National Institute on Alcohol Abuse and Alcoholism
National Institutes of Health
If you are drinking too much, you can improve your life and health by cutting down. How do you know if you drink too much? Read these questions and answer "yes" or "no":
- Do you drink alone when you feel angry or sad?
- Does your drinking ever make you late for work?
- Does your drinking worry your family?
- Do you ever drink after telling yourself you won't?
- Do you ever forget what you did while you were drinking?
- Do you get headaches or have a hang-over after you have been drinking?
If your doctor tells you to cut down on your drinking, these steps can help you:
1. Write your reasons for cutting down or stopping.
Why do you want to drink less? There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less.
2. Set a drinking goal.
Choose a limit for how much you will drink. You may choose to cut down or not to drink at all. If you are cutting down, keep below these limits:
A drink is: a 12-ounce bottle of beer; a 5-ounce glass of wine; or a 1 1/2-ounce shot of liquor. |
Now—write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror. Your paper might look like this:
My drinking goal |
---|
or |
To help you reach your goal, keep a "diary" of your drinking. For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now? Use the "drinking diary" below to write down when you drink.
Week: | |||
---|---|---|---|
Day of Week | # of drinks | type of drinks | place consumed |
Monday | |||
Tuesday | |||
Wednesday | |||
Thursday | |||
Friday | |||
Saturday | |||
Sunday |
Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips:Watch it at home.
Keep a small amount or no alcohol at home. Don't keep temptations around.
Drink slowly.
When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.
Take a break from alcohol.
Pick a day or two each week when you will not drink at all. Then, try to stop drinking for 1 week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
Cutting down on your drinking may be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.
Watch out for temptations.
Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted.
Do not drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less.
DO NOT GIVE UP! Most people do not cut down or give up drinking all at once. Just like a diet, it is not easy to change. That is okay. If you do not reach your goal the first time, try again. Remember, get support from people who care about you and want to help. Do not give up! Alcohol and Its Effects
|
Stages | BAC | Likely Effects |
Feeling of well-being | Up to .05 g% |
|
Some raised risk | .05-.08 g% |
|
Moderately raised state | .08-.15 g% |
|
Very elevated risk | .15-.30 g% |
|
Death | Over .30 g% |
|
Intoxication risks
Intoxication is the most common cause of alcohol-related problems,
leading to injuries and premature deaths. As a result, intoxication
accounts for two-thirds of the years of life lost from drinking. Alcohol
is responsible for:- 30% of road accidents
- 44% of fire injuries
- 34% of falls and drownings
- 16% of child abuse cases
- 12% of suicides
- 10% of industrial accidents.
Long-term effects
Each year approximately 3000 people die as a result of excessive alcohol consumption and around 100,000 people are hospitalised. Long-term excessive alcohol consumption is associated with:- heart damage
- high blood pressure and stroke
- liver disease
- cancers of the digestive system
- other digestive system disorders (eg stomach ulcers)
- sexual impotence and reduced fertility
- increasing risk of breast cancer
- sleeping difficulties
- brain damage with mood and personality changes
- concentration and memory problems
- nutrition-related conditions
- risks to unborn babies.
Tolerance and Dependence
A regular drinker may develop tolerance and dependence. Tolerance
means that they feel less effect than they used to with the same amount
of alcohol. Dependence means that the alcohol becomes central in their
life and they continue to drink despite being aware of the harms caused
through that consumption. A lot of time is spent thinking about alcohol,
obtaining it, consuming it and recovering from it. The person will find
it difficult to stop drinking or to control the amount consumed.
Withdrawal
Someone who is physically dependent on alcohol will experience
withdrawal symptoms when they stop drinking or substantially reduce
their intake. Symptoms usually commence 6-24 hours after the last drink,
last for about five days and include:
- tremor
- nausea/vomiting
- anxiety/agitation
- depression
- sweating
- headache
- difficulty sleeping (may last several weeks).
Alcohol withdrawal can be very dangerous. People drinking more than
eight standard drinks a day are advised to discuss a decision to stop
drinking with a doctor as medical treatment may be required to prevent
complications.
Reducing the Risk
A moderate amount of alcohol consumed occasionally does not harm most
people. However, excessive drinking above recommended levels, on a
regular basis, can cause health problems.
Drinking guidelines
National guidelines for alcohol consumption have been developed by
the National Health and Medical Research Council to help reduce the risk
of harm from alcohol consumption. The guidelines can help in making
informed choices and help keep the risk of alcohol-related accidents,
injuries, diseases and death, low - both in the short and long term.
The guidelines recommend that healthy men and women should drink:
- no more than two standard drinks on any day in order to reduce the risk of harm from alcohol-related diseases or injury in the long term
- no more than four standard drinks on any one occasion in order to reduce the risk of alcohol-related injury in the short term.
These drinks should be spread over several hours. Everyone should try to have at least one or two alcohol free days a week.
Tips to reduce the risk to your health when drinking
- eat before you drink
- space your drinks with water and other non-alcohol drinks
- organise safe transport (eg utilise the bus service)
- say no when you know you've had enough
- don't leave your drink unattended
- don't mix alcohol with other drugs
- don't drink at all before undertaking any risky activities (eg swimming, driving or boating)
- support your friend's decision if they choose not to drink.
Alcoholic Sodas and Pre-mix Drinks
Alcohol and Pregnancy
Evidence shows that maternal alcohol consumption can harm the
developing fetus or breastfeeding baby. It is recommended that women who
are pregnant, planning to be pregnant or are breastfeeding should not
consume alcohol at all.
National guidelines for alcohol consumption have been developed by
the National Health and Medical Research Council. The guidelines on
Pregnancy and Breastfeeding recommend the following.
GUIDELINE 4:
Pregnancy and breastfeeding
Maternal alcohol consumption can harm the developing fetus or breastfeeding baby.
- For women who are pregnant or planning a pregnancy, not drinking is the safest option.
- For women who are breastfeeding, not drinking is the safest option.
Alcohol and young people less than 18 years
There are many good reasons for people aged less than 18 years not to
drink alcohol. Early drinking is related to increased alcohol
consumption in adolescence and young adulthood. These drinking patterns
are also related to the possibility of damage to the developing brain and development of alcohol-related harms in adulthood.
- Children less than 15 years of age are at the greatest risk of harm from drinking.
- Not drinking in this age group - less than 15 years - is especially important.
- For young people aged 15 to 17 years, the safest option is to delay drinking for as long as possible.
Alcohol and Driving
To avoid the risk of harm to the drinker and others, alcohol should
be avoided before and during driving (or other activities involving risk
or requiring a degree of skill). Although state laws permit experienced
drivers a BAC of up to 0.05%, there is evidence of effects on
performance at lower levels. At a BAC of 0.05%, the risk of a crash is 5
times greater than with a BAC of 0%.
Alcohol and Other Drugs
Alcohol can be dangerous when other drugs and medications (including
over-the-counter preparations) are taken. Alcohol magnifies the effects
of sleeping pills (eg Serepax, Valium, Mogadon), cannabis, strong
painkillers, some antipsychotics and antidepressants. Effects can be
unpredictable when combined with stimulants such as caffeine, cold
remedies, appetite suppressants and amphetamines. Oral contraceptive
pills or oestrogen replacement therapy can also influence the effects of
alcohol.
Did you know?
- Alcohol is a central nervous system depressant, although in smaller amounts it may appear to have a mild stimulant effect.
- The main psychoactive ingredient in alcoholic beverages is ethyl alcohol, produced through the fermentation of sugar by yeast.
- Alcoholic drinks vary in strength, eg beer and alcoholic sodas (1-9% alcohol), wines (10-15%) and spirits (35-55%).
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