酒精行动计划

我们还有一个可打印版本的行动计划。

Simply,下载并打印下面提供的PDF版本,检查每个操作并勾选相关列。Make a start once you've chosen the actions you are ready to do now.

Alternate your alcoholic drinks with low kilojoule drinks,如自来水或普通矿泉水。

Alternate your alcoholic drinks with low kilojoule drinks,如自来水或普通矿泉水。

Alternating drinks helps to lower your alcohol intake.尝试以下刷新选项:

  • 用矿泉水加冰块和切碎的水果做成的清淡的雪碧
  • add mint,lemon or cucumber to water.

Find out aboutthe best drinks options for your heart health.

Where possible,dilute your alcoholic drink with plain mineral water or soda water.

Where possible,dilute your alcoholic drink with plain mineral water or soda water.

Bring back the shandy!试着喝纯矿泉水或苏打水加啤酒,尽情享受吧。对于雪碧来说,同样的方法也适用于葡萄酒。这是减少饮酒量的好方法。

Use only half measures of spirits.

Use only half measures of spirits.

Using a half measure will still provide the taste,但是加上一半的酒精。That cuts helps cut alcohol and kilojoules from your drink.

了解酒精量表。

Choose a low alcohol or light beer.

Choose a low alcohol or light beer.

Opting for low alcohol or light beer can help to reduce the total amount of alcohol you drink.Use the ‘standard drink' label on the bottle or can to choose lower alcohol beer.寻找每瓶或每罐低于1.0标准饮料的啤酒。

When you are thirsty,喝冷水而不是酒精。

When you are thirsty,喝冷水而不是酒精。

Have easy,healthier options on hand to quench your thirst,instead of an alcoholic drink.把水放在冰箱里,这样你口渴的时候就可以喝冷水。在家吃饭或外出吃饭时,桌上放一壶水。

每周建立一到两天的无酒精日。

每周建立一到两天的无酒精日。

Choose two days in advance and mark them in your diary.随身携带冷冻自来水或矿泉水,这样选择更健康的无酒精饮料就更容易了。

When stressed,take a walk or exercise instead of drinking.

When stressed,take a walk or exercise instead of drinking.

Consider healthy options for dealing with stressful situations.当你想喝酒的时候,try taking a walk,或者做一些瑜伽或者呼吸练习。These small changes can make a big difference – for your heart and your mood.

Healthy men and women – limit alcoholic drinks to two standard drinks per day.

Healthy men and women – limit alcoholic drinks to two standard drinks per day.

We recommend that healthy men and women drink no more than two standard alcoholic drinks a day.如果你还没有喝酒,或者喝得低于这些限度,不要再喝了。Healthy drinks include tap and mineral water,还有茶和咖啡。

Learn more about how much a standard alcoholic drink is.

If you have high blood pressure or are taking blood pressure medicine,not drinking alcohol is the safest option.如果您有任何问题,请咨询您的医生。

If you have high blood pressure or are taking blood pressure medicine,not drinking alcohol is the safest option.如果您有任何问题,请咨询您的医生。

少喝酒有助于控制血压,降低患冠心病的风险,stroke,and many other problems.

Learn more about酒精与心脏健康choosing healthier drinks here.

  • 至少有一个行动需要做出决定。

开局不错。You're already doing many of these actions already.回去检查一下你已经做的事情是件好事。例如,use a food diary track your progress,whether it's actions you're already doing,或者现在就准备好了。

The tips below can help you plan each step in your recovery.

开局不错。You're already doing many of these actions already.You can help keep yourself on track by using a diary to track your progress,whether it's actions you're already doing,或者现在就准备好了。

下面的提示可以帮助你计划下一步的恢复。

开局不错。You're already doing many of these actions already.You can help keep yourself on track by using a diary to track your progress,whether it's actions you're already doing,或者现在就准备好了。

不要担心没有准备好对某些事情采取行动。Recovery is not a race.Remember every step you take counts.

下面的提示可以帮助你计划下一步的恢复。

很好地开始了你的行动计划。It's great that you're ready to take action on so many things.有时,当你有很多事情要做的时候,这是一个挑战。You can help keep yourself on track by using a diary to track your progress as you go.

下面的提示可以帮助你计划下一步的恢复。

Well done on making a start.It's great that you're ready to take action on so many things.有时,当你有很多事情要做的时候,这是一个挑战。You can help keep yourself on track by using a diary to track your progress as you go.

The tips below can help you plan your next step toward recovery,even if you think you're not ready.

It's great that you're ready to take action on so many things.有时,当你有很多事情要做的时候,这是一个挑战。You can help keep yourself on track by using a diary to track your progress as you go.

不要担心没有准备好对某些事情采取行动。Recovery is not a race.Remember every step you take counts.

下面的提示可以帮助你计划下一步的恢复。

很好地开始了你的行动计划。Making a plan is an important step in your recovery.即使你没有准备好从大多数行动开始,别担心。Recovery is not a race.Every step you take counts – even if it's just one.

Take your time.The tips below can help you plan your next step toward recovery,even if you think you're not ready.

The tips below can help you plan your next step toward recovery,even if you think you're not ready.

Well done on making a start.Making a plan is an important step in your recovery.即使你没有准备好从大多数行动开始,别担心。Recovery is not a race.Every step you take counts – even if it's just one.

Take your time.The tips below can help you plan your next step toward recovery,even if you think you're not ready.

很好地开始了你的行动计划。It's great that you're ready to take action,不管你准备采取多少步骤。

Making a plan is an important step in your recovery.

即使你没有准备好从大多数行动开始,别担心。Recovery is not a race.Every step you take counts – even if it's just one.

Take your time.The tips below can help you plan your next step toward recovery,even if you think you're not ready.

Already doing this

你没有选择任何你“已经做”的事情。别担心,只需选择一些你“准备好做的事情”,然后集中精力。If you need advice,你可以拨打1300、36、27、87的心脏基金会热线电话。

您已经开始了这些操作。伟大的工作。当你开始的时候,keep track of your progress using a diary and the will become part of your routine in no time.

您已经开始了这些操作。伟大的工作。Keep track of your progress using a diary and the will become part of your routine in no time.

现在准备好了

You haven't selected anything that you're ‘ready to do now'.如果你不确定下一步该怎么做,talk to a friend,your health care professional about steps you can take to improve your heart health.If you need advice,你可以拨打1300、36、27、87的心脏基金会热线电话。

很好,你已经准备好开始这个行动了。慢慢来把它弄好,then select a new action to try.The tip below can help you make this action plan work for you.

很好,你已经准备好开始这些行动了。花点时间纠正他们,then select a new action to try.下面的提示可以帮助您使这个行动计划为您工作。

Not ready yet / Undecided

You haven't selected anything you're ‘not ready to do'.Well done,看来你进步很大。按照上面的提示来做你“现在准备好做的事情”。如果你需要新的挑战,ask a health care professional about more ways to improve your heart health.If you need advice,你可以拨打1300、36、27、87的心脏基金会热线电话。

You've listed the below item as something you're not ready to do yet.准备好后试试这个动作。

您已将以下项目列为您尚未准备好做的事情,或者您可能根本没有选择它。准备好后,尝试这些动作之一

Making progress

Alcohol action plan (pdf)

​Print and fill in your alcohol action plan

Download More action plans