There’s lots of information available to help you find what you need to know about alcohol and discover easy ways to cut down.
Drinking limits - Find out if you’re at risk of causing yourself harm.
Units - Get the facts on units in alcohol. Find out how many units and calories are in your alcoholic drink with a simple alcohol tracker.
Cutting down - Handy tips and ways to make cutting back a bit easier. Why not make a pledge to cut down?
Easier ways to drink sensibly
As the warm summer months approach it is all too easy to reach for an extra alcoholic drink as a way of keeping cool and enjoying the gorgeous summer sunshine. Many of us enjoy attending picnics, BBQs and trips to the seaside during the summer months, and having a glass of wine or a cool beer can be a pleasurable way to unwind and enjoy the glorious outdoors. However before you know it you have drunk half a bottle of wine and you could be on the path towards harmful drinking.
Try drinking plenty of water and low calorie soft drinks to keep yourself well hydrated during those long hot days.
You don’t have to be an alcoholic to be at risk of damaging your health. Regularly drinking just above the recommended levels can be harmful to your health.
Most people who regularly drink more than the NHS recommends don’t see any harmful effects at first.
The effects of alcohol on your heath will depend on how much you drink - the more you drink the greater the risk.
You can find out more about alcohol related risks and the facts about drinking at NHS Choices.
Do you know what health risk alcohol poses?
The effects of alcohol can be different for each individual person. Factors such as the amount you drink, how often and how long you have been drinking can make a difference. In many cases most of the harm caused cannot be seen or felt until it’s too late.
If you regularly drink more than the NHS advises over a long period of time you may have an increased risk of the following:
· Men are four times more likely to have high blood pressure.
· Women could be three times more likely to suffer a stroke.
· Cancers of the throat, mouth, oesophagus, larynx and breast cancer in women.
· Liver damage such as cirrhosis or cancer.
· Depression, memory loss, brain damage or dementia.
· Stomach disorders.
· Potentially fatal alcohol poisoning.
Although there is no completely safe level of drinking the NHS advises that the risk of harm is low if you stick to drinking within their guidelines.
Know your limits
The NHS recommends:
· Men should NOT regularly drink more than 3-4 units each day
· Women should NOT regularly drink more than 2-3 units each day
It is advisable to have at least two alcohol free days each week.
For more information about alcohol units then try our drinks tracker.
A small reduction in drinking can make a big difference to your health. The following are some simple tips that could help you to cut down on your alcohol intake:
· Keep a record of your drinking to help you get to grips with units and different levels of drinking.
· Try a non-alcoholic tipple - 'mocktails' can make a refreshing alternative to alcoholic drinks.
· Swap your regular beer or wine for a lighter version - always check the ABV% on the label.
· Alternate alcoholic drinks with non-alcoholic drinks.
· Switch your glass size to a smaller one.
· If your bored or stressed try having a workout or going for a walk instead of drinking.
· Plan activities and tasks at times you would usually drink alcohol.
The average wine drinker consumes 2000 extra calories each month.
Along with drinking alcohol comes the temptation to eat fattening snacks, so spare a thought for all those extra calories that you are taking in. Drinking alcohol also reduces the amount of fat burnt by your body for energy. Add to that the tendency to ditch the healthy diet and eat more than you usually would, and that’s before you have had the fry up the next day!
While it is good to know about the amount of the calories in your drinks, don’t let it become an obsession that encourages you to skip meals as this can be disastrous. Try to eat a nutritious well balanced diet, which will improve your overall health.
If you or someone you know needs some help and support with an alcohol problem then speak to your GP or use the ‘Find your way’ section of this site to find help locally. There is lots of free support and advice available to you.
How to reduce people’s alcohol intake at your next dinner party
Here are some great tips on how to cut down the alcohol intake at your next gathering. It is possible to host a fun dinner party and not exceed your daily-recommended units.
If there is one place people often drink far more than they should, its at dinner parties with close family and friends. The supply of wine is usually cheap and plentiful, and you are usually in a safe environment so there is no need to worry about losing your phone or someone stealing your bag. With a glass that seems to stay magically full all evening you may find yourself unintentionally drinking way more than you would if in a pub or restaurant.
So when you are next hosting a dinner party why not try and save yourself and your guests from a potentially painful morning after hangover by serving drinks with lower or no alcohol content?
Top Tips
· Make sure that guest's water glasses stay topped up. Drinking water alongside alcohol will keep you hydrated and lessen your hangover.
· Avoid constantly topping up wine glasses. How many times does the host refill the guest’s glasses at a dinner party? Let your guests pour their own wine when their glass is empty.
· There are generally three sizes of wine glasses 125ml, 175ml and 250ml. An average 125ml glass of wine would only be 1.5 units but a 250ml glass would be 3 units.
· Serve low alcohol or alcohol free wine - these are readily available in most supermarkets.
· Make sure there are plenty of mixers to make spritzers - have soda and lemonade on hand to mix with white wine and make it into a spritzer. If you use half a glass of wine around 60ml then there will be less than one unit per drink.
Saying no politely
It can be awkward to decline alcohol politely under peer pressure. Your reason, be it a medical condition or your decision, can be personal and it can place you in a social situation that many find tricky to handle.
Rather than avoiding difficult situations and missing out, it’s a good idea to plan ahead how you are going to say no to alcohol. Some of these ideas may work for you.
- No thank you – keep it simple and accompany with a small gesture to emphasize what you’re saying.
- You prefer an alternative – a soft drink or sparkling water perhaps. You may enjoy an alcohol free wine or beer that is becoming increasingly available in shops and some pubs.
- Explain – if you feel comfortable, be honest about your reasons. Perhaps you’re exercising later and you feel better if you don’t drink.
Alcohol and mental health and wellbeing - The effects of alcohol on mental health.
Drink driving and the law - Facts on the legal alcohol limit.
If you or someone you know needs support, speak your GP or use the ‘Find your way’ link on the left to find help locally. There is a lot of support and advice available to you.
