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Alcohol Consumption: Understanding the Impact and Staying Healthy

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Understanding consumption

To reduce health risks associated with alcohol, it's recommended that both men and women drink no more than 14 units of alcohol per week.

  • Spread these 14 units over at least three days, avoiding heavy drinking on any single day.
  • Limit yourself to a maximum of 6 units in one session to minimise potential harm.

How much is a unit of alcohol?

Understanding units helps you make informed decisions about your alcohol intake:

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1 unit = One 25ml measure of spirits (40% ABV).

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2 units = One medium (175ml) glass of wine (12% ABV).

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3 units = One pint of strong lager or beer (5% ABV).

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Could you be misusing alcohol?

It might be time to reflect on your drinking habits if:

  • You feel you should cut down on drinking.
  • Friends or family have commented on your alcohol use.
  • You feel guilty about drinking.
  • You use alcohol to cope with nerves or relieve a hangover.

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The potential harms from alcohol

There is no completely "safe" level of drinking, but staying within 14 units per week is considered low risk.

Short-term effects of drinking alcohol include:

  • Low energy levels and poor sleep quality.
  • Hangovers, leaving you feeling unwell the next day.
  • Weight gain due to increased calorie and sugar intake, raising your risk of diabetes.
  • High blood pressure and mental health issues such as anxiety or depression.
  • Digestive problems, including acid reflux and inflammation of the stomach or pancreas.
  • Fertility problems, erectile dysfunction, or risks to an unborn baby during pregnancy.

Long-term effects of drinking heavily over 10–20 years:

Benefits of cutting down on alcohol

Making changes to your alcohol consumption can bring immediate and long-term health benefits.

Short-term benefits:

  • Better sleep and increased energy.
  • Easier to maintain a healthy weight.
  • Improved mood and mental clarity.
  • Feel physically fitter and more active.

Long-term benefits:

  • Reduced risk of cancer and chronic illnesses.
  • Fatty liver can begin to reverse within just six weeks.

If you're dependent on alcohol, it's important to stop drinking under supervised professional advice, as withdrawal symptoms can be severe.

How to cut down or stop drinking alcohol

Making small, achievable changes can help you stay in control of your drinking. Try these strategies:

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1. Make a plan: Set clear goals for cutting down your alcohol intake.

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2. Tell others: Share your plan with friends or family for support.
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3. Stay positive: Focus on the benefits you’ll experience.
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4. Stay hydrated: Drink water between alcoholic beverages.
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5. Choose smaller, less strong drinks: Opt for lower-ABV options.
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6. Participate in campaigns: Like Dry January or Sober October to stay motivated.

Treatment for alcohol misuse

If you're struggling with alcohol misuse, effective treatments are available, often involving talking therapies, medication, or detoxification under specialist care.

Treatment options include:

  • Counselling and Cognitive Behavioural Therapy (CBT) to address underlying habits and triggers.
  • Medication prescribed under specialist supervision:
    • Librium (chlordiazepoxide): Helps manage withdrawal symptoms.
    • Acamprosate (Campral) or Disulfiram (Antabuse): Reduce alcohol cravings or create unpleasant side effects when drinking.
  • Detoxification: A supervised process to safely stop drinking and remove alcohol from your system.

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Where to get support

You don’t have to face this alone. There are many resources available to help you manage your alcohol consumption. Speak to a GP or Advanced Clinical Practitioner to explore your options and create a tailored plan.

At Doctor Care Anywhere, we offer confidential online consultations with experienced clinicians who can provide guidance, support, and referrals if needed.

Let us help you take the first step towards a healthier, happier you.