TEN GOOD RULES TO ESCAPE THE TRAP OF ALCOHOLISM

1.

Drink Mindfully

Ten Percent of us suffer from Alcohol Use Disorder.  If drinking makes you feel normal - not intoxicated - you are especially at risk, so be mindful.[1] [2] Before alcohol takes over your thoughts, switch from strong drink to wine, to low-alcohol beer, or quit[3]. Always drink with a meal - Avoid drinking alone.  

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2.

The Right Clinician Can Help

Get care from a clinician who understands that some medicine could make you want to drink more[4],and some medicine can help you drink less[5][6] [7] [8] [9].  Many people find that is safest to quit alcohol altogether; others have a goal to reduce the harm of alcohol by drinking less. An experienced and empathetic clinician can help[10][11]

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 3.

Let Nature Heal You

Outdoor exercise helps to optimize your health[12] [13] [14]. Sunshine has tremendous benefits - in addition to the vitamin D that is produced naturally in your skin[15].  Keeping fit helps reduce how much you drink[16].

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4.

Omega-3 Fuels Your Brain

Omega-3 fat is the critical nutrient for a healthy brain and a clear mind[17]; Omega-3 in seafood and fish oil can help control the impulse to drink[18] [19].  Enjoy olive and coconut oil  but avoid excessive omega-6 fat, found in oil from soy, peanut, corn, or meat from animals fattened on these seeds[20] [21] [22].

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5.

Eat Clean to Think Clear

Dietary choices are important to clear your mind, so choose the highest quality food you can[23].Chemical and pesticide free foods promote gut health, but "modern" processed foods and gluten may cause problems[24] [25] [26]. Choose pro-biotic foods like yogurt that promote health and recovery[27].Drink water and coffee instead of sweetened drinks[28] [29].

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6.

Rebuild with the Nutrients Alcohol Depletes

Replenish vitamins and minerals depleted by heavy drinking[30] [31].  A healthy brain needs magnesium, zinc, calcium, lithium, B vitamins, and other nutrients to support nerve cells that strengthen your will power and help you enjoy life[32] [33] [34] [35] [36].   

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7.

Know Your Habits 

Understand your relationship with alcohol[37]. Keep track of how much you drink or use a breathalyzer[38]. A skilled counselor can help you develop healthy habits and learn to minimize the effect of anxiety and traumas[39]. Don’t let ignorance and denial keep you from your best life[40].

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8.

Choose Community That Lifts You

Look for good friends[41].  We become like the people we are with so be with people who will encourage you to be your best[42].  Be active in a group that inspires and supports you - don't let isolation keep you in darkness[43] [44] [i] [ii].

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9.

Find Natural Highs 

Endorphins produced naturally can replace the desire to drink[45]. Keeping others in mind when you exercise, make music, dance, donate to charity or actively participate in religion are proven ways to produce endorphins, especially when you are in synchrony with others[46] [47] [48] [49] [50] [51]. 

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10.

Live with Purpose 

Seek your purpose, be grateful, and help those around you[52] [53]. Find life’s meaning so you will have strength when difficulties come[54]. Many people find freedom from addiction when they seek an authentic relationship with God[55] [56] [57]. Humility is often the pathway to a better life.[58][59].

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These rules are based on research literature and clinical experience as of 2025. Please send any update suggestions to info@tengoodrules.com.

© 2025 John Umhau MD MPH. All rights reserved

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