Viva Vitality: Guidelines for low-risk drinking

By Taneil Zanidean on December 27, 2019.

Taneil.zanidean@ahs.ca

Drinking is a personal choice. It’s part of many people’s lives and may have a place in cultural or family traditions. It’s important to remember that drinking alcohol is not risk-free. If you choose to drink alcohol, the key is to keep your drinking at the safest possible levels, which is called low-risk drinking. These guidelines can help you decide when, where, why and how, to drink with lower-risk if you choose to drink.

During special occasions, such as the holidays or New Year’s, reduce your risk of injury and harm by drinking no more than three drinks (for women) and four drinks (for men) on any single occasion. To reduce your long-term health risks, drink no more than 10 drinks a week for women, with no more than two drinks a day most days and 15 drinks a week for men, with no more than three drinks a day most days.

Drinking at the upper limits should only happen once in a while, not every day or week. Plan to drink in a safe environment and participate in non-drinking days every week to avoid developing a habit.

Keep in mind that a safe amount of alcohol for one person may be too much for another. Because of things like age, sex, weight, and health history, alcohol can affect people differently. If you are an adult who doesn’t weigh a lot, is younger than 25 or older than 65, or isn’t used to drinking, you need to be even more careful about how much alcohol you drink.

Safer drinking tips:

Set limits for yourself and stick to them

Drink slowly. Have no more than two drinks in any three hours

For every drink of alcohol, have one non-alcoholic drink

Eat before and while you are drinking

Always consider your age, body weight and health problems that might suggest lower limits

While drinking may provide health benefits for certain groups of people, do not start to drink or increase your drinking for health benefits. There are many other ways you can lower your risk of certain health problems, such as eating a healthy diet, exercising, staying at a healthy weight, and not smoking.

Do not drink when you are:

Driving a vehicle or using machinery and tools

Taking medicine or other drugs that interact with alcohol

Doing any kind of dangerous physical activity

Living with mental or physical health problems

Living with alcohol dependence

Pregnant or planning on becoming pregnant. Alcohol can harm the developing baby as it can pass from the mother’s blood into the baby’s blood. It can damage and affect the growth of the baby’s cells.

Breastfeeding

Responsible for the safety of others

Making important decisions

When is it OK for young people to start drinking? Drinking at a younger age can affect a young person’s general health, physical growth, emotional development, ability to make good decisions, and schoolwork. Overall, alcohol can harm the way the brain and body develop. Parents can play a key part in teaching their children how to drink safely and responsibly by talking to them about the risks and dangers of drinking alcohol. Discuss your family rules around alcohol use. Make it clear if you don’t want your children to drink.

Create a safe environment. If you allow your teenagers to drink, they should do so under parental guidance; never more than one to two standard drinks at a time, and never more than one to two times per week.

Make it clear that they should never drink and drive and that they should never get in a car with a driver who has been drinking. Make a plan with your children to get home safely. For example, give them money to pay for a taxi or offer to pick them up if they need a safe ride home.

Be a good role model. Your drinking behaviour is an important influence on your children.

Low-risk drinking helps to promote a culture of moderation and supports healthy lifestyles.

Some people who want to cut back on or stop drinking are able to do so on their own. But others may need help. If you need help or are concerned with someone else’s substance use, call: Health Link at 811 or 1-866-332-2322 the Addiction Helpline (available 24 hours a day, seven days a week).

Taneil Zanidean is an Addictions Counsellor and Health Promotions Facilitator with Alberta Health Services. She can be reached via e-mail, Taneil.zanidean@ahs.ca.

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