Whether it’s at a weekend barbecue or a mommy’s night out with girlfriends, many of us like to relax with an occasional glass of wine, beer, or other alcoholic beverage. Drinking in moderation ─ one drink per day of 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor ─ for women (who aren’t pregnant) can be part of a healthy lifestyle. Some research suggests that the antioxidants found in wine are, in fact, heart-healthy. But for some, one glass is only the beginning. According to the Centers for Disease Control and Prevention (CDC), one in eight adult women binge drink about three times each month, consuming an average of six drinks per occasion. Among adult women, binge drinking, technically defined has having four or more drinks at a time, has been dubbed “a serious, under-recognized problem.”

“Women, especially moms who work outside the home, have many roles to fill,” says Erin Goodhart, clinical supervisor of adult primary care for women at Caron Treatment Centers, in Wernersville, Pennsylvania. She explains, “By the end of the day, she might be asking herself, ‘where’s my time?’” That’s where binge drinking can come in. For certain women, throwing back one (or more) cocktails becomes a way to reward and/or give back to themselves and cope with the rigors of hectic (and often stressful) lives.

According to the CDC, most women who are binge drinkers aren’t alcoholics or dependent on alcohol. Yet the pattern is still dangerous. A study in the Journal of the American Medical Association, which reviewed six studies of alcohol and breast cancer, for example, found that women who consumed two to five drinks a day increased their risk of the disease by 41 percent. If you have a family history of alcoholism, binge drinking may trigger a genetic predisposition for the disease. “The slide into alcoholism can be quick or so gradual that you might not even notice it,” Goodhart says. Binge drinking also puts women at risk for heart disease, other health problems, and even death. Binge drinking causes about 23,000 deaths among young women and girls in the U.S. each year.

Overall, when it comes to drinking alcohol and your health, moderation is key. “To get the most mileage out of that one drink you can allow yourself per day, try taking the edge off your stress level before having a cocktail and you may find that you’ll feel relaxed on less alcohol,” says Robert Rhode, Ph.D., a clinical associate professor at the Arizona State University Center for Behavioral Health Policy, in Tucson. Before pouring yourself a glass of wine after work, for example, Rhode suggests taking a walk or a bath. Here are more ways to help yourself stop at one judicious glass:

Determine why having a cocktail is so relaxing for you.

Is it the physical effect of alcohol itself? Then drink your one glass when it really matters to you. “Decide whether you prefer it as a cocktail or if you’d savor it more with your dinner,” Rhode says. Is it because sipping something special from a fancy glass leaves you feeling pampered? If that’s the case, try dressing up another beverage, such as imported mineral water with a twist of lime in a goblet after having your designated alcoholic beverage du jour. “The idea is to decrease your drinking, but keep the same rituals,” says Rhode. “They’re part of the enjoyment.”

Delay drinking.

When you’re out with friends or at a party, pace yourself by drinking a non-alcoholic beverage first and have something to eat. Otherwise, if you have a stiff drink on an empty stomach, the alcohol is apt to make a beeline for your brain. There, it zones in on the frontal lobe (one’s judgment and reasoning center) to weaken your one-drink resolve. And consider drinking another non-alcoholic beverage, such as water, before ordering a second glass or wine.

Treat alcohol like dessert.

Just as you wouldn’t sit down with a whole box of cookies, don’t order wine by the bottle when you’re eating out. Go with a glass instead. At home, pour yourself a glass, cork the bottle and put it away. When pouring your own wine, however, keep in mind that there’s a tendency to fill wine glasses three-fourths full, which can amount to 8 to 10 ounces. “Even with just one drink, be careful that you’re not actually having two or more servings,” Rhode says.

Moms, remember to always drink responsibly. Do not drink if you plan to drive and never get into a vehicle with a driver who is impaired. If you do not have a designated driver, call someone for a ride or haul a cab.

Drink Think

In general, one drink for a woman is equal to two drinks for a man. Women tend to get drunk faster than men, because females typically have:

• A smaller body type/ less body mass.
• More body fat than men, with less water to dilute alcohol.
• Less of a gastric enzyme, called alcohol dehydrogenase, which helps the body rid itself of alcohol.