Drinking can be fun, let's be honest. But too much alcohol can lead to injury, accidents, embarrassment, and long-term health problems. Follow this advice to drink safely.
Hours of post-operative pleasure and first date cocktails are common these days, it is easy to forget that alcohol is more than just a social stimulant - a drug. In fact, it is the most widely used drug in the world. According to the Centers for Disease Control and Prevention (CDC), more than 51 percent of adults over the age of 18 drink regularly, drinking at least 12 drinks last year.
While most people have no problem pushing a few, many may not know how to stay safe and healthy while traveling. We asked One Medical providers to rate their best advice on drinking safely.
Tip: Understand both how much alcohol you have and how much you should drink can be part of a healthy lifestyle as long as you learn as much as you can about the effects of alcohol on your body - and follow the Australian Guidelines.
Australian guidelines recommend that healthy adults not drink no more than 10 standard drinks a week, and that they avoid drinking 4 standard drinks in one day, to reduce the risk of lifelong health problems from alcohol-related or alcohol-related injuries.
A standard drink contains about 10 grams of ethanol (alcohol), which your body can process in one hour. How much alcohol you can take depends on your age, weight, sex and how you feel at the time.
Drinking more than your daily dose can increase your risk of injury, injury or seizures. Frequent binge drinking increases the risk of chronic illness, such as heart disease, cancer, liver disease, mental illness, or mental illness.
Learn more about how alcohol affects your health here.
Here are our top 15 tips for healthy drinking.
1. Eat first, Eat before and during drinking times
Alcohol enters your bloodstream through your stomach and intestines. If your stomach is empty when you start drinking, alcohol will enter your bloodstream very quickly.
So it is a good idea to eat before you drink your first drink, and while you are still drinking. The best way to mix food and alcohol:
Drink plenty of water.
Do not mix alcohol with sugary or energy drinks.
Avoid salty snacks - they will make you thirsty and you may drink too much.
“When many people came to the happy hour, they starved to death. Ordering a veggie platter with hummus and pita is always a good option because it is high in fiber and protein and will not lead you to eat tons of fried foods like French fries and onion rings, ”said Shilpi Agarwal, a Washington D.C. physician.
2.… and eat enough.
“If you are still hungry after the complaint, order food regularly. You may be very satisfied and end up eating fewer calories than you would just eat tons of things around you, ”added Agarwal.
3. Relax, before and after.
“Don't drink after exercising or after a good night's sleep. And make sure you get a good night's sleep after drinking one night, ”says Helen Eleni Xenos, a Chicago physician. Alcohol can lower blood sugar levels, and hitting the bottle on an empty stomach or only after strenuous exercise lowers those levels continuously.
4. Pay attention to your location.
“Consider your environment. Beer gardens and drinking outdoors mean increased risk of dehydration due to sweating, ”said Desmond Watt, a Chicago medical assistant. Water supply is very important in these cases, which brings us to…
5. Commit to H2O.
“It's easy to get drunk two or three drinks at once, especially after a long day's work. To reduce your alcohol intake, start with a large glass of water and lemon and order bright water between the drinks. This will force you to stay hydrated and reduce alcohol abuse, ”said Agarwal.
6. Skip sweets, and fruit.
“Stay away from mixed drinks. They have a lot of calories, but they are not full, ”said Xenos. Better bet? "Vodka soda is a great option."
7. Make clear choices.
“If you’re trying to avoid a hangover, stick to wiping drinks like vodka over black drinks like whiskey,” Xenos said. The reason? Some experimental studies have found that drinks that contain a very high amount of congeners, which are naturally produced by cooling products and the ripening that is present in high levels of dark alcohol, lead to more serious hangovers.
8. Or go with the wine.
“With 120 calories per glass, red or white wine is a great way to have a happy hour because it takes longer to drink than a mixed drink and there are more antioxidants than regular vodka-soda or other blended drinks,” says Agarwal.
9. Keep counting, Count your drinks
“Drink in moderation, of course. More than four drinks at women's meetings, or more than five at men's meetings are considered binge drinking, ”said Xenos. The recommended daily drink is just one drink for women and two for men. And remember tip number 5 - dripping water between alcoholic beverages is a great way to reduce count.
Your body can process 1 standard drink per hour. If you drink too fast, your BAC increases.
A standard beverage guide (developed by the Department of Health). Click here for an extended version.
To stay safe, limit your drinking to 1 drink per hour. You can do this by:
drinking non-alcoholic beverages and alcoholic beverages
drinking water to quench your thirst before you start drinking alcohol
opting for alcoholic beverages
sucking can absorb
10.Set Your Drink Limits
It is easier to drink than you see. Typical beverage is either a medium strong beer bottle, 100ml of wine or a 30ml air gun. Drinks served at bars or restaurants usually contain more than one standard beverage.
Set a limit for drinks and stick to them. Avoid drinking at rounds (especially with friends who drink heavily). Try to finish your drink before starting another, instead of raising your glass.
Use this standard beverage calculator from Drinkwise to find out how much you drink
11. Limit your consumption of non-alcoholic beverages
The amount of alcohol in your blood (alcohol concentration, or BAC) affects how alcohol affects you. The higher your BAC, the greater your risk of injury or drug overdose.
12. Skip drinking games and shooting
If you drink excessively (you drink more than 4 drinks in 1 session) and get drunk, you are more likely to get hurt, to put yourself in harm's way, to embarrass yourself, or to drink alcohol.
Try to avoid drinking games, shooting, skipping races or anything that aims to get you intoxicated immediately. Play pool, dance or debate about real TV instead. Do anything without trying to keep up with your friends.
Do not mix alcohol with energy drinks, as this can make you drink more. Be careful how much you take if you take any other medicine or medication.
Don't be an amateur - watch this video at DrinkWise on how to drink well.
13. Wisdom drink for lunch.
"Weekends can mean drinking longer during the day," Watt said. The key is to go it alone. “Choose low-alcohol beverages such as beer, wine, and winemakers to avoid excessive use and to stay active throughout the day. Don't forget to get high calories in your diet and consider resting for an hour or two without alcohol throughout the day. "
14. Do not drink and drive
It is illegal in Australia to drive an alcohol alcohol concentration (BAC) above 0.05. Learner (L) and probationary (P) drivers must have a BAC of 0.00 (that's zero!).
However, there is no safe level of alcohol while driving. The more drinks you have, the more likely you are to have a road accident - and that accident could involve someone else, not just you.
Important tip: Instead of drinking and driving:
Plan how you will get home before you leave.
Decide with your friends who will be the 'appointed driver'.
Make sure you save enough money for a taxi ride.
Use public transportation.
15. 'Just say no' if you ...
You are too young, pregnant, planning to become pregnant, breastfeeding, on medication or feeling depressed.
Drinking alcohol can be dangerous for some people. The safest option for children and young people under the age of 18 is to abstain from alcohol at all.
If you are pregnant or breastfeeding, it is much safer for your baby if you do not drink.
It is also a good idea to avoid alcohol when taking any prescription drugs or drugs because when mixed with alcohol, they can have a detrimental effect. Similarly, it is not a good idea to drink alcohol when you are feeling stressed because alcohol can make you feel worse.
SA Health (Reducing the Risk of Alcohol-Related Dangers), Eat Health (Alcohol), Australian Government Department of Health (Alcohol), Australian Institute of Health and Welfare (Alcohol), DrinkWise (Alcohol and your Health), Blue (Alcohol and Drug Abuse), Better Health Channel (Alcohol), NSW Health (Alcohol Australia Government Government Department), National Health and Medical Research Council (Australian guidelines for reducing health risks) on drinking alcohol), SA Health (Risk of Alcohol), Reachout, DrinkWise (Is there anything like driving under the influence of alcohol?), Right Mix (Alcohol and Drugs)