Page Views
Quick Tips
1. Is my drinking low-risk?
| Drinks on any day to reduce lifetime risk of harm | Drinks on any one occasion to reduce the risk of injury | Alcohol-free days | |
| Healthy Men and Women | no more than 2 | no more than 4 | recommended |
Drinking above low-risk levels is associated with a wide range of harms. Some of the harm might be in the short-term from binge drinking and intoxication, such as accidents causing death or injury, missing work, alcohol poisoning (which can be life-threatening), and aggression. In the longer term, there are harms such as cancer, heart disease, brain damage and deterioration in social functioning and relationships.
Young people under the age of 15 should not drink alcohol. 15-17 year olds are best to delay the onset of drinking until they are 18, but if drinking it should be at low-risk levels in a safe environment under parental supervision.
Women planning to become pregnant, or who are pregnant or breastfeeding, are advised that not drinking is the safest option.
To reduce health risks:
- Have regular alcohol-free days.
- Consume no more than 2 standard drinks on any day to reduce lifetime risk
- On any one drinking session, no more than 4 standard drinks for healthy men & women to reduce the risk of injury
- These drinks should be spread over at least 3 to 4 hours
- If you are on medication, talk to your doctor or pharmacist about the effects of alcohol
A standard drink contains 10 grams of alcohol = 425ml glass (schooner) light beer; 285ml glass (middy) full strength beer; 100ml glass wine; 60ml glass port/sherry; 30ml nip spirits
2. What are the benefits and costs of my drinking?
| Good things (benefits) | Not so good things (costs) |
|
|
3. What are the benefits of cutting down?
- Feel healthier
- Clearer head for decisions/life
- Lose weight
- Reduce the risk of high blood pressure
- Avoid hangovers
- Reduce the risk of liver and brain damage
- Perform better at work
- Get on better with your family
- Save money
- Reduce the risk of drink driving charges
4. Tips for cutting down:
- Don't drink on an empty stomach - eat before and during drinking
- Start with a juice or soft drink to quench your thirst
- If you have a favourite alcoholic beverage that tempts you to drink too much, switch to a less preferred beverage
- Drink slowly and don't top up drinks
- Try 'light' beer or low-alcohol drinks
- Count your standard drinks
- Avoid 'shouts' and drink at your own pace or pace your drinking to someone who is drinking at a low-risk level
- Refill your own glass
- Alternate between alcoholic and non-alcoholic drinks
- Drink water regularly
- Do other things while you drink - play pool, cards etc.
- Limit your drinking time
- Set a $ limit on the amount you will spend on alcohol
- Have two or three alcohol free days each week
- Avoid drinking during high-risk situations, or on sad or traumatic anniversaries
- Develop interesting & stimulating interests as an alternative to drinking, e.g. reading, sports, study, exercise, crafts or hobbies
- Avoid drinking when angry, anxious, tired or depressed
5. Deciding on a drinking goal:
Assess your drinking; carefully consider the advice of other people and decide on a goal that is realistic to you. Your goal could be simply to cut down the amount you drink, or to control the situation within which you drink, or to stop for a period of time or altogether. Ensure the goal you choose will reduce the potential for harmful drinking.
6. Reviewing goals:
- Set a date to review your progress with a helper
- Keep a record of your weekly intake
- List the positives for having changed your drinking
7. Other helpful tips to keep in mind:
- If one strategy is not working, then try others that better suit you
- Develop specific plans to deal with high-risk situations
- Consider the effect of your alcohol use on those people around you and gain their support
- Have a health check - see the difference
- Any reduction in consumption can benefit your health