The Risks Of Drinking Too Much

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New research has shed light on the health risks of regular drinking, with stronger links identified between alcohol and certain illnesses, including various cancers.

The previous belief that moderate alcohol intake could benefit heart health has been revised, as current evidence suggests this protective effect is weaker than once thought.

Low-risk drinking guidelines

To minimize health risks from alcohol:

• Both men and women are advised to limit regular drinking to no more than 14 units per week.
• Spread drinking over at least 3 days if you drink up to 14 units weekly.
• For those looking to reduce intake, try having several alcohol-free days each week.

If you are pregnant or might become pregnant, it’s safest to avoid alcohol altogether to minimize risks to the baby.

No completely “safe” drinking level

Drinking under 14 units per week is considered low-risk but not “safe,” as no drinking level is entirely without risk.

Conditions linked to consuming over 14 units a week regularly, over 10 to 20 years, include:

• Mouth, throat, and breast cancers
• Stroke
• Heart and liver disease
• Brain and nervous system damage

Excessive drinking may also impact mental health, with studies showing connections between alcohol misuse and self-harm, including suicide.

The health impact of alcohol depends on your total intake—the less you drink, the lower the risk.

Risks of “single-session” drinking

Drinking heavily in one session can increase risks of:

• Accidents, potentially fatal
• Misjudging risky situations
• Loss of self-control, such as engaging in unprotected $3x or violence

To lower risks during a single drinking session:

• Limit the amount you consume
• Drink slowly
• Pair alcohol with food
• Alternate with water or non-alcoholic drinks