UNITED STATES – Despite past claims to the contrary, the current evidence makes it clear that even a little alcohol is bad for your health – with links to certain types of cancer, cardiovascular conditions, liver disease and other concerns.

But drinking can still be part of a healthy lifestyle if done in moderation, said professor of epidemiology and nutrition Eric Rimm at the Harvard T.H. Chan School of Public Health – meaning no more than two drinks a day for men and one drink a day for women.

There is no sure-fire way to offset the consequences of alcohol, said professor and researcher Mariann Piano at the Vanderbilt University School of Nursing, who studies the effects of alcohol use.

It is not like you can “run around the block one more time” to negate a night of heavy drinking, she said.

If you do drink, though, it may be particularly important to prioritise other aspects of your health.

Support the immune system

Excess alcohol can suppress the immune system, weakening the body’s defences against infections. So people who drink may want to take steps to keep their immune systems functioning well, said Prof Rimm.

That includes working out regularly.

The link between exercise and immunity is challenging to study, but researchers have long observed that people who are fit and physically active seem to develop fewer respiratory tract infections. And when they do get sick, their illnesses tend to be less severe.

In a 2011 study that looked at about 1,000 adults in North Carolina, for instance, researchers found that those who exercised five or more days a week were 43 per cent less likely to be sick with an upper respiratory tract infection over a 12-week period than those who were largely sedentary.

Keep in mind, though, that exercise is not a guaranteed way to mitigate the harmful effects of drinking, said Prof Piano.

Another critical component of a healthy immune system is getting adequate sleep, which may be especially challenging for those who drink, since alcohol is a notorious sleep interrupter.

To get sufficient rest after a night of drinking, give yourself several hours of buffer time between drinking and going to bed, said sleep specialist Aric Prather at the University of California, San Francisco.

The lower the concentration of alcohol in your blood at bedtime, the less disruptive it will be.

Opting for lower-alcohol beverages, such as a 4 per cent beer instead of a strong mixed drink, is also helpful, he said.

Eat well

A healthy diet can help promote your overall health and potentially lower your risk of developing some of the conditions linked to alcohol consumption, such as certain types of cancer and cardiovascular diseases.

Psychiatrist David Streem, who specialises in treatment for alcohol-related issues at the Cleveland Clinic, said the Mediterranean diet – with its emphasis on fruit, vegetables, whole grains, legumes, nuts, olive oil and fish – is widely considered the “gold standard” for healthy eating.

Alcoholic beverages can also be high in calories, especially if they are sugary cocktails like margaritas or pina coladas, Prof Rimm said, so be mindful of how the extra calories from booze fit into your overall calorie allotment for the day.

And drinking can lead to poor food choices, Dr Streem added.

A weekly beer after work with friends probably will not affect your health much, he said.

“But if that one beer is always accompanied by a 12-ounce steak or a huge plate of nachos”, the consequences of unhealthy eating could potentially add up over time to be more detrimental to your health than the alcohol itself, he said.

Get your annual check-up

It is essential to see a doctor at least once a year for a regular check-up, Prof Rimm said, and to be honest about how much you drink.

If it is more than a moderate amount, a doctor might recommend additional blood tests, such as those that assess whether your liver enzymes or blood sugar levels are within a healthy range.

Starting preventive screenings at the recommended ages, like colonoscopies at 45 and mammograms at 40, might be especially important if you drink, Prof Rimm added, since alcohol is a risk factor for colorectal and breast cancers.

Drink mindfully

Being more intentional about when and why you choose to imbibe can encourage you to consume less alcohol, said clinical psychologist Thea Gallagher at NYU Langone Health.

With a mindful drinking approach, you can pay attention to how alcohol makes you feel, both in the moment and the day after. What does alcohol offer you? What does it take away?

By observing the motivations behind your desire to drink, you can begin to evaluate whether you might benefit from scaling back, she said.

To do that, try easing into it by having one fewer drink a night than you usually would have, suggested Dr Gallagher.

“Getting a little more engaged with the pros and cons and making mindful decisions, being aware, making small adjustments over time” can be effective at ushering in a balanced relationship with alcohol, she said. NYTIMES