Alcohol & you
What do you need to know about alcohol and its impact on your health? The experts tell it like it is.
Q: How do I know if I’m drinking too much?
If you drink above the recommended guidelines, you’re drinking too much. The Heart and Stroke Foundation South Africa recommends not more than two drinks per day for men and one drink per day for women. One drink is equivalent to: 340ml beer, 120ml wine, 60ml sherry or 25ml spirits. When drinking affects other areas of your life – you’re living for the weekends so you can binge, or you’re regularly taking time off work because you’re hungover, or your partner is worried about your drinking – you need to cut down. Aim to have at least two alcohol-free days a week.
Q: I sometimes binge drink on weekends. Why is it so bad?
Binge drinking is more than seven drinks a night for men, and more than five for women. If you’re binge drinking you could be at risk of dizziness, poor balance and coordination, slurred speech and slowed reactions. You may even start vomiting or pass out. In the long term, binge drinking can lead to brain damage and liver disease, and you could become addicted to alcohol. You’re also putting yourself at risk of real social problems. And if you’re taking medication, alcohol can interact with the drugs so they may not work as intended.
Q: Men seem to be able to drink more than women. Why is that?
Your husband or partner can drink more simply because he’s bigger. The average man’s body mass is about 12% more than a woman’s, so alcohol is concentrated in a smaller space in women. Your body also contains more fat and less water, and alcohol is diluted in water, and so the same amount of alcohol will be more highly concentrated in you and will have more impact more quickly.
Your ability to break down alcohol is limited by the size of your liver, too. Women tend to have smaller livers than men. So even at lower levels of drinking, women experience a higher degree of intoxication.
If you’re on a weight-loss diet, you will also experience the effects of alcohol faster. When a woman diets, she loses more body fluid than usual, so there’s even less water to dilute that alcohol.
Q: Red wine is supposed to be good for you. How much can I drink?
Red wine contains polyphenols that are believed to have a number of benefits, such as lowering your risk of cardiovascular disease. Some studies suggest that drinking a moderate amount can reduce the risk of cardiovascular problems by 25 to 40%, particularly in middle-aged and older men and women.
A moderate amount of alcohol also raises levels of good cholesterol and reduces the risk of blood clots that can block arteries and lead to heart attack or stroke, reveals Harvard University research. Another American study found that people who drank moderately were also less likely to develop gallstones and type 2 diabetes than non-drinkers. However, research clearly shows that if you drink more than a moderate amount, it starts doing you harm.
Q: I’m trying to fall pregnant. Can I still have a glass of wine now and again?
Studies have found regular drinking during pregnancy can lead to a miscarriage or premature birth. In some cases, if women drink heavily during pregnancy, a baby can be born with foetal alcohol syndrome – the baby grows slowly before and after birth and can be born with damaged organs and delayed development. Remember that if you drink while breastfeeding, alcohol will also be present in your breast milk.
Q: I think my friend might be struggling with an alcohol problem. What are the signs?
Does your friend seem preoccupied with when they are going to be able to have their next drink? If that seems to take up a lot of their thoughts and conversation, they may be drinking too much.
If you notice them becoming anxious or sweating and shaking when they have a drink or are waiting to have a drink, these are also warning signs. Encourage your friend to seek help.
Tips to make better choices
– Eat before you drink alcohol
– Mix your drink with lots of ice
– Use sugar-free mixers such as soda water, light or diet sodas and sparkling water
– Rule of thumb – one drink, one water! Make sure you stay hydrated by alternating between alcohol and water
– Don’t double up! Choose singles over doubles
– Spruce up your drink with fresh lime, lemon, orange, berries, cucumber slices or pomegranate seeds
Try virgin cocktails, and alcohol-free wine and beers.
CREDIT: AREMEDIASYNDICATION.COM.AU/MAGAZINEFEATURES.CO.ZA