Guide to Safe Drinking

In 2020-21 one in four Australians aged 18 years and over exceeded the Australian Adult Alcohol Guideline (25.8%).

According to the ABS, men were more likely than women to exceed the guideline (33.6% compared to 18.5%) and people born in Australia were almost twice as likely as those born overseas to exceed the guideline (30.0% compared to 17.3%; ABS, 2020-2021).

Drinking too much can affect your health and disrupt your life. Alcohol can be both toxic and addictive. While you may think that it makes you feel happy because when you drink you feel relaxed, though the reality is it’s a depressant, which has short term and long term affects.

This means that it:

• Slows down the messages that travel between your brain and your body; and

• Affects the way you think, feel and behave.

Understand the effects of Alcohol

The affects from alcohol vary from person to person because of amount consumed, your health, your age, and other individual factors.

Excessive drinking can lead to harmful short and long-term effects that can impact your physical and mental health, your professional life, your finances and your relationships.

As you drink alcohol, it:

• Passes into your blood through the walls of the stomach and small intestine;

• Travels to all parts of the body including the brain. Alcohol binds to receptors in the pre-frontal cortex, the part of your brain responsible for complex behaviour and decision-making;

• Subsequently, it slows down your brain and affects almost all parts your body; and

• Affects the way you think, feel and behave.

Source: Australian Government Department of Health (2022)

What do experts recommend as safe drinking?

To reduce your risk when you drink alcohol, follow the Australian guidelines to reduce health risks from drinking alcohol.

These guidelines are based on scientific research and evidence.

Adults

To reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink a maximum of 10 standard drinks a week and no more than 4 standard drinks on any one day. To lower your risk of alcohol-related harm, drink less. For some, not drinking at all is the safest option.

Children and young people

There is no “safe” amount to drink for children and young people under the age of 18 years. They should not consume any alcohol. Find out more about alcohol and young people.

Pregnant women

Women who are pregnant or planning a pregnancy should not drink any alcohol –this will prevent harm from alcohol to their unborn child. For breastfeeding mothers, it is safest not to drink alcohol. Find out more about alcohol during pregnancy and breastfeeding.

Safe Drinking tips

• Count your standard drinks: keep track of how much alcohol you are drinking.

• Drink slowly: Take small sips from your drink and take breaks between drinks to allow your body time to metabolize the alcohol. Don’t let people top up your drinks, as this will make it difficult to keep track of how much you’ve consumed.

• Eat before or while you are drinking: always try to drink on a full stomach to ensure alcohol is absorbed more slowly. Be mindful – salty snacks will make you drink more.

• Know your limits: be aware of your body’s tolerance to alcohol and understand how it affects you. Some individuals may have lower tolerance levels, so it’s important to drink at a pace that suits your comfort level.

• Try the low-alcohol alternative: light beers and low alcohol premixed drinks are available.

• Know when to stop: recognise your limits and when you’ve had enough to drink. Listen to your body and stop drinking if you start feeling unwell or intoxicated.

• Just say no if you’re: under 18 years of age, pregnant, planning a pregnancy, breastfeeding, feeling depressed or anxious, feeling unsafe or simply don’t want to drink.

• Get help if needed: If you find it challenging to control your alcohol consumption or suspect that you may have an alcohol-related problem, get tips on how you can reduce or quit alcohol or find a free alcohol support service in this Government list of alcohol contacts.

How we can help

Our network of clinicians are highly experienced in supporting employees like you through whatever challenge you’re experiencing. Whether you’re looking to better manage your health and wellbeing, work through addiction or behavioural challenges or you want help in supporting a friend or colleague in need, our team are here for you.

1300 135 600 / www.drakewellbeinghub.com.au