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Drinking healthily

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drinking alcohol alcohol-related deaths binge drinking sensible drinking safe drinking alcohol units

The past decade has seen a huge increase in the number of people regularly drinking to excess, and a corresponding rise in alcohol-related health problems. So what are the health risks, and how can you stay within "safe" limits?

Find out how many units of alcohol you are drinking.

According to the charity Alcohol Concern, despite widespread knowledge of the impact of alcohol on health, per capita consumption has risen steadily in the past decade, with a particularly marked increase in the number of women and children drinking to excess. Figures from the Office for National Statistics show that the total number of alcohol-related deaths for both sexes rose from 4,144 in 1991 to 8,380 in 2004. Among women aged 35-54, the death rate rose from 512 to 1,171 and among middle-aged men from 954 to 2,367.

Alcohol Concern cites figures for the year 2000 showing that 39 per cent of men and 23 per cent of women exceeded the daily benchmarks on at least one occasion in the previous week. Around 21 per cent of men and 10 per cent of women drank more than double the daily limit in one session ("binge drinking") at least once in the last week. Among 16- to 24-year-olds, the figures rose to 37 per cent of males and 27 per cent of females.

A recent report by the Institute of Alcohol Studies found that British adults and adolescents are among the worst binge drinkers in Europe. The UK's rate is around one drinking binge every 13 days – the third-highest rate in Europe.

The rise in alcohol consumption is placing an increasing burden on the NHS, health experts warn, with one in four acute male admissions now alcohol-related. Since the early 1970s there has been an eightfold increase in deaths from chronic liver disease among men aged 35-44 and a sevenfold increase among women in the same age group.

What is "sensible" drinking?

The government's recommended maximum units of alcohol a day are three to four units for men and two to three units for women. One unit is equivalent to 8g or 10ml (1cl) of pure alcohol. As a guide, one 175ml glass of 12 per cent wine or one pint of normal strength lager (3.3.5 per cent) equals two units. One 275ml bottle of alcopop (5.5 per cent) equals 1.5 units, and a single (25ml) measure of spirits (40 per cent) equals one unit. How many units are you drinking?

The Department of Health adds, however, "The daily guidelines should be followed with the inclusion of at least one drink-free day per week." People who regularly drink above the recommended limits are warned that they may be placing their health at risk.

On certain occasions, however, the only safe alcohol intake is none at all. Drinkaware warns that even a small amount of alcohol affects our judgement, reactions and co-ordination, and recommends keeping off the drink altogether if you are driving, operating machinery, working at a height, going swimming or playing other sports, or taking certain medicines.

Similarly, if you are pregnant, or trying to conceive, staying off alcohol altogether may be advisable, according to some experts – although revised recommendations from the Royal College of Obstetricians and Gynaecologists state that four units of alcohol per week "is acceptable". Previously, the Royal College advised pregnant women that they could have one drink a day without harming their unborn baby. The new guidelines bring them into line with advice from other bodies, including the Department of Health, which suggests that one or two units of alcohol once or twice a week is safe.

If you have children, you can help them develop sensible drinking habits later in life by setting a good example in your own drinking habits, says Drinkaware. "If you choose to drink, drink moderately, as this helps them develop a responsible attitude," it advises. It adds that parents should ensure that the information their children have about alcohol is accurate, and that they understand both the negative and positive sides of drinking.

With older children, parents are advised to agree the rules – and stick to them. "If your child drinks against your wishes or drinks too much, stay calm and talk about it, rather than simply accusing or lecturing," adds Drinkaware.

Alcohol-related health risks - and some possible benefits

A recent World Health Organisation report identified alcohol as the third-highest risk to health in developed countries, says Alcohol Concern, which lists liver cirrhosis, cancer, stroke, pancreatitis, gastritis, high blood pressure, fertility problems, impotence, neurological disorders and mental health problems among the chronic health effects of alcohol. However, it adds, the impact of alcohol is not limited to these: research shows that around one-quarter of overall alcohol-related deaths are due to accidents.

In November, Alcohol Concern holds its annual conference, the theme of which is "Changing the way we drink". The conference will also see the launch of a new campaign called "Wasted: lives lost to alcohol", which will highlight the thousands of lives lost to alcohol and aims to raise awareness "of the real burden borne across society because of the way we drink".

However, alongside all the negative health effects associated with excessive alcohol consumption, many experts agree that "light" drinking (one or two units a day) can have certain health benefits.

Drinkaware cites evidence suggesting that light drinking can help protect against coronary heart disease for men over 40 and post-menopausal women. Other research suggests that light to moderate drinking may also help reduce the risk of late-onset diabetes, ischaemic stroke, osteoporosis, cognitive decline and dementia. For example, one recent US study of around 7,500 women aged 65 or older found that those who reported drinking up to two or three drinks per day tended to perform slightly better in tests of mental function than non-drinkers.

What leads people to drink too much?

According to Drinkaware, many people associate drinking with relaxation, socialising and having a good time. "And if you're an adult in good health and with a good diet, moderate drinking probably won't harm you," it says.

However, as the statistics show, increasing numbers of people are regularly consuming amounts of alcohol way in excess of moderate levels. The statistics are backed up by recent survey findings. For example, a poll conducted by the charity Developing Patient Partnerships found that one-quarter of people in Britain drank with the sole aim of "getting drunk".

According to the Mental Health Foundation, as many as one in 10 people in the UK "self-medicate" with alcohol on a daily basis to mask symptoms of low-level depression. Research for the foundation conducted by NOP revealed that around 5 million people used alcohol to bolster "Dutch courage". The survey of 1,000 people found that 15 per cent of those aged over 55 drank every day, compared with only 3 per cent of 18- to 34-year-olds.

The research also showed that people with psychiatric disorders were twice as likely as others to be alcoholic – and 70 per cent of men who killed themselves had drunk alcohol beforehand. Of the 1,000 respondents, 88 per cent said they felt it would be difficult to give up alcohol completely. Around 77 per cent said drinking made them feel relaxed, 40 per cent less anxious, 26 per cent said they drank to deal with depression, and 30 per cent to forget their problems.

Sensible drinking tips

The calculator on the Drinkaware website is a useful tool to check how many units you consumed on a particular occasion – and to give you an idea of the number of units represented by different types and volumes of alcohol. The website also provides a Drinks Diary to monitor how much alcohol you are consuming over a given period.

When you're going out for the evening, Drinkaware recommends:

Plan how you're going to get home before you leave; make sure you've got numbers for taxis and keep aside enough money to get home safely
Eat before you go out or during the evening
Drink water regularly to stay refreshed and rehydrate
Use soft drink spacers to pace yourself
Don't accept drinks from strangers and never leave your drink unattended – it's all too easy for someone to spike your drink