alcohol dependence.

Kava is a substance made from a plant that is native to the Pacific Islands, and it has sedative and psychoactive properties.  It’s non-addictive, which is a major plus for those who want to use it to curb alcohol cravings and not switch one devil out for another, and will not contribute to hangovers either

For those conscious of their calorie intake, kava is also a win, as it contains significantly fewer calories than most alcoholic beverages.

There are also potential health benefits associated with kava, like reducing anxiety and stress, adding to its appeal as a calming beverage. Its generally favorable legal status and accessibility make it an easy choice for those interested in trying it out.

However, moderation is key with kava too.  Overconsumption can pose health risks (it may present danger to the liver), and as always, it’s wise to consult with a healthcare professional if you’re trying kava for the first time, especially if you have any pre-existing health conditions or are taking other medications.

There Are More Options Beyond This

It would be safe to say there are all kinds of other ways to help curb alcohol cravings.

These would include:

1. Mindfulness meditation

2. Cognitive behavioral therapy (CBT)

3. Support groups like SMART Recovery

4. Alcoholics Anonymous (AA)

5. Nutritional supplements (e.g., L-glutamine, milk thistle)

6. Journaling daily

7. Acupuncture

8. Hypnotherapy

9. Herbal teas (e.g., chamomile, valerian root)

10. Mindful drinking apps (e.g., Cutback Coach, Sunnyside)

11. Setting specific goals and tracking progress

12. Engaging in new hobbies or activities

13. Seeking support from friends or family (or ending relationships built on drinking)

14. Reducing stress with yoga or tai chi

15. Books

The most important thing is to assess whether you should reduce intake and then go from there.