By Moira Vallet-Goldstein
MEASURE YOUR SPIRITS INSTEAD OF FREE POURING THEM
- Set your limits and stick to that number
- Drink more slowly
- Drink while you eat
- Drink water and food in between alcohol drinks
- Discuss with your driving partner so one of you will not overdrink
- Take note what you drink – try not to mix your drinks.
Any quick fix solutions to sober up, such as drinking coffee, taking a cold shower or drinking a litre of water before driving are myths. Once the alcohol is in your system, your liver is going to need time to process it, and restricting yourself to only one unit per hour is the only way to stay sober in the eyes of the law.
This time of year is associated with celebrations with colleagues, friends and families and a time of fun and joy, but it can also be a time of sadness and loneliness. Drinking can make you feel wonderful but it can also make you feel miserable if used in excess and irresponsibly. It can be super easy for a few drinks to turn into a few too many. That’s why you need to know the benefits and risks of over drinking and alcohol abuse.
We’ve all been told that to drink moderately has health benefits. Moderate alcohol consumption may provide possible health benefits, such as:
- Reducing your risk of developing and dying of heart disease
- Reducing your risk of ischemic stroke (when the arteries to your brain become narrowed or blocked, causing severely reduced blood flow)
- Reducing your risk of diabetes.
However, did you know that the evidence for moderate alcohol use in healthy adults isn’t certain. Researchers know surprisingly little about the risks and benefits of moderate alcohol use in healthy adults. The latest dietary guidelines make it clear that no one should begin drinking alcohol or drink more often on the basis of potential health benefits. For many people the possible benefits don’t outweigh the risks and avoiding alcohol is the best course.
On the other hand, if you’re a light to moderate drinker and you’re healthy, you can probably continue to drink alcohol as long as you do so responsibly.
HOW TO PROTECT YOURSELF FROM OVER-DRINKING THESE HOLIDAYS:
- If you drink beer or wine at home, pour small amounts into your glass
- If you fill your glass to the rim, you’ll drink more than you realise
- Opt for a smaller glass
- Try and pour your own drinks, if your partner or host is constantly topping up your half-filled glass, it’s hard to keep track of how much alcohol you are drinking
- Alternate alcoholic drinks with soft drinks, water or non-alcoholic beers (beers with a less than 0.05 ABV)
- When you order a drink make sure you state a single or double
- Line your stomach. If your stomach is full of food, alcohol takes longer to get into your system. Scientific studies have shown that eating food before your drink results in your blood alcohol level peaking at a lower value, meaning that you feel the effects of the alcohol to a lesser extent.
WHAT IS MODERATE DRINKING?
The South African government defines moderate alcohol consumption as no more than two standard drinks, 340ml or a half quart of beer per day for women, and no more than three standard drinks per day for men. Standard drinks measures vary from country to country, but in South Africa, standard drink measures 12 grams of pure alcohol.
Moderate alcohol use for healthy adults generally means up to one drink a day for women and up to two drinks a day for men.
It is recommended that women and men should not regularly exceed 14 units of alcohol per week, and that this consumption should be spread evenly across the week.
Keep in mind that even moderate alcohol use isn’t risk free. For example, even light drinkers (those who have no more than one drink a day) have a tiny, but real, increased risk of some cancers, such as oesophageal cancer.
DRINKING AND DRIVING
The rule of thumb for consuming alcohol if you are planning to drive afterwards is a maximum of one unit of alcohol (10ml of pure alcohol) per hour, based on an adult weighing 68kg, as this is what an average adult’s body can process.
RISKS OF HEAVY ALCOHOL USE
Heavy or high-risk drinking is defined as more than three drinks on any day or more than seven drinks a week for women and for men older than age 65, and more than four drinks on any day or more than 14 drinks a week for men age 65 and younger.
Excessive drinking can increase your risk of serious health problems, including:
- Certain cancers, including breast cancer and cancers of the mouth, throat, oesophagus and liver
- Pancreatitis
- Sudden death if you already have cardiovascular disease
- Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
- Stroke
- High blood pressure
- Liver disease
- Suicide
- Accidental serious injury or death
- Brain damage and other problems in an unborn child
- Alcohol withdrawal syndrome
Check with your doctor about drinking if you’re pregnant or trying to fall pregnant.
Avoid alcohol if you’ve
- been diagnosed with alcoholism or alcohol addiction, or you have a strong family history of alcoholism
- had a hemorrhagic stroke (when a blood vessel in your brain leaks or ruptures)
- have liver or pancreatic disease
- have heart failure or you’ve been told you have a weak heart
- take prescription or over-the-counter medications that can interact with alcohol.
Packed with fruit flavour and only 4 ingredients:
12 servings
- 4 cups cranberry juice
- 2 cups pineapple juice
- Half can frozen lemonade concentrate or limeade concentrate
- 4 cups ginger ale (or diet ginger ale or club soda)
- 3 cups ice cubes (optional)
- Lemon slices or lime slices and fresh berries for garnish
- Combine all juice and concentrate
- Add the ice
- Add some lemon or lime slices and fresh berries
www.thebusybaker.ca / www.mayoclinic.org / https://au.reachout.com/articles/how-to-drink-but-not-to-get-drunk /
https://aware.org.za; www.healthdirect.gov.au;
