Kokova Magazine

Most people who have alcohol-related health problems aren't alcoholics. They're simply people who have regularly drunk more than the recommended levels for some years.

There's no guaranteed safe level of drinking, but if you drink below recommended daily limits, the risks of harming your health are low.

And it's certainly not only people who get drunk or binge drink who are at risk. Most people who regularly drink more than the NHS recommends don't see any harmful effects at first.

Alcohol's hidden harms usually only emerge after a number of years. And by then, serious health problems can have developed.

Liver problems, reduced fertility, high blood pressure, increased risk of various cancers and heart attack are some of the numerous harmful effects of regularly drinking above recommended levels.

The effects of alcohol on your health will depend on how much you drink. The more you drink, the greater the health risks.

In terms of risks, drinkers can be divided into three categories:

• Lower-risk drinkers
• Increasing-risk drinkers
• Higher-risk drinkers

Lower-risk drinking means that you have a low risk of causing yourself future harm. However, drinking consistently within these limits is called 'lower-risk', rather than 'safe', because drinking alcohol is never completely safe.

Even drinking below these levels will not be advisable in some circumstances. Any drinking can still be too much if you're driving, operating machinery, about to go swimming or engaging in strenuous physical activity.

Pregnant women or women trying to conceive should not drink alcohol. When you drink, alcohol reaches your baby through the placenta. Too much exposure to alcohol can seriously affect your baby's development.

If you choose to drink, do not drink more than 1-2 units of alcohol once or twice a week, and do not get drunk. This will minimise risk to the baby.

People who drink should aim to be in the lower-risk category to minimise the health risks.

Increasing-risk drinkers - at this level increases the risk of damaging your health.

Alcohol affects all parts and systems of the body, and it can play a role in numerous medical conditions.

Increasing-risk drinking is:

• drinking more than 3-4 units a day on a regular basis if you're a man
• drinking more than 2-3 units a day on a regular basis if you're a woman

At these drinking levels, you might already be suffering from alcohol-related problems, such as fatigue or depression, weight gain, poor sleep and sexual problems.

Whatever your age or sex, you’re probably in worse physical shape than you would be otherwise. Also, you could easily be suffering from higher blood pressure due to your drinking.

Some people argue a lot when they're drinking, which can negatively affect their relationships with family and friends.

Higher-risk drinkers - if you're in this group, you're at an even higher risk of damaging your health compared to increasing risk drinkers.

Higher risk drinking is:

• regularly drinking more than 8 units a day, or more than 50 units a week if you're a man
• regularly drinking more than 6 units a day, or more than 35 units a week if you're a woman

Again, alcohol affects the whole body, and it can play a role in numerous medical conditions. You're at a much higher risk of developing alcohol-related health problems. Your body has probably suffered some damage already, even if you’re not yet aware of it.

You're likely to have the same problems as increasing-risk drinkers: feeling tired or depressed, or gaining extra weight.

You may be sleeping poorly or having sexual problems. And, like increasing-risk drinkers but possibly more so, you're almost definitely in worse physical shape than you would be otherwise, whatever your age or gender.

You could also suffer from high blood pressure.

At these levels, your drinking may make you argumentative, which might damage your relationships with family and friends.

Binge Drinking

Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk.

Researchers define binge drinking as consuming eight or more units in a single session for men and six or more for women.

However, this definition does not apply to everyone because the tolerance and the speed of drinking in a session varies from person to person.

When drinking, try to pace yourself, avoid drinking more than you are used to and avoid drinking so much that you get drunk.

This is even more important if you are out in risky or unfamiliar circumstances. You can be at risk from others, and may not be able to look after your friends.

You can easily lose control of what you do or say and may make risky decisions, thinking you’re invulnerable.

Binge drinking increases the risk of heart attack. It could cause you to vomit and if you’re sick when very drunk you could breathe in your own vomit and suffocate.

Drink-by-drink guide
Below is a drink-by-drink guide, based on a standard (175ml) 12% volume glass of white wine and 4% strength pint of lager, showing how quickly alcohol can affect your mind and body.

One glass of white wine or a pint of lager (approximately two units):

• You're talkative and you feel relaxed.
• Your self-confidence increases.
• Driving ability is already impaired, which is why it is best to drink no alcohol if you're driving.

Two glasses of white wine or two pints of lager (approximately four units):
• Your blood flow increases.
• You feel less inhibited and your attention span is shorter.
• You start dehydrating, one of the causes of a hangover.

Three glasses of white wine or three pints of lager (approximately six units):
• Your reaction time is slower.
• Your liver has to work harder.
• Your sex drive may increase, while your judgement may decrease.

Four glasses of white wine or three and a half pints of lager (approximately eight units):
• You're easily confused.
• You're noticeably emotional.
• Your sex drive could now decrease and you may become less capable.

Bear in mind that some people (including young people, those with smaller builds and women) may experience the effects after drinking smaller amounts of alcohol.

If you have developed a tolerance to alcohol you may find that some of these effects do not apply to you.

In that case, consider whether it is time to cut back on your drinking or whether you need to seek help.