Healthy Eating news
Alcohol - the facts
There is some good news about booze – as long as you follow a few simple rules
Q What’s the current thinking on ‘safe’ limits?
A Light drinking is gauged at around 1-2 units per day. At this level there’s some evidence alcohol may help control cholesterol levels in men over 40 and post-menopausal women – especially if they didn’t drink while young.
Recommended limits for alcohol intake are two units per day for women, and three units for men. Recommended units per week are no more than 14 for women and no more than 21 for men. A unit is generally deemed to be half a pint of ordinary strength beer or lager, a single pub measure of spirits, or one glass (125ml) of wine. However, measuring a unit has become more complex as beer and wine have become stronger. Rather than 8% alcohol, wine may now contain 11-14%, so one 250ml glass may be more than the full upper daily limit for women. A pint of beer may contain from 2-5 units of alcohol, depending on its strength. Alcopops also contain more alcohol than a one unit measure.
On average, the liver breaks down one unit of alcohol per hour, but varies according to age, weight and gender.
Q What health problems can alcohol cause?
A The World Health Organisation says that alcohol is the third most important risk factor for premature death. Other than alcoholism, regular heavy drinking can cause cirrhosis of the liver, liver cancer, pancreatitis, stomach ulcers or other stomach disorders, brain damage (including memory loss or dementia), plus increased risks of some cancers (especially breast and mouth/throat/oesophageal cancers), of stroke (doubling the risk in men who drink more than 35 units per week), of heart disease and of high blood pressure. Heavy drinking can also cause mood changes, sexual dysfunction and fatal alcohol poisoning. Habitual heavy drinkers (and, technically, ‘heavy’ drinking is anything above the recommended weekly limits – especially if that’s a regular occurrence) may also suffer defective absorption of crucial nutrients, including glucose.
Q Does alcohol really have health benefits?
A Small amounts consumed several times a week may be beneficial. The Alcohol Harm Reduction Strategy for England (2004) estimated that alcohol prevents around 20,000 deaths a year by reducing risks of coronary heart disease – which is around the same as its estimate of alcohol-related premature deaths. In older people, there’s some suggestion that low consumption may improve mental wellbeing. The bad news is that alcohol’s health benefits seem to occur most in those who abstained in their youth and start moderate drinking in middle age.
Q What’s the best way to cut down?
A There are several strategies you can adopt:
- Do a mental audit on what alcohol does for you, and work out other ways to achieve the same – or perhaps an even better – effect.
- Learn to say ‘no thanks’ – or to ask for a non-alcoholic drink.
- Set a goal you can stick to, such as maximum units per week, or per event.
- Until you feel you’re back in control, avoid any high risk triggers.
Q If you want to give up, where can you get help?
A Details of all help is available from Drinkline – 0800 917 8282.
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Your comments
Gerry Abbott wrote:
Is it true, that in general, one seems to drink less alcohol as one gets older, say over 65 or 70. I seem to, although I still practise abstinence two days a week, in my case Mondays and Tuesday, with exceptions on high days and holidays, it seems to work.