How Alcohol Rewires Your Brain and Increases Cancer Risk by 40%! The Alcohol Doctor, Dr. Sarah Wakeman

1. Re-evaluate Alcohol Consumption

Understand that even moderate daily alcohol intake, such as one large glass of wine, can place you in a moderate risk category associated with various cancers, including a 5% increased risk of breast cancer.

2. Dispel Alcohol Health Myths

Recognize that alcohol is not a health-promoting behavior; view it like other activities with risks and benefits, such as eating dessert or processed meats, and do not assume it improves health.

3. Anchor Change in Personal Purpose

Define a clear, personal ‘why’ or purpose for making a change (e.g., better sleep, productivity, family presence) rather than vague goals, and find joy in the process to sustain motivation.

4. Prioritize Social Connection

Actively build and maintain social connections and community, as connection is considered the opposite of addiction and a crucial factor in preventing and recovering from substance use.

5. Address Underlying Trauma

Recognize that trauma, especially adverse childhood experiences, is a primary driver of substance use, suggesting that addressing these root causes is crucial for prevention and recovery.

6. Reconsider Traditional Rehab

Understand that traditional short-term rehab often doesn’t align with the chronic nature of addiction; instead, effective treatment requires long-term, science-based approaches like psychotherapy and medication.

7. Explore Alcohol-Blocking Medication

Consider medications that block opioid receptors, which can reduce the rewarding effects of alcohol and help control drinking, even on an as-needed basis before social events.

8. Consider GLP-1 for Cravings

Be aware that GLP-1 medications (e.g., Wegovy, Ozempic), typically used for weight loss, have shown promise in reducing alcohol cravings and consumption by resetting global craving and appetite.

9. Investigate Psychedelic-Assisted Therapy

Explore psilocybin-assisted psychotherapy as a potential therapeutic for alcohol use disorder, as it has shown remarkable effects by increasing neuroplasticity and helping the brain form new pathways.

10. Practice Motivational Interviewing

When trying to help someone change, use motivational interviewing techniques by listening for ‘change talk,’ reflecting their motivations back to them, and amplifying their own reasons for change, rather than telling them what to do.

11. Apply Positive Reinforcement

Focus on positively reinforcing desired behaviors rather than punishing unwanted ones, as this approach is a more effective motivator for change in human behavior, including addiction recovery.

12. Seek Empathetic Support

When seeking therapy or supporting someone with addiction, prioritize empathy, as a compassionate and understanding approach from a therapist or loved one is a strong predictor of positive change.

13. Enhance Overall Well-being for Change

Before attempting significant behavior changes, prioritize boosting your overall well-being through adequate rest, healthy eating, and exercise, as change is harder when you feel depleted or stressed.

14. Fill Voids with Healthy Dopamine

When removing an unhealthy habit, actively replace it with other healthy sources of positive dopamine release and stress reduction, such as exercise, social connection, hobbies, or relaxation techniques.

15. Use Person-First Language

Adopt person-first language (e.g., ‘person with addiction’ instead of ‘addict’) to reduce stigma and promote a more humanizing, compassionate view of individuals struggling with substance use.

16. Believe in Brain’s Capacity for Change

Recognize that the brain is remarkably plastic and can change; after five years of recovery, the risk of developing addiction is no higher than the general public, challenging the ‘addictive personality’ myth.

17. Foster Positive Childhood Experiences

For children, especially those facing adversity, ensure they have at least one caring adult figure, as this significantly reduces their risk of developing addiction later in life.

18. Utilize CRAFT for Family Support

If supporting a family member with addiction, learn about Community Reinforcement and Family Training (CRAFT) to understand addiction science, gain personal support, and learn effective ways to encourage change through positive reinforcement.

19. Understand Alcohol’s Sedative Effect

Be aware that alcohol acts as an anti-anxiety and pain medication, activating the brain’s natural painkiller system, which explains why people use it for emotional or physical relief and why it can easily get out of control.

20. Identify Addiction Warning Signs

Use the ‘Four C’s’ (loss of control, compulsive use, consequences, craving) to assess if a behavior constitutes an addiction, helping to differentiate it from mere physiological dependence.

21. Beware of Addiction Substitution

Be cautious not to replace one unhealthy habit (e.g., alcohol) with another (e.g., excessive cannabis or unhealthy food), ensuring new behaviors align with overall health goals.

22. Avoid Self-Limiting Identity Labels

Be mindful of the language you use to describe yourself, avoiding self-limiting phrases like ‘I’m not good at that’ or ‘I’m not organized,’ as these can create a fixed, negative identity.

23. Recognize Early Trauma Impact

Understand that trauma experienced earlier in life, especially before the brain fully forms (early to mid-20s), can have a more long-lasting impact on addiction risk.