Avoiding Risky DrinkingTaking a Moderate Approach, Staying Healthy

Avoiding Risky Drinking

What is risky drinking?

– Risky drinking is a pattern of drinking that puts you at risk for accidents, diseases, or emotional problems

Avoid unwanted consequences by drinking in moderation

– One drink a day or less for women

– Two drinks a day or less for men

– Alternatively, don’t drink at all

Should I Drink for My Health?

－ Recommendation from Dietary Guidelines for Americans: If you don’t drink, don’t start.

－ Some studies show benefits from moderate drinking; but others link moderate consumption to increased risk of:

• Violence• Drowning• Breast cancer• Injuries from falls• Motor vehicle collisions

Alcohol is Not for Everyone

People who should avoid alcohol completely include those who:

– Plan to drive a vehicle or operate machinery

– Take medications that may interact with alcohol

– Have a medical condition that alcohol can aggravate

– Are pregnant or trying to become pregnant

What’s a “Drink”?

The recommendation is for:– One standard drink or less per day for women– Two standard drinks or less per day for men

… but what’s a standard “drink”?– Depends on:

• The percentage of alcohol• The size of the glass• What your drinking

Beer and Wine

Beer Wine

Amount of liquid 12 ounces 5 ounces

Usual percent of alcohol

5 to 10 percent 10 to 20 percent

Equivalent number of standard drinks

1 if it’s 12oz at 5% alcohol

2 if it’s 12oz. at 10% alcohol

1 if it’s 5 oz. at 10% alcohol

2 if it’s 10 oz. at 10% alcohol

Distilled Liquor

Shots Cocktail / Mixed Drinks

Amount of liquid 1.5 ounces Varies significantly

Usual percent of alcohol

40 to 50 percent Varies depending on the number of shots

Equivalent number of standard drinks

1 if it’s 1.5 oz at 40% alcohol

2 if it’s 3 oz. at 40% alcohol

1 if it has 1 shot of alcohol

2 if it has 2 shots of alcohol

3 if it has 3 shots of alcohol

Read the Labels

If you’re drinking beer or wine, read the labels and adjust accordingly.

– One beer (with a 10 percent or higher alcohol content) will be your limit for the night, if you’re a man—because it counts as two standard “drinks”

– Half a beer (with a 10 percent or higher alcohol content) may be all you need if you’re a woman—because it counts as one standard “drink”

Ask and You Shall Receive

If you’re drinking mixed drinks, you can always ask your bartender to make yours with just one shot to ensure that you’re really getting just one “drink.”

What’s Too Much for ?

At risk or heavy drinking:too much, too often

* All drinks refer to standard drinks as defined on previous slides

Risky or binge drinking:too much, too fast

At risk or heavy drinking:too much, too often

* All drinks refer to standard drinks as defined on previous slides

Risky or binge drinking:too much, too fast

What’s Too Much for ?

Some Questions to Ask

In the past year, have you:

– Had times when you ended up drinking more, or longer, than you intended?

– More than once wanted to cut down or stop drinking, or tried to, but couldn't?

– More than once gotten into situations while or after drinking that increased your chances of getting hurt (such as driving, swimming, using machinery, walking in a dangerous area, or having unsafe sex)?

Some Questions to Ask

In the past year, have you:(part 2)

– Had to drink much more than you once did to get the effect you want? Or found that your usual number of drinks had much less effect than before?

– Continued to drink even though it was making you feel depressed or anxious or adding to another health problem? Or after having had a memory blackout?

Some Questions to Ask

In the past year, have you:(part 3)

– Spent a lot of time drinking? Or getting over other aftereffects?

– Continued to drink even though it was causing trouble with your family or friends?

– Found that drinking, or being sick from drinking, often interfered with taking care of your home or family? Or caused job troubles? Or school problems?

Some Questions to Ask

In the past year, have you:(part 4)

– Given up or cut back on activities that were important or interesting to you, or gave you pleasure, in order to drink?

– Gotten arrested, been held at a police station, or had other legal problems because of your drinking?

Some Questions to Ask

In the past year, have you:(part 5)

– Found that when the effects of alcohol were wearing off, you had withdrawal symptoms, like:

• Trouble sleeping Nausea• Shakiness A racing heart• Restlessness A seizure• Sweating

• Or sensed things that were not really there(saw or heard hallucinations)

Time for a change?

If you don’t have any of the symptoms of alcohol abuse (you answered no to all of the questions), you lower your risk for potential future problems by drinking within moderate limits.

If you said “yes” to any of the questions in the previous slides, you may want to contact a professional (an EAP counselor, your physician, etc.) for assistance.

–The more questions you answered yes to, the more serious your problem may be

What Is Alcohol Abuse?

Alcohol abuse occurs when drinking behavior causes disruption in your life. If you suffer from alcohol abuse, you may have difficulty with:

– Making it to work on time

– Keeping up with your schoolwork

– Remembering everything that happened when you were drinking (a “blackout”)

– Recovering from drinking the next day

What Is Alcohol Dependence?

－ You need alcohol to function normally

－ Characteristics of alcohol dependence include:

– Having trouble controlling your use of alcohol

– Craving alcohol

– Needing more drinks to get a euphoric feeling or “high”

– Having a hard time controlling the number of drinks consumed once you’ve started drinking

– Having withdrawal symptoms when you try to quit

Help Is Available

Sources for help with alcohol abuse and dependence problems include:

– Your EAP

– A 24-hour help line through SAMHSA (Substance Abuse and Mental Health Services Administration) at 1-800-662-HELP (4357)

– Your local chapter of Alcoholics Anonymous online at www.aa.org or in your local phone book

Take a Healthy Approach

A healthy approach is the best approach — make the right choices for you.