Alcohol - Know your limits

A GUIDE TO SENSIBLE DRINKING

Drink can make some people lively and chatty, others silent and miserable. Alcohol is in fact a depressant and not the stimulant that most people believe. It works by depressing certain brain functions. This means it affects your judgment, self control and co-ordination, so it will increase your chances of having an accident, or you may take risks or act in a way you might not otherwise have done e.g. having unprotected sex.

What's wrong with a drink now and then?

Nothing as long as you are aware of the risks if you overdo it

What's a sensible amount?

The recommended sensible limit is upto 21 units a week for men and upto 14 units a week for women (due to differing body water content, alcohol is more 'diluted' in men) ,with one or two drink-free days. Remember there are times when one or two drinks can be too many e.g. when driving or operating machinery. If your a women and pregnant or breast feeding there is also a risk to the baby.

How quickly do the effects wear off?

On average it takes the body one hour to get rid of one unit of alcohol

How much alcohol is in your drink?

It can be hard to tell how many units are in different types of alcoholic drink. Use this unit calculator to find out how many units there are in a single drink or in a number of drinks

When assessing how much you drink per week it may be useful in making a diary and recording when you drink more and who you are with. Remember to include all parts of the day not just evenings and that home measures are usually greater than those in the pub

Click here to view our Alcohol Unit Calculator

What are the long term effects of drinking too much?

Extensive drinking can cause

• Stomach disorders(gastritis,bleeding and ulcers)
• Depression and other psychiatric and emotional disorders
• High blood pressure
• Vitamin deficiency
• Sexual difficulties
• Brain damage
• Muscle disease
• Problems with the nervous system (especially nerve pains in the legs and arms)
• Hepatitis(inflammation of the liver) and cirrhosis permanent scarring of the liver)
• Cancer of the mouth, throat and gullet
• More problems for people with diabetes

Heavy drinkers can become overweight since alcohol is high in calories e.g. 180 calories in a pint of beer. It is low in nutrients though, so they can still suffer from malnutrition

Here are a few ideas you may try to avoid making a fool of yourself, damaging your health, waking up with a hangover, being involved in accidents, harming other people and hurting your pocket

• Choose low-alcohol or non-alcoholic drinks. You don't need a drink to enjoy yourself
• Pace you drinking throughout the evening
• Treat yourself with the money you save on something you'd not usually allow yourself
• Enjoy a long lie-in rather than sleeping off a hangover
• From your drinking diary see if there are places where you always drink heavily or when your with certain people. How were you feeling at the time? Were you more tense than usual? Do you drink more at certain times of the day? Try and arrange your life to combat these times of heaviest drinking
• If you drink more with friends who buy rounds in turn for each other, try drinking more slowly so you can skip some rounds. Ask for low or non alcoholic drinks now and then or a smaller measure.
• If you feel you're likely to drink more than you really want to, create a deliberate delay. Go somewhere for five minutes, say to yourself, I'm in control of my own life'. You are. Often you'll be able to stick to your plan.
• Remember that getting drunk does not make you tall, rich, strong, attractive, smart, witty sophisticated or sexy.
• If you are having major problems talk to a friend or member of the family. They may be able to offer support. Alternatively you can seek advice from you doctor, nurse or local alcohol advice centre