By Ana Ravier
Over the last 50 years, alcohol consumption per capita has decreased in Australia. More and more people are “sober-curious”, limiting the booze to a minimum, or giving it up fully. Let’s take the opportunity this month to dive into why so many may be giving up alcohol - beyond Dry July.
Whilst the negative short term effects of alcohol abuse are well known (hangover, hello); the health risks of long term alcohol consumption are perhaps not as well known, yet plentiful :
Increased risk of cardiovascular disease (eg. Stroke, hypertension, heart failure)
Increased risk of type 2 diabetes, obesity and metabolic syndrome,
Increased risk of dementia (including Alzheimer’s)
Increased risk of cancer
Increased risk of mental health disorders.
The more you drink, the greater the health risks. Alcohol is high in calories and nutrient poor ; increasing systemic inflammation, the risk of weight gain and nutrient deficiencies.
The Australian Dietary guidelines for healthy eating recommendations
Aim for minimum 2 alcohol free days per week,
Drink less than 10 standard drinks per week for healthy men, and 7 for healthy women*
Consume less than 4 standard drinks on any one occasion
Not drinking at any stage of pregnancy,
Not drinking if you are under 18 years of age.
The catch? A standard drink is much smaller than the typical glass of wine or beer, so you may be having more standard drinks than rounds.
Standard drinks
Light beer (2.7% alc/vol) 425 mL
Mid strength beer (3.5% alc/vol) 375 mL
Full strength beer (4.9% alc/vol) 285 mL
Regular cider (4.9% alc/vol) 285 mL
Sparkling wine (13% alc/vol) 100 mL
Wine (13% alc/vol) 100 mL
Fortified wine e.g. sherry, port (20% alc/vol) 60 mL
Spirits e.g. vodka, gin, rum, whiskey (40% alc/vol) 30 mL
Tips when drinking alcohol
Try to drink plenty of water to avoid dehydration.
Alternate alcoholic drinks with non-alcoholic drinks such as water or soda water.
Try a wine spritzer with mineral or soda water instead of a full glass of wine.
Avoid mixing alcohol with sugary mixers, which can increase your calorie and alcohol intake.
Tips if you are “sober curious” or keen to reduce your alcohol intake
Swap one habit for another : For example, if you love a cold beer or glass of wine after work, try swapping it for sparkling water with a squeeze fresh lime.
Have some alcohol free options on hand for social situations : Heaps Normal, Tinnies, 0% Great Northern, NON Wine, Manly Spirits 0%, Monday Distillery…. Whether you are into beer, wine or G&Ts, there are so many alcohol free versions out there!
Try to stick to lower sugar alcohol-free drinks: swapping a glass of wine for a glass of lemon & lime bitters may not be ideal if your goal is to reduce type 2 diabetes risk or weight gain.
Let go of the “all or nothing” mindset: Just because you had 1 glass of wine doesn’t mean you need to have 5 more.
Be smug on Sunday morning : You wake up Sunday morning and you feel great, you seize the day, you get out in the sunshine - while all your hungover mates spend their weekend rotting in bed.
If you would like to book in to chat with Ana, about reducing your alcohol intake, click the link below or give the clinic a call on 02 8969 6300.
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