“Drink the first. Sip the second slowly. Skip the third.” This quote, attributed to Knute Rockne, seems to be the first law of healthy alcohol consumption. Studies abound touting the benefits of moderate drinking.
At the same time, the risks of too much drinking are well publicized and statistics indicate that 6.8% of the population engaged in heavy drinking- binge drinking on at least 5 days in the last 30- in 2009. Clearly there is a fine line between healthy drinking and abuse. There are a variety of ways to moderate drinking for the casual drinker and multiple means of help for those who are abusing alcohol.
Benefits of Drinking
Professor David J. Hanson, PhD, in Alcohol and Health brings together facts from over 150 research papers to outline the many benefits of drinking. These benefits include increased longevity, better overall health, increased heart health, reduced risk of stroke, lower risk of diabetes, lower risk for dementia in old age, and reduced risk of many other diseases and conditions.
It is important to note that these benefits only apply to moderate drinkers, not those who overindulge. The general medical definition of a moderate drinker is one to two drinks per day for women and two to four drinks per day for men. The benefits of drinking, while many, disappear completely when moderate drinking turns into alcohol abuse.
Warning Signs of Drinking Too Much
Despite the stereotypical image of alcoholics, recent research into alcohol dependence shows that over 50% of alcoholics are people in their 20’s. The Mayo Clinic, in their Alcoholism: Symptoms section, has a long list of symptoms and warning signs that may indicate alcohol dependence. These include:
- Being unable to limit the amount of drinking.
- Feeling a compulsion or urge to drink.
- Having problems with work, family, finances, or legal issues due to drinking.
- Having physical withdrawal symptoms.
- Having black-outs.
- Anxiety when unable to drink.
- Feeling defensive when others comment on drinking habits or feeling guilty about the amount normally consumed.
Both medical professionals and recovering alcoholics agree: only an individual can determine if they have a problem with drinking. For the moderate or social drinker, the above symptoms shouldn't occur and they will have no problem with cutting down or eliminating drinking.
How to Moderate Drinking
For the moderate drinker, wanting to reduce alcohol intake may result from a desire to lose weight, save money, or spend more time on other pursuits. For the average person who partakes of alcohol, moderating drinking will be an easy task.
Many of the benefits of moderate drinking are maximized by drinking smaller amounts regularly than larger amounts on an infrequent basis. For the person who drinks casually at home, it would be easiest to drink on a regular basis- even daily if desired- but to limit it to two drinks a day for women and three to four for men. The medical definition of one drink is 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine, or 1.5 ounces of 80-proof distilled liquor.
It is important to note that the drinks per day should not be averaged. For example, 10 drinks while out partying on Saturday night do not equal an average of two drinks per night for five days. Drinking in this manner does not provide the benefits of regular alcohol consumption and can be dangerous. If a drinker is only a social drinker- drinking infrequently only at social events- the daily maximum should still be followed.
How to Get Help for Alcohol Abuse
One of the strongest reactions to a realization that one has a drinking problem is denial. The Mayo Clinic offers a “Do You Have a Drinking Problem” self-assessment online. It takes only a short time to complete and no personal information is asked for, making it completely confidential. The first step in receiving help for an alcohol problem is admitting there is a problem.
No one can do this for the drinker- they must do it for themselves. If a person even suspects they have a problem, they should consult a doctor, mental health professional, Alcoholics Anonymous, or a similar support group. It is always better to error on the side of caution- simply consulting a doctor does not make a person an alcoholic. If they consult a doctor or go to AA and then decide they don't have a problem, nothing is lost.
Moderation is the Best Rule to Follow
Moderate alcohol consumption is not dangerous, and in fact, carries many benefits. However, once drinking has gone beyond moderate to heavy drinking, the benefits disappear and other health concerns become a serious problem. For those who have trouble with moderating drinking, a serious look should be taken at whether alcohol abuse is taking place. For the social and casual drinkers, moderation should be an easy rule to follow. As with many other things- food, exercise, money, and work- moderation is the key to healthy living.
Sources:
Hanson, Prof. David J., PhD. (1997-2009). Alcohol and Health. Retrieved Dec. 25, 2010 from Alcohol Problems and Solutions.
Hitti, Miranda. (2007, June 29). Study Find Five Types of Alcoholics. Retrieved Dec. 26, 2010 from CBS News.
Mayo Clinic. (2010, May 6). Alcoholism: Symptoms. Retrieved Dec. 24, 2010 from Mayo Clinic.
May Clinic. (2009, March 27). Alcohol Use: Do You Have a Drinking Problem? Retrieved Dec. 24, 2010 from Mayo Clinic.
Substance Abuse and Mental Health Services Administration. (2010). Results from the 2009
National Survey on Drug Use and Health: Volume I. Summary of National Findings (Office of
Applied Studies, NSDUH Series H-38A, HHS Publication No. SMA 10-4586Findings). Retrieved Dec. 23, 2010 from U.S. Department of Health and Human Services.
Rockne, Knute. (1994-2010). Quotation #34555. Retrieved Dec. 29, 2010 from The Quotations Page.
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