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What is moderation?
A definition of 'moderate alcohol consumption' for the individual depends on many factors - age, size, sex, health, as well as how and when alcohol is consumed as both the speed of consumption and drinking with food will affect the absorption of alcohol. The UK Government defines daily sensible drinking as:
- For men: 3-4 units of alcohol
- For women: 2-3 units of alcohol
These guidelines are daily totals as it is harmful to 'save up' your units. Binge drinking over one or two nights can lead to health problems and antisocial behaviour.
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How much can I drink?
1 unit: 25ml measure of spirit (40% alcohol), 50ml glass of sherry, port or vermouth (20% alcohol), ½ pint beer, cider or lager (3.5% alcohol)
1.5 units: 125ml glass of wine (12% alcohol)
2 units: 175ml glass of wine (12% alcohol), 1 pint beer, lager or cider (3.5% alcohol)
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Enjoy a drink but remember...
- Women are usually affected by alcohol more quickly than men as they are often smaller and their bodies contain less water
- Different drinks have different strengths so it can be difficult to be sure how many units you've had
- The alcohol content of beers and wines varies
- Drinks poured at home are usually more generous than pub measures
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Young people and alcohol
It is important that children are given balanced advice about alcohol at home and that you set them a good example. If children are introduced to and allowed a taste of diluted wine, cider or beer at home, later problems can be avoided, as the 'taboo' of alcohol as a forbidden fruit has been removed.
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Alcohol and the law
Except for 16 and 17 year olds having a drink with a meal in a pub or licensed premises, it's against the law for anyone under 18 to buy alcohol in a pub, off-licence, supermarket or other outlet, or for anyone to buy alcohol in a pub or off licence for someone under 18.
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Tips for teenagers
- If they are partying at friends houses or at home, make sure adults are present and that drinks are supervised
- Make sure they are aware of the different strengths of alcoholic drinks, especially spirits.
- Encourage them to pace themselves by alternating alcoholic and non- alcoholic drinks, to eat when drinking, or to eat before going out.
- Explain how excessive drinking may affect friendships and social life and result in antisocial or risky behaviour.
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Alcohol and pregnancy
Much of the information offered to pregnant women is contradictory and doesn't take into account that each woman (and pregnancy) is different. What's the best advice?
I want to get pregnant. Should I drink less? The amount you drink can reduce your ability to conceive. Excessive drinking, especially getting drunk, can even lead to miscarriage in the early stages of pregnancy. So if you're trying to become pregnant, drink no more than 1 or 2 units of alcohol once or twice a week and avoid getting drunk.
I'm 6 months pregnant. Does it matter what I drink? When a pregnant women drinks alcohol, the alcohol can pass to the baby through the placenta and affect the baby's development. Excessive drinking can lead to low weight at birth and can also affect the physical and mental development of the child. Therefore avoid getting drunk and drink no more than 1 or 2 units once a twice a week.
Do I still need to be careful when I'm breastfeeding? Alcohol can pass to the baby in small amounts in the breast milk. The milk will smell different to the baby and may affect his or her feeding, sleeping or digestion. The best advice is to avoid drinking shortly before a baby's feed. Whether you're breastfeeding or not, the recommended daily benchmark for women of between 2 and 3 units of alcohol a day is a useful guide.
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The health benefits of alcohol
Since the 1980s alcohol has started to regain its stature as the temperate, meal time beverage of the civilised - bringing pleasure, enjoyment and good health if drunk moderately. It's renaissance, in part, has been due to the growing evidence that drinking in moderation is not only enjoyable and sociable but can prolong life by protecting against heart disease and stroke as well as late onset diabetes and Alzheimer's disease.
Sir Richard Doll, Emeritus Professor of Medicine at the University of Oxford, sums up past attitudes well: 'The belief that alcohol was bad for health was so ingrained that the idea that small amounts might be good for you was hard to envisage, and it is only in the past ten years that cardiologists and specialists in preventative medicine have begun to take it seriously'.
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Alcohol and the heart
Regular moderate alcohol consumption reduces the risk of coronary heart disease and stroke mainly in men aged over 40 years and in post-menopausal women, when the risk factors for coronary heart disease and stroke significantly increase. Red wine, dark beer and traditional ciders contain phenolic compounds which help stop clotting and relax blood vessel walls, allowing better blood flow. Drinking alcohol as part of balanced diet, combined with exercise, is important.
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Alcohol and stroke
While heavy alcohol consumption appears to increase the risk of all types of strokes, moderate drinkers have a reduced risk of stroke compared to non-drinkers and heavy drinkers. The National Stroke Association Prevention Advisory Board states that 'studies now show that drinking up to two drinks per day can reduce your risk for stroke by about half. More alcohol than this can increase your risk for stroke by as much as three times.'
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