Alcohol Consumption
Alcohol Can Stop the Achievement of Your Fitness Goals
Not only does it have a profound affect on your ability to perform on the day after, but also alcohol has a high number of calories per gram.
As with our entire diet, enjoy alcohol in moderation. Looking through the press and alarming statistics show the risk of binge drinking. In 2010/11, the NHS reported 198,900 admissions where the primary diagnosis was attributable to the consumption of alcohol. An increase over the previous year and a 40% increase since 2002/03 when there were around 142,000 such admissions.
So, to be healthy how much can you drink?
The NHS recommends men should consume no more than 3-4 units per day with a maximum of 21 in a week.
Women can have 2-3 units per day with no more than 14 per week.
This is guidance to avoid any significant health risk. A unit corresponds to half a pint of beer, a small glass of wine or a single 25ml measure of a spirit.
What are the health risks of alcohol?
With the exception of a sore head, the effects of alcohol are often long term:
- Liver damage
- Reduced fertility
- High blood pressure and risk of heart attack
- Increased risk of various cancers
Alcohol Consumption – Reducing Your Intake
Tips for anywhere:
- Track your drinking with an iPhone app or log it yourself
- Gradually cut down as opposed to doing in one go
- Ask for support by telling others you are cutting down
Tip for the home:
- Know what you are buying by checking the % ABV on wine or beer that your purchase – buy lower alcohol content wines. The added benefit is a 10% alcohol content wine has 1/3 less calories than 15% level
- Buy smaller wine glasses
- Buy a measure for home if making spirit mixers
- Drink alcohol only with your dinner to reduce overall intake
Tips for when out:
- Beware of rounds with friends and having more than you want
- Have a soft drink or water between alcoholic drinks to slow down your drinking
- A meal before going out and snacking between drinks will better help you absorb alcohol
- Think small – bottles of beer are better than pints. Order single measures
If you are concerned with your health, remember it is important to Know Your Numbers
