Well, I don’t know about you but I have always been partial to the odd tipple or two. Like most people I fall into the category of social drinker.

As such, I don’t drink on a daily basis and I am more likely to consume all of my weekly allowance of alcohol units all in one go at a social event (not every week though and this is happening less and less as I get older).  Even so, this is still classified as binge drinking. However, many people fall into the category of regular consumers.  They have an alcoholic drink most days.  And sadly, there are the group of people who form a dependency on alcohol.  Which, to the detriment of theirs’s and their family’s lives, seriously damages their health.

The damaging effects of alcohol

All alcohol is transported to and metabolised in the liver, We produce an enzyme in the liver called alcohol dehydrogenase…

The health benefits of alcohol

It’s not all bad, if you read my blog on phytochemicals, you will know that red wine in particular contains a very useful little antioxidant called resveratrol.
Red wine is frequently included as one of the foods/beverages commonly consumed as part of the Mediterranean dietary pattern followed by our European cousins who live in areas surrounding the Mediterranean. This dietary pattern has been acknowledged as being the most beneficial for long term good health and increased life expectancy.
The rule of thumb is that the wine is consumed as part of the meal, and tends to be eaten in a family/social setting with only moderate intakes, one or two small glasses at most. In this instance it has benefit, when consumed alongside fresh and unprocessed produce, lots of fruit, vegetables and wholegrains.
We in the UK by comparison are more likely to consume our alcohol (probably not red wine) in excessive amounts on a Friday or Saturday nights clubbing.  Then likely follow it with a donor kebab or greasy burger on the way home… This is most definitely not beneficial!

How much alcohol is safe?

The short answer to this question is no amount of alcohol has been declared safe.
We have all come across Prof. Chris Witty, the Chief Medical Officer (CMO).  The CMO advises Government and ministers in the department of health on all aspects of public health and medical matters. Prof. Witty’s predecessor was Dame Sally Davies (CMO 2010 -2019) she stated that there was no level of alcohol that could be thought of as risk free as any intake increases the risk of cancers and/or other health issues.
You could be forgiven for thinking that the CMO was the biggest spoil sport going. If you take her comments out of perspective it may sound like she was suggesting that everyone should become teetotal immediately.  But with some perspective you can see that what she is saying is that people need to be aware of the risks and to not exceed the limits.
The recommended weekly limits for alcohol consumption were lowered and made the same for both males and females.

What are the limits?

The current recommendations for alcohol consumption are 14 units per week for both males and females. One UK unit is equal to 8mg or 10ml of pure alcohol, therefore 1 UK unit equates to:

• Just under half a pint of cider at 4.5% ABV
• Just under half a pint of beer at 4.0% ABV
• A single measure (25mls) of a spirit – gin, vodka, whiskey, rum at 40% ABV
• Just under half a standard (125ml) glass of wine at 13% ABV

ABV = Alcohol By Volume

The downside of alcohol

There is no getting away from the fact that alcohol is a toxin and causes toxic effects on the body for a hours and even days after high intakes. We’ve all been there, ‘the day after the night before’ experiencing the mother of all hangovers. It doesn’t help that mixed in with the alcohol is a whole host of chemical and preservative nasties that add to our pain. Contrary to popular assumption, hangovers are not only caused by the effects of dehydration.  More recent evidence suggests that the effects of the metabolism of alcohol, particularly by our gut microbes, the products of which (mainly more toxins) are released via the gut-brain axis into the circulatory system are also instrumental in causing the proverbial bad head.

So, is all alcohol bad for you?

Tips for drinking alcohol safely

• Always drink with food and never on an empty stomach. Alcohol is absorbed straight through the wall of the stomach if it is empty making you become drunk very rapidly. Food slows down the rate at which it is absorbed so most is absorbed in the gut
• Increase the number of alcohol-free days if you are a regular consumer
• Limit your intakes to 14 units per week, preferably spread out over 3 or 4 days
• Have taller alcoholic drinks, single spirit and mixer, wine and soda, beer and lemonade.  They last longer and decrease the ABV
• Alternate alcoholic drinks with water or a non-alcoholic beverage

Alcohol in pregnancy

If you are pregnant or planning on becoming pregnant, the safest option is to avoid alcohol all together.  This is not a blanket ban as such, more a case of limiting alcohol intakes to a very occasional celebratory glass of fizz at a wedding or birthday etc.

Something to consider however is that drinking in the early stages of pregnancy can increase the risk of miscarriage, premature birth and low birth weight. Later on in pregnancy, alcohol easily crosses the placenta affecting the development of your baby in particular the development of their little organs, including their brain and liver.  It can even affect their eyesight.  And of course, the more you drink, the higher the risk.

Drinking excessively and/or regularly can lead to fetal alcohol syndrome.  This can have significant long-term physical, neurological and psychological effects on their development. Is it really worth the risk?

Alcohol and breastfeeding

This is a little harder as many mums feel that after baby is born they deserve a little alcoholic treat after the sacrifice of giving it up. The thing to consider here is that alcohol can pass through into the breast milk.  It is in small amounts but do we really want our newborns to be having any alcohol at all? I hope the answer to that is a big NO! The rule of thumb here is planning and timing.

Seeking help

If you feel that you are unable to control your alcohol intake or feel that alcohol is or could be a problem, it is important you seek support. You can do this by talking to your GP, your midwife or by accessing alcohol support services

• Drinkline – you can call this free helpline on 0300 123 1110 (weekdays 9am to 8pm & weekends 11am to 4pm)
• We Are With You – a UK-wide treatment agency that helps individuals, families and communities manage the effects of alcohol and drug misuse
• Alcoholics Anonymous (AA) – a free self-help group; its “12-step” programme involves getting sober with the help of regular support groups