Health
6 tips to reduce alcohol use and cancer risk after surgeon general's warning
U.S. Surgeon General Dr. Vivek Murthy warned in a recent advisory about alcohol use increasing cancer risk.
The advisory notes that alcohol can increase the risk of throat, liver, esophageal, mouth, larynx (voice box), colon and rectal cancers, making it the “third leading preventable cause of cancer” in the U.S.
This guidance follows the rise of the “sober curious” trend, with younger generations scaling back on how much they drink or choosing not to partake at all.
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For those who are interested in curbing their alcohol use, here are six tips on how to do so safely.
The surgeon general’s advisory noted that alcohol-related cancer deaths even occurred in some moderate drinkers. (iStock)
1. Analyze your alcohol dependence
Alcohol is “one of the most serious substances” when it comes to detoxification, sometimes requiring medical hospitalization to manage withdrawal symptoms, according to Dr. Chris Tuell, clinical director at the Lindner Center of HOPE in Mason, Ohio.
“If you are one of the 40% of Americans who is trying to stop alcohol use, sometimes it may be necessary to seek counseling services.”
Tuell, who is also an associate professor at the University of Cincinnati College of Medicine in the Department of Psychiatry and Behavioral Neuroscience, recommended speaking to a primary care physician before discontinuing years of extreme alcohol use.
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Dr. Adi Jaffe, PhD, CEO of addiction recovery platform IGNTD in Los Angeles, noted that in some cases, it may be “medically inadvisable to just quit” if alcohol dependence is severe.
People who drink heavily, or consume five to seven drinks a day, should consult their doctor before quitting, one addiction specialist recommended. (iStock)
“You must consult with a medical professional before stopping,” said Jaffe, author of the book “Unhooked.” “This is especially true if you get tremors, shaking or sweatiness when you don’t drink, even for a day or two.”
“Those are markers of somebody who’s more likely to have a grand mal seizure if they just stop cold turkey.”
2. Set clear goals and track patterns
For people who haven’t had a “necessarily problematic” relationship with alcohol and are just looking to cut back, Tuell recommended setting clear goals to get there.
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“With any behaviors that you plan to change, what are clear, realistic and specific goals on how much or how often you plan to drink?” he asked.
“Perhaps you have the goal of only drinking on weekends, or perhaps you limit the amount of alcohol to two drinks per occasion.”
Writing down your drinking behaviors can help identify triggers, experts say. (iStock)
Tuell suggested tracking your drinking by keeping a journal of when, where and how much you drink.
“This helps to identify patterns or triggers that may be associated with your mood, such as work stress or family stress and anxieties,” he said.
Planning alcohol-free days and then gradually increasing the number of those days each week can be effective, the expert added.
3. Avoid triggers and find alternatives
After tracking when, where and how much you drink, it may become clear what triggers you to drink.
Tuell encouraged identifying these situations, emotions and behaviors and finding alternative ways to handle them.
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“These triggers will frequently lead to behaviors that give us relief and/or a reward, and many times it is not a healthy way of coping,” he said.
“Choose non-alcoholic beverages in social settings … like sparkling water, mocktails or herbal teas, to satisfy the habit of having a drink … or avoid places where heavy drinking occurs.”
Social pressure to drink can pose a major temptation, according to experts. (iStock)
Jaffe commented that focusing on less drinking won’t be as effective as drinking something else, like a non-alcoholic drink, or doing a different activity instead.
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Tuell agreed that finding a healthier alternative to bad behaviors is a good way to stop them.
This could include stress-relieving practices like exercising, reading, journaling or spending more time with supportive friends.
Adding movement as a replacement for drinking can help curb bad habits. (iStock)
Movement, mindfulness exercises and meditation can also be helpful practices throughout the day, according to Jaffe.
“You can do those practices while you’re brushing your teeth or while you’re making your coffee,” he said. “Meditation practices as short as five or 10 minutes can have an incredible impact on your stress response in life.”
4. Change your environment
Removing temptations from your environment is a good way to prevent reaching for them, according to experts.
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Tuell suggested removing alcohol from your home or limiting activities that make it more accessible, such as hanging out at bars.
“Smell is the strongest of the five senses connected to memory,” he added.
Jaffe agreed that environment “plays a massive role” in how people interact with alcohol.
“If you’re looking to reduce your drinking … having other people who are participating in the journey with you will go a long way toward helping you meet your goals of reduction.”
5. Practice saying ‘no’ and surround yourself with support
The social pressures of drinking can be a trigger, but learning to say “no” is powerful. Tuell recommended being prepared with a “polite but firm” response in situations where you might feel pressured to drink.
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This can be as simple as, “No, thanks, I’m taking a break from drinking” or “I’m good, thanks.”
Tuell advises surrounding yourself with supportive individuals, like trusted friends or family members with whom you can share your goals.
Experts recommend surrounding yourself with supportive individuals with whom you can share your goals. (iStock)
He also suggested joining a support group, “like Alcoholics Anonymous, SMART Recovery, Celebrate Recovery or Women for Sobriety.”
“If you are one of the 40% of Americans who is trying to stop alcohol use, sometimes it may be necessary to seek counseling services.”
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Tuell also mentioned that methods like cognitive behavioral therapy can be effective.
6. Be kind to yourself
Reflecting on the reasons you’re looking to reduce alcohol intake — whether it’s to improve your health, save money, strengthen relationships or another motivating factor — can help keep you on the right path, according to Tuell.
“Setbacks are normal. So be kind to yourself and focus on progress, not perfection.”
He also encouraged celebrating milestones by enjoying something non-alcohol-related, such as a massage, a round of golf, a shopping trip or another fun outing.
“To make changes, it takes time,” Tuell said. “Setbacks are normal. So be kind to yourself and focus on progress, not perfection.”
“If you keep moving forward one step at a time, you will get to a point where you’re drinking substantially less.” (iStock)
While about 40% of people quit their New Year’s resolutions before the end of January, according to Jaffe, the specialist said it’s important to not be discouraged by slip-ups.
“Learn from it and just keep going,” he advised.
“If you keep moving forward one step at a time, you will get to a point where you’re drinking substantially less.”
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More than three-quarters of the global population is falling short on omega-3 intake, a nutrient gap that may increase the risk of heart disease, cognitive decline, inflammation and vision problems.
That’s according to an analysis published in Nutrition Research Reviews, in which researchers from the University of East Anglia, the University of Southampton and Holland & Barrett analyzed omega-3 intake patterns across multiple countries and age groups.
The review found that 76% of people worldwide are not meeting the recommended levels of two omega-3 fats that are essential for heart health: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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The analysis considered recommendations from global health authorities and assessed how closely populations follow them.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, though actual intake is far lower in many regions, according to the researchers.
A new study found that 76% of people fall short of their recommended omega-3 intake. (iStock)
To explore the health implications of low omega-3 intake, Fox News Digital spoke with Michelle Routhenstein, a New York–based preventive cardiology dietitian at Entirely Nourished.
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Low omega-3 levels can have a noticeable impact on heart health, cognitive function and inflammation throughout the body, the expert confirmed.
Low intake can also increase the risk of heart attacks and sudden cardiac death, she added. It’s also associated with higher triglycerides, irregular heart rhythms and plaque in the arteries.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, researchers say. (iStock)
Inadequate omega-3 levels have also been linked to changes in brain function, including faster cognitive decline, a higher risk of Alzheimer’s disease and increased rates of depression.
Routhenstein noted that low levels may also worsen inflammation in autoimmune conditions such as psoriasis, and can negatively affect eye health, since omega-3s play a key structural role in the retina.
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To improve omega-3 levels, the expert said it’s important to understand how much is needed and where to get it.
“The richest dietary sources of EPA and DHA are oily fish, such as salmon, mackerel, sardines, herring, trout and anchovies,” Routhenstein told Fox News Digital.
Oily fish, such as salmon, are among the richest natural sources of omega-3s. (iStock)
Many people benefit from eating oily fish more frequently, often three to four times per week, Routhenstein noted. For individuals who do not eat fish regularly, supplements can help raise EPA and DHA to healthier levels.
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For those taking omega-3 supplements, dosing should be based on lab results, medications, omega-3 levels and overall medical history, according to Routhenstein. Moderate, quality-controlled supplements are generally considered safe for most people.
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There is also some evidence supporting prescription-strength omega-3 products.
“High-dose EPA, such as 4 grams per day of icosapent ethyl, has been shown to reduce major cardiovascular events in certain high-risk populations, while similar doses of mixed EPA/DHA have not consistently shown the same benefit,” Routhenstein said.
Omega-3 dosing should be individualized based on lab data, medication use, current levels and overall medical history. (iStock)
Testing omega-3 levels can also help determine whether intake is adequate. The omega-3 index, a blood test that measures EPA and DHA in red blood cells, is considered one of the most reliable ways to assess status.
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“Levels around 8% are associated with lower cardiovascular risk, while levels below approximately 4% are considered low,” Routhenstein said.
Understanding baseline levels can help guide more personalized decisions about diet and supplementation.
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Those who are unsure about their omega-3 status or whether supplementation is appropriate should speak with a healthcare provider to determine the best approach.
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As winter weather moves in, cozy essentials like scarves, plush throws and heated bedding become everyday comforts.
But dermatologists caution that these cold-weather favorites can secretly undermine skin health — trapping sweat and bacteria, causing irritation and exposing the skin to excess heat.
Choosing the right materials for wellness — and using them safely — can make a big difference.
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Here are five winter must-haves and gift ideas, with expert tips on how to keep skin healthy and happy while staying warm this season.
Soft scarf, $19.99, Amazon.com
Scarves made of natural fiber, like this one that is 100% cotton, may help if you’re prone to irritation. (Amazon)
A soft scarf is a staple for cold days and an easy way to elevate a winter outfit.
Yet, if breakouts are appearing along the neck, jawline or chest, that favorite accessory may be part of the problem.
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“You should wash your scarf as often as your clothes to prevent breakouts,” Annabelle Taurua, a beauty expert at Fresha, a beauty and wellness booking platform headquartered in London, told Fox News Digital.
Cotton is a better choice than polyester, she also noted, as it’s more breathable and allows sweat to evaporate.
Fluffy blankets, $28.97, Potterybarn.com
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin — which can clog pores and encourage bacteria growth. (Pottery Barn)
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin, which can clog pores and encourage bacteria growth.
Rough textures or infrequent washing can also irritate sensitive skin and worsen breakouts.
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“Regularly wash your blankets, especially those made from synthetic or fluffy materials, to remove built-up oils and dirt,” Taurua advised.
She recommended breathable materials like cotton or linen, as well as hypoallergenic options for anyone prone to irritation.
Good set of sheets, $49.99, Amazon.com
Much like scarves, natural fibers are the way to go for your linens to avoid irritation. (iStock)
Cold weather makes lingering in bed especially tempting, but lying on unwashed bedding can worsen acne.
Pillowcases and sheets quickly collect oil, bacteria and dead skin cells, which transfer directly onto the face.
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“Washing bedding frequently is important,” Taurua said. “You should aim to change and wash your pillowcases every two to three days and your sheets at least once a week.”
Heated blanket, $33.99, Walmart.com
Heated blankets are a great way to stay warm during the winter. (Walmart)
When using a heated blanket, start with the lowest heat setting and limit use, said Taurua.
“Once you’re warm, switch to a regular blanket,” she advised.
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She also said it’s best to avoid direct contact for long periods to reduce irritation.
Hot water bottle, $12.99, Amazon.com
A traditional winter staple, hot water bottles offer quick comfort — but they come with risks similar to heated blankets, including burns, scalding and long-term heat-related skin damage.
Hot water bottles should never be filled with boiling water, experts advise. (Amazon)
“Never fill a hot water bottle with boiling water,” Taurua said.
“Only use hot, not boiling, water, and fill it to a maximum of two-thirds.”
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She recommended wrapping the bottle in a towel or cover to avoid direct skin contact and limiting use to around 20 minutes.
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