Alcohol Advice: Staying Safe and Healthy​

Drinking alcohol can have both short-term and long-term effects on your health. Understanding the risks and how to manage your alcohol consumption is key to maintaining a balanced lifestyle. The NHS offers important guidelines to help you drink responsibly and reduce the risks associated with excessive drinking.

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Understanding the Risks of Alcohol

Excessive alcohol consumption can significantly increase the risk of several serious health conditions, such as:

• Liver Disease

• Heart Disease

• Strokes

• Certain Types of Cancer

• Mental Health Issues

  
  

In addition, alcohol impairs judgment and coordination, which can lead to accidents, risky behaviours, and injuries. Binge drinking, or drinking large amounts of alcohol in a short period, is particularly dangerous and can have immediate and severe consequences, such as alcohol poisoning.

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How Much is Too Much?

To reduce your health risks, the NHS recommends that both men and women do not regularly drink more than 14 units of alcohol per week. For reference:

• One unit is roughly equal to half a pint of beer (4% ABV) or a small glass of wine (125ml at 12% ABV).

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It's also advised that these 14 units be spread across at least 3 days or more during the week. This can help minimise the strain on your body and prevent binge drinking​.

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Calories in Alcohol

Alcoholic beverages are high in calories, and regular drinking can contribute to weight gain. For example:

• A standard 175ml glass of wine (12% ABV) can contain up to 158 calories.

• A pint of lager (5% ABV) may have up to 222 calories.

  
  

If you're trying to manage your weight, it's important to factor in the calories from alcohol alongside your regular diet. The calories in alcohol can add up quickly, especially when drinking regularly​.

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Tips for Drinking Responsibly

• Track Your Units: Use a unit and calorie calculator to track how much you're drinking and help you stay within recommended limits.

• Have Alcohol-Free Days: Aim for at least two or three alcohol-free days each week to give your body a break and reduce long-term health risks.

• Pace Yourself: Drink slowly, and alternate alcoholic drinks with water or a soft drink to stay hydrated.

• Avoid Drinking on an Empty Stomach: Eating a meal before or while drinking can help reduce the effects of alcohol.

• Choose Lower-Calorie Drinks: Opt for lower-calorie alcoholic drinks and avoid high-calorie mixers like sugary sodas.

• Avoid Binge Drinking: Drinking large amounts in a short period puts you at risk of alcohol poisoning and other serious health issues.

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Support for Cutting Down

If you're trying to cut down on alcohol, the NHS has a range of resources and support services, including tips for reducing your intake and helping you stay on track. Visit the NHS Alcohol Support Page for more information​.

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When to Seek Help

If you find it difficult to control your alcohol intake or feel that your drinking is affecting your daily life, it's important to seek help. You can speak to a healthcare professional for advice, or contact support services to manage alcohol-related problems.

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By following these guidelines and understanding the risks, you can make informed decisions about alcohol consumption and protect your long-term health. For further resources, check out the NHS full alcohol advice page.