7 tips for former heavy drinkers

Even if your drinking days are far behind you, alcohol's effects on your health could linger for decades.  Follow these seven steps to learn more.

In one study of 3,803 women and men, former drinkers reported more depression, heart problems, chronic bronchitis and diabetes after age 40 than did current social drinkers. They also felt less energetic and said their health problems interfered more often with social activities.

Heavy drinking in your twenties can raise your heart disease risk by 36 percent later in life — perhaps due to an enlarged heart muscle, high blood pressure or to a lifestyle (then and now) that doesn't include much exercise or enough healthy food. If you ever binge-drank, such as downing an incredible 25 drinks in a day — even just once — researchers say your later odds for heart disease could be seven times higher than normal.

Bingeing can also increase a man's later risk for prostate cancer by 64 percent — especially in men who have type 2 diabetes. In women, a history of heavy drinking may increase breast cancer risk, especially if the drinking happened in midlife. The reason? Alcohol seems to alter hormone levels that may fuel the growth of some types of breast cancers. Irritation caused by drinking may also increase your odds for cancers of the head and neck for about 10 years after you stop.

There's plenty you can do to help your body repair alcohol's damage, and to offset added risks. Experts are just beginning to look at how much of drinking's physical and mental effects can be reversed. Proof that the body can heal: In one study of nearly 1,600 people, former drinkers' risk for cancer of the esophagus dropped to normal after a decade.

Choose to replace your overindulgent past with a healthy present and future, and the benefits are widespread. You'll protect yourself from heart disease and several forms of cancer. You'll feel more energized and upbeat. And you'll give your self-esteem a huge boost as well, knowing that you've greatly improved the person you are.

Beware of signs of depression. Understand that depression could be related in part to your wild past. Talk with your family doctor about seeing a therapist.

Former drinkers are often smokers — one study found that they were 31 percent more likely to smoke cigarettes as current drinkers were. Get help to kick the habit.

Follow your doctor's advice for regular mammograms and clinical breast exams for women, prostate-cancer screenings for men.

Work with your doctor to keep blood pressure, cholesterol and triglycerides at healthy levels. Also get regular blood sugar tests to screen for diabetes.

Eating well and exercising regularly help offset your added risk for heart attack, stroke, diabetes and even some cancers.