Enjoy a drink in moderation
Do you know the real effects of what drinking too much alcohol can have on your body?
Well, it seems that most of us don't. New research reveals that 85 per cent of people did not realise that too much increases the risk of developing breast cancer, 66 per cent didn't know that it increases the risk of bowel cancer and 63 per cent didn't realise it increases the chance of pancreatitis.
Having just a few drinks each night, or saving your recommended limit for the weekend may not seem a big issue, but how much alcohol are you actually consuming?
Change4Life have launched a new campaign that exposes drinking slightly over the guidelines can seriously impact long-term health.
It highlights that regularly drinking around two large glasses of wine or two strong pints of beer a day triple the risk of developing mouth cancer and double the risk of developing high blood pressure.
A new online calculator will be available on the Change4Life website to help people check how much they are drinking and work out whether they need to cut down. So, take a look at the calculator and if you need some tips, then we have them here for you too.
Tips on cutting down
- Make a plan
Before you start drinking, set yourself a limit on how much you’re going to drink
- Set yourself a budget
Only take a fixed amount of money to spend on alcohol
- On your side
If you let your friends and family know you’re cutting down and that it’s important to you, you may get their support
- Take it a day at a time
Try and cut back a little each day – then every day you do is a success
- A smaller drink
You can still enjoy a drink, just have less. Try a bottled beer over a can or a small glass of wine rather than a large one. Wine glasses today are bigger than ever and can easily hold a third of a bottle
- A lower-strength drink
Instead of a strong strength beer or wine, go for one with a lower alcohol content (ABV).
- Stay hydrated
Drink a pint of water before you start drinking and avoid using alcohol to quench your thirst
- Drink-free days
Most people don’t drink alcohol every day, but if you do, try having some days off when you don’t drink at all. This is a simple way to cut your regularly drinking. Just make sure you don’t increase the amount you drink on the other days
- Pace yourself
Pace yourself to the slowest drinker when you’re out and there'll be fewer rounds in the pub
- Get them in first!
If you’re out with people who drink heavily, try to avoid buying in rounds. (You could always get the first round and then opt out.)
- A later drink
To help manage the amount you drink, try starting a bit later than usual. And if you’re going out, don’t drink at home beforehand
- Try something different
After work, play football or go to the cinema rather than going to the pub
- A drink with a meal only
Try only drinking at home with your main meal. And not before or after you’ve eaten
- A cup of tea or coffee
When you get the urge to pour yourself a glass, switch on the kettle and enjoy a cuppa instead. The chances are you won’t feel like an alcoholic drink afterwards
- Find other ways to wind down
If you drink to unwind, try finding other ways to relax. Taking yourself out of the home or your usual drinking environment may also help. Here are some ideas to get you started:
- walk the dog
- start a new hobby – the options are endless!
- go for a run, a swim or a bike ride
- learn to dance
- do the gardening
- join a club or gym
- join a five-a-side team or start your own
- get involved with a local community group
- pamper yourself with a bath
- rediscover your music collection
- catch up with an old friend on the phone
- do those little jobs at home that you never get round to
- take an evening class
- Reward yourself
It’s not always easy cutting back, so with all the money you’ll be saving by drinking less, why not treat yourself? Go to the cinema. Make some home improvements. Treat the family to a day out.