Harm Reduction

While there’s no safe level of drinking, the guidelines provide a framework for how to stay healthy and protect yourself and your family from alcohol harm.

The guidelines recommend that:

To reduce the risk of harm from alcohol-related disease or injury for healthy men and women, drink no more than 10 standard drinks per week and no more than 4 standard drinks on any one day

Anyone under 18 should not drink alcohol to reduce the risk of injury and harm to the developing brain

Women who are pregnant or breastfeeding should not drink alcohol to prevent harm to their baby.

Standard drinks:
It can be difficult to keep track of how much alcohol you’re consuming because different types of drinks contain different amounts of alcohol and come in different sizes. 

A standard drink might be less than you think. For example, a bottle of beer or a glass of wine is often more than a 'standard drink'. An Australian standard drink contains 10g of alcohol (12.5ml of pure alcohol). One standard drink is 285ml of full-strength beer, a 100ml glass of wine, or 30ml of spirits. 

Tracking how many standard drinks you’re consuming can help you follow the guidelines so you can stay as healthy as possible.

Spirits 40% alcohol, 30ml nip

Wine 13% alcohol, 100ml average serving

Sparkling wine 13% alcohol, 100ml

Full strength beer 4.9% alcohol, 285ml glass

Light beer 2.7% alcohol, 425ml glass

Cider 4.9% alcohol, 285ml glass

Quick wins:
Did you know that backing off the booze can bring some pretty swift body boosting benefits? 

Apart from reducing hangovers and accidents, drinking within the Guidelines or cutting out alcohol altogether can make you look, feel and think a whole lot better – and you might even get through to the next pay day with some dollars to spare.

Better Sleep:
Falling asleep without alcohol means you won’t wake up so often and you’ll have a more restorative deep sleep. And, with that comes improved everyday functioning – mood, concentration, creativity, productivity, mental performance and energy. This is one of the first benefits to kick in and there’s a lot to like. 

Healthier Skin:
Alcohol is linked to inflammatory skin conditions such as psoriasis and eczema, broken capillaries on your face and nose, under-eye puffiness and dehydration (which can leave your skin looking dry and dull). Quitting alcohol allows your skin’s elasticity to return, lose the redness, and give you an overall healthier complexion. It’s a plus that others will see. 

Clearer Thinking:
Even drinking moderate amounts can cause shrinkage of the part of the brain (hippocampus) that controls memory and reasoning. The good news is this damage starts to reverse within six weeks of cutting out alcohol – the brain fog lifts and is replaced with improved focus, attention, learning and memory. 

Stronger Immunity:
Alcohol reduces various immune responses, including lower white blood cell production which the body needs to fight bacteria and germs. It’s also associated with increased risk of contracting bacterial and viral lung infections. By giving up alcohol you’re giving your body a chance to build up its natural defense against infections and viruses, like COVID or the flu.

Moderation strategies:
Many people who drink may not have an interest in stopping completely but might be willing to cut back. There are moderation management guidelines and support groups that may be useful. Generally, it includes being very specific about how much and how often one drinks such as only in a social setting or only on certain days of the week. 

Eat and drink water:
Don’t drink on an empty stomach. Eating prior to consuming alcohol and drinking water in between alcoholic drinks can help prevent blackouts and alcohol poisoning. 

Nurse drinks:
Taking small sips of a beverage is safer than downing it quickly. Often people will binge drink, having 4-5 drinks in a very short period of time. This can lead to poor decision making, like engaging in fights or making embarrassing social media posts, as well as blackouts and alcohol poisoning, which can put people in dangerous situations. 

Measure and count drinks:
A drink is considered 5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard alcohol. For example, half of a bottle of wine is 2.5 drinks while the typical Cosmo would be considered 2 drinks because of the vodka and Cointreau in it. It can help to measure and count drinks to understand how much one is consuming.

Medications:
There are medications available to help your loved one reduce their drinking. These include Campral (acamprosate), Disulfiram and Vivitrol (naltrexone). These block the “buzz” caused by alcohol, which can make someone want to drink less. Medications for alcohol use disorder are considered to be part of a complete treatment plan and can be very effective. 

Avoid mixing with other substances:
Mixing alcohol with other substances can be extremely harmful, causing serious illness and even death. It can lead to overdose and cause a person to become more intoxicated. Also, you should check with your healthcare provider about any medications your loved one is taking to see what the impacts might be if consumed with alcohol. 

Consume drinks with less alcohol:
It’s always a good idea to have drinks with a lower alcohol content. For example, consider drinking a light beer or alternating alcoholic drinks with mocktails.

Arrange safe transportation:
Driving under the influence is extremely dangerous, and it’s important to have a plan in place if you know you will be drinking and traveling. Have a designated driver – someone in your group who stays sober and can bring you home safely – or plan to call a ride-sharing service like Uber or Lyft (it can be helpful to schedule it in advance). If you live in an area where public transportation is an option, make sure to check its schedules and try not to travel alone. 

Abstinence days:
There are times throughout the year that have been popularized for abstinence, such as “Dry January” or “Sober October.” Taking some time off of drinking is always healthy, and can help you reevaluate your relationship with alcohol. Try doing it with a buddy. 

Know what to do in case of alcohol poisoning:
Alcohol poisoning happens when a large quantity of alcohol is consumed in a short period of time, and can be very dangerous, even deadly.

Signs to watch out for include:

Vomiting

Passed out, or going in and out of consciousness

Slow breathing

Confusion

Seizures

Clammy skin

In the event of alcohol poisoning, call 911 and get medical attention immediately. Do not leave the person alone, and make sure they are rolled onto their side or sitting up so they do not choke on their vomit. Things that do NOT help include putting the person in a cold shower, giving them coffee or letting them sleep it off. 

Use breast milk test strips:
It’s best not to drink while breastfeeding. However, if you want to have an occasional drink, use breast milk test strips. These usually work by being submerged or dipped in breast milk for a few minutes and changing color to indicate any alcohol present. These are easy to purchase from online retailers like Amazon. 

Limit or do not have alcohol in your home:
If you are concerned about your loved one’s drinking, it may be best not to have alcohol in the home. Some families will bring it in for a special occasion, dumping what’s left at the end of the night or asking others to take it home. Remember that reducing alcohol use, no matter by how much, is always a step toward better health.

More Informations under https://www.drugwise.org.uk/