Alcohol and you

Drinking alcohol is an accepted part of daily life for many people, and part of British culture. Most people who drink say that it helps them to relax and unwind, cheers them up, provides some escape, and helps them to socialise. At the end of a stressful day, some say they deserve a drink or two.

But a couple of drinks can easily turn into three or four…five or six…it’s easy for something enjoyable to become a habit.

It may seem like everyone is drinking a lot these days, but actually two thirds of adults in Kirklees don’t drink at levels likely to cause problems for their health, and some don’t drink at all.

That being said 1 in 3 people are drinking at levels that will probably start to cause problems for their health – or impact on their lives or others around them. You don’t have to be dependent on alcohol – if you’re drinking a bit too much, too often, it can still affect your health.

These are the recommended guidelines for lower-risk drinking (lower = because drinking alcohol is never without risk):

Men – up to 3-4 units per day / no more than 21 units per week
Women – up to 2-3 units per day / no more than 14 units per week
(with at least two days alcohol-free)

That doesn’t mean you can save up your daily limit and drink it all in one day…in fact, did you know that drinking just twice your recommended daily limit in one day is ‘binge drinking’?

Pregnant women or those trying to get pregnant should avoid alcohol.

The effect of alcohol on young people can be even more damaging as their bodies and brains are still developing – and they’re also a lot more likely to take other risks when drunk.

Alcohol can play a role in more than 60 different medical conditions. By drinking above the daily recommended limits, you may have trouble sleeping, gain weight and suffer from tiredness or depression, memory loss or sexual problems. You are also at increasing risk of developing:

• high blood pressure
• stroke
• cancers of the mouth and throat
• breast cancer
• liver cirrhosis.

By drinking double those limits or more (binge drinking) you are at even higher risk of developing these conditions, and may have already caused some damage to your body - whether you are aware of it or not.

Some conditions can be directly affected by drinking, and you may even need to stop drinking completely.

For example, if you have high blood pressure or a heart problem already, then drinking a lot isn’t going to help and is likely to raise blood pressure more. It can also cause abnormal heart rhythms. If you take medication regularly, this could interact with alcohol so you should be especially careful - check with your GP if you’re concerned.

If you have diabetes, don’t forget that drinking alcohol can also affect your blood sugar levels. If you drink heavily, you increase your chances of hypoglycaemia. This can be difficult for others to spot if you’re drunk.

Are you depressed? Having one drink may seem to elevate mood or even ‘numb’ you, but because alcohol is a depressant, it can then make you feel down. And if you’re unhappy when you begin drinking, it is unlikely to improve. If you take anti-depressants then you should avoid alcohol; it is likely to increase the sedative effect of your medication, putting you at risk of an accident.

Drinking alcohol can also be unhelpful if you have a weight problem, especially as alcohol contains ‘empty calories’ – meaning it doesn’t give you nutritional benefit. If you want to lose weight, your alcohol intake could be a good place to start cutting back.

If you drink regularly, it’s also worth thinking about how alcohol affects your life in other ways. Does it make you irritable, tired or bad tempered? Do you forget to do things you’ve promised? Has your partner or friend commented on your drinking? If you’re a parent, your children will take their lead from you – in spite of what they learn from their friends.  So if they see you drinking a lot or approving of drinking, they will learn to do the same. Sobering thought?

The good news is you can reduce your risk – by reducing your drinking. You can reduce your risk of developing illness, help to improve your sleep, relationships, have more energy – and money!

You can enjoy drinking responsibly and keep everyone happy.

It’s not always easy, depending on where and how you drink. Different drinks can be different strengths, and when you pour drinks at home they’re often bigger than pub measures.

Knowing what a unit is and how many are in your usual drink can help you to keep an eye on how much you’re drinking – here are some examples:

Find more information on the NHS drinks tracker here

Using a drinks diary can help you see patterns in the way you drink. Click here

Here are some tips to get you started:

• avoid drinking in rounds or large groups – this helps your finances too!
• don’t let others top up your drink, so you can keep track
• have soft drinks in between alcoholic ones - this will also help to keep you hydrated
• drink slowly and put your glass down in between sips
• avoid salty snacks – if you’re thirsty, of course you’ll drink more
• have your first drink later in the day
• think about why you’re about to have a drink – are you bored? Fed up? Nervous? Is it habit? Is there something else you can do to help yourself?
• keep to a cut-off amount when you do drink
• change your routine – plan to do something else when you’d normally be drinking.

Can you think of others?

And remember - if you overdo it a bit from time-to-time – give your body a break for at least 48 hours.

Where can I find out more?

For lots of information about alcohol, including a drinks tracker, visit the NHS Choices website.

If you are worried about your drinking or that of someone close to you, and want to chat in confidence, see your GP or practice nurse at your local surgery.

If you think your drinking might be out of control and are relying on alcohol to get through each day, you can contact OnTRAK – the alcohol service in Kirklees. They provide confidential, non-judgmental support and will be happy to advise you. Tel: 01484 437907 (Hudds) or  01924 486170 (Dewsbury).

For lots of information about alcohol, including a drinks tracker, visit the NHS Choices website.

Where to get support

If you are worried about your drinking or that of someone close to you, and want to chat in confidence, see your GP or practice nurse at your local surgery.

If you think your drinking might be out of control and are relying on alcohol to get through each day, you can contact OnTRAK – the alcohol service in Kirklees. They provide confidential, non-judgmental support and will be happy to advise you. Tel: 01484 437907 (Huddersfield) or  01924 486170 (Dewsbury).

Drug and Alcohol Services Directory

Can I prevent a hangover?

Yes. Don’t drink alcohol. Seriously, if you get drunk, you increase your chance of a hangover. Alcohol is a toxin, so if you have a lot of it, your body will feel bad until you’ve got rid of it. A lot of the symptoms you feel in the short term result from dehydration. So those soft drinks do help – and remember to drink plenty of water before you retire to bed.

Can I sober up more quickly?

A cold shower, coffee or fresh air will NOT sober you up. You will just be cold, awake and drunk. Having a ‘hair of the dog’ will just prolong the drunkenness and delay the hangover a bit. Each unit you drink will take about an hour to leave your body. With that in mind, beware of jumping in your car to drive the morning after a heavy night – you could still be over the limit.

How can I look after myself when I’m drinking?

•    Drinking no more than the guidelines recommend is a good start.
•    Eat something substantial before you drink – that way, the alcohol doesn’t enter your bloodstream so quickly and you don’t get out of control.
•    If you’re pouring drinks at home, stick to measures. Buy a unit pourer for spirits so you know how much you’re drinking… otherwise it can be difficult to moderate.
•    Keep hydrated – remember to drink non-alcoholic drinks in between alcoholic ones. This can help to prevent a hangover
•    If you drink when you’re out, avoid anyone spiking your drink. Don’t let people you don’t know or trust buy you a drink, keep an eye on your glass and make sure it is within sight at all times.
•    Avoid alcohol altogether if you’re driving – just one drink can affect your reaction times, and a unit of alcohol can affect some people more than others. You can never be sure that a breathalyzer won’t show you’re over the limit.
•    Moderation is the key. If you choose to drink, don’t let it spoil your fun!

Alcohol and parenting
Change 4 Life
General resources and links