Weekly column by the Ministry of Health MAKE 2022 THE YEAR YOU TAKE CONTROL OF YOUR HEALTH |11 March 2022

Alcohol can seriously damage your health

No healthy living advice would be complete without a red alert about the dangers of too much alcohol.

This is why we start this week’s ‘Eat for our Health’ episode by saying: “If you don't drink don't start, and if you do then look at cutting down.” 

All the more so that we're bringing our support to our ministry's ‘MARS AZEN’ Campaign which coincides with the period of Lent and calls on people to refrain from alcohol and observe how that makes them feel better all round.

Key health guidelines

The caution about alcohol consumption is highlighted in our latest Food-Based Dietary Guidelines, and goes hand in hand with all our other key advice to:

• eat mostly vegetables, fruits and tubers
• cut down on sugar and salt
• cut down on highly processed foods
• drink plenty of water every day
• move more and sit less
• take food back to the kitchen and cook more fresh food with the family

Despite the many claims out there about the benefits of alcohol it is important to remember that eating a healthy diet and being physically active are more important for your overall health.

Binge drinking or excessive alcohol consumption can put significant strains on your organs, especially your liver which is involved directly in breaking down the alcohol you consume. It is also important to remember that even when alcohol is consumed in moderate amounts it still has certain risks.

Short-term health risks

Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions including:

• Injuries, such as motor vehicle crashes, falls, drownings, and burns
• Violence, including homicide, suicide and sexual assault
• Alcohol poisoning, a medical emergency that results from high blood alcohol levels
• Risky sexual behaviours, which can result in unintended pregnancy or sexually transmitted diseases, including HIV
• Miscarriage and stillbirth or fetal alcohol spectrum disorders (FASDs) among pregnant women

Long-term health risks

Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including:

• High blood pressure, heart disease, stroke, liver disease, and digestive problems
• Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum
• Mental health problems, including depression and anxiety
• Social problems, including family problems, job-related problems, and unemployment

Recommended alcohol intake

Men and women should aim for 2 units or less of alcohol in a day, and additionally aim for 3 alcohol-free days per week.

One unit is represented as follows:

(*Amount may vary depending on Alcohol By Volume (ABV))

Make the best choice

With the above list the decision to choose the sober path to a healthy life should be an easy one.

But should you find it very hard to give up the habit altogether, then consider slowly cutting down both the daily intake as well as the days you drink.

With some discipline and effort, it will then become a habit.

Wishing you good health, and success if you have joined the Mars Azen effort.

The E4OH Team

By:GP in collaboration with Nutrition unit, Health Care Agency