Alcohol Drinks: How Much is Too much? Plus Five Cutting Down Tips

Quite an interesting topic I must say. There are many reasons why people take alcohol, for some they may be social drinkers while for others they can’t help it. Several factors come into play regarding alcohol intake such as religion, peer pressure, etc

So what is the recommended Intake?

Whilst WHO states that there is no safe limit for alcohol intake, there are guidelines to help control one’s drinking habit. Of course, individuals with medical conditions e.g. liver disease, etc. should avoid it completely.

1. Men and women are advised not to drink more than 14 units a week. Roughly, 14 units are equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine. You can use this tool to calculate your unit of alcohol consumed weekly
2. Spread your drinking over 3 or more days if you drink regularly
3. Try to have several drink-free days each week if you want to cut down
4. If you’re pregnant or trying to become pregnant, it’s best not to take alcohol at all

How To Know If you are Misusing Alcohol

1. You feel you should cut down on your drinking
2. You feel guilty or bad about your drinking
3. Other people have annoyed you by criticizing your drinking
4. You need a drink first thing in the morning to steady your nerves or get rid of a hangover
5. When you suddenly stop drinking, you experience hand tremors, sweating, hallucinations
6. To achieve the same effect a smaller quantity would normally do, you now have to take a higher quantity of alcohol

Adverse Effects of Excess Alcohol Intake

The adverse effect of alcohol can be visible in the short term and long term

For the short term:

1. Accidents and injuries requiring hospital treatment, such as a head injury
2. Violent behavior and being a victim of violence
3. Unprotected sex could potentially lead to unplanned pregnancy or sexually transmitted infections (STIs)
4. Loss of personal possessions, such as wallets, keys, or mobile phones
5. Alcohol poisoning – this may lead to vomiting, fits (seizures), and loss of consciousness
6. Driving while drunk poses a great risk of being in an accident.

Long term:

Long term alcohol misuse increases your risk of serious health conditions, including but not limited to:

1. Heart disease
2. Stroke
3. Liver disease
4. Cancers such as liver cancer, mouth cancer, bowel cancer
5. Pancreatitis

Simple Tips for Cutting Down Alcohol Intake

April is Alcohol Awareness Month and here are five simple tips to cut intake:

1. Make a plan and set a limit on the number of drinks you are going to take
2. Set a budget. Ensure you don’t go over the limit of the amount you have set aside to spend on alcohol
3. Tell your loved one. Sound the alarm to your friends and family about your decision as they can be a great motivator
4. Stay hydrated. Take a cup of water before your alcoholic drink and alternate both
5. Take a smaller size and a lower strength drink and continue cutting back each day

In summary,

The adverse effects of alcohol are not only visible on one’s physical health, it can also cause serious social problems like unemployment, relationship troubles, and even dependency

You can speak to a doctor or direct your loved ones to learn about the different options available to help should one decide to stop drinking