Health
Drinking levels defined Moderating alcohol intake can help with weight loss, help you sleep better, give you healthier skin and more energy. Many people this month are laying off the hard stuff for Dry July, so this month Marissa Kelaher looks at the effects of alcohol, safe levels to drink, and when to seek help.
A
lcohol consumption can be difficult to discuss, as drinking is fairly ingrained in our culture with even heavy use being seen as ‘normal’. It is also a very popular way to celebrate and socialise. Yet there is a dark side of alcohol that doesn’t always get addressed. In Western cultures 80% of adults drink alcohol regularly, and 25% consume it at harmful levels. Alcohol is linked with over 200 health conditions and is a factor in 20% of car accidents, 33% of domestic violence cases and 40% of crime. It’s also directly responsible for 800 deaths per year in New Zealand. While many people use alcohol to relax, it’s also easy to drink too much, or to use it to mask mental health issues such as anxiety, depression or trauma. Heavy alcohol use can increase the risk of many cancers, liver disease, high blood pressure, heart disease and strokes, and dementia. It also reduces immunity, damages our digestive organs, and increases the risk of mental health conditions. Some health risks occur even with low intake - there is actually no known safe level to drink. Like with everything, in small amounts, occasionally as a part of celebrations and socialising, it’s probably OK but from a health perspective, the less you drink the better. Alcohol is a surprisingly common cause of weight gain - just one standard drink of wine (100ml) per
day can cause up to 7kg of weight gain in a year. Women often also become much more sensitive to alcohol around menopause, so reducing or avoiding it at this time can be helpful. If you do drink, try to stick to recommended amounts - seven standard drinks per week for women and 14 for men, with at least two alcohol-free days each week. If you find it hard to cut back, this can be a good time look at what’s really driving your drinking - do you actually enjoy it, or is it to cover up emotions or cope with boredom, sadness or stress? And are there other healthier habits you could try instead, such as exercise, a new hobby, relaxation techniques, or connecting with others? Exploring this can be the first step to addressing habits, and starting on the road to change. If you are concerned about your drinking, please talk to your GP, as there are lots of options to help. There is a wonderful Japanese proverb that success is falling down seven times and getting up eight - change can be hard, but being honest with yourself and taking those first steps is the best way to start.
Marissa is a GP and lifestyle medicine doctor, she runs lifestyle medicine clinics through thesimplicitydoctor.com and health courses at yourlifestylemedics.com
77
