Alcohol and your health

Posted 07 November 2006

Alcohol

For many of us, an alcoholic drink or two is an enjoyable part of socialising. However, drinking too much on a regular basis carries significant health risks and therefore it's important to stay within the safe limits. In Great Britain it is estimated that around one third of men and one fifth of women drink more than the recommended levels placing them at risk of health complications.

Here at Fitbug we agree that drinking in moderation and within safe limits can be part of a healthy, balanced diet and enable individuals to maintain realistic dietary changes in the longer term. However, with many of us exceeding recommended limits, it's important that you are aware of your intake, and the associated health risks of drinking too much.

Alcohol and health

Whilst enjoying one or two drinks occasionally is safe, drinking to excess can cause a variety of short and long term health problems.

In the short term, drinking to excess can cause feelings of depression, low mood and anxiety. Large amounts of alcohol also irritate the stomach and can cause nausea, vomiting and diarrhoea. Alcohol is also a diuretic which means that it increases the production of urine, which results in dehydration and headaches - this effect is worse in dark coloured drinks (such as red wine) which contain chemical compounds called congeners.

In the long term, heavy drinking can cause a variety of serious health problems including...

• Liver disease
• Osteoporosis
• Stomach ulcers
• Fertility problems
• High blood pressure
• Stroke
• Anxiety
• Depression

Heavy drinking also increases the risk of several cancers such as breast cancer.

Alcohol and your weight

Gram for gram, alcohol contain more calories than protein and carbohydrate, and almost as many as fat. Every gram of alcohol contains 7kcal, so it is high in energy. Alcohol is absorbed quickly and requires no digestion, which means it is metabolised preferentially over other nutrients. The body uses the energy from alcohol first which increases the tendency of other calories being stored as fat.

If you are trying to lose weight you need to appreciate that the less you drink the fewer calories you are consuming, which will help you manage your weight more effectively.

Drinking four small (175ml) glasses of wine over a weekend would provide about 520 calories - with this in mind it's easy to see how regular drinking can contribute to weight gain. Reducing your alcohol intake can help you to lose weight particularly when you consider that alcohol stimulates appetite.

Pubs and bars pose a huge potential dietary dilemma because of the high fat, salty snacks that they serve. Nuts, crisps, Chinese crackers, pork scratchings and Indian snacks are all high in fat and energy - avoid these by ensuring you eat a sensible meal before drinking, and sticking within the safe alcohol limits.

How much is safe?

Current guidelines state that women should consume no more than 2-3 units per day and men no more than 3-4 units per day. You should also aim to have 2-3 alcohol free days a week. Saving units for a special occasion or for the weekend is particularly dangerous as drinking more than twice the guideline daily limit in one go is classed as binge drinking and further increases health risk, particularly liver damage. If you have consumed large quantities of alcohol you should leave at least 48 hours before drinking alcohol again.

1 standard glass of wine (175ml, 12% strength) is equal to 2.1 units, half a pint of lager (5%) is equal to 1.4 units and a small (25ml) measure of pub measure of spirits is equal to 1 unit. To find out more about alcohol units, and how many are contained in your favourite drink, click here

You can take measures to reduce your energy intake from alcohol by alternating alcoholic drinks with non-alcoholic ones, drinking water in-between alcoholic drinks and using low calorie mixers.

Monitor your alcohol intake by keeping an alcohol diary for a week, and if you decide you need to reduce it, start by making small changes such as having a couple of alcohol free days per week, and changing the size of your drinks.

This fact sheet is intended to provide you with basic information about alcohol. It is not a substitute for medical or dietetic advice and you should contact your GP for further information.

Last updated: 7th May 2009