How Much Is Too Much Alcohol Over The Holidays
The holiday season is in full swing, bringing with it a flurry of parties, happy hours, and gatherings where drinks often flow freely—whether it’s cocktails, beer, or wine.
We all understand that excessive alcohol consumption isn’t good for our health, but what exactly qualifies as “too much”? Is it safer to binge drink on a single day and abstain for the rest of the week, or is it better to spread out your consumption?
What are the warning signs of a potential drinking problem? And how can those looking to cut back on alcohol during the holidays do so effectively?
To shed light on these questions, I turned to Dr. Leana Wen, CNN’s wellness expert. Dr. Wen is an emergency physician and a clinical associate professor at George Washington University. She also served as Baltimore’s health commissioner, bringing a wealth of experience to the conversation.
Why is too much alcohol considered a health hazard?
Dr. Leana Wen explains that a large body of research links excessive alcohol consumption to a range of serious health problems, including heart disease, cancer, and premature death. In the United States, alcohol-related liver disease is the top reason people need liver transplants.
It’s estimated that alcohol use contributes to around 178,000 deaths annually. During the peak of the COVID-19 pandemic, the daily average climbed to 488 deaths linked to excessive drinking.
How much alcohol is too much?
Wen: The U.S. Dietary Guidelines for Americans recommend that adults of legal drinking age stick to no more than one drink per day for women and two drinks per day for men, on days they choose to drink. The guidelines also make it clear: drinking less is always better, and if you don’t already drink, there’s no reason to start.
If someone regularly exceeds these limits, it can increase their risk of developing chronic illnesses and even shorten their lifespan.
It’s also important to understand the dangers of binge drinking, which involves consuming large amounts of alcohol in a short period. According to the Substance Abuse and Mental Health Services Administration, binge drinking means having four or more drinks in one sitting for women or five or more for men. This behavior comes with its own set of serious health risks.
Is it better to drink a lot on one day and then not drink the rest of the week, or to space out the drinks?
Wen: Drinking a lot on one day could end up with someone meeting the threshold for binge drinking. Those who binge drink face two sets of additional risks compared with those who space out their drinks. First, a large amount of alcohol places stress on your organs. Second, those who binge drink are at higher risk of injuries like falls, drownings and car accidents.
What are some signs that someone has a problem with drinking?
Wen: Someone who regularly exceeds the recommended weekly intake and/or is binge drinking should be aware that their drinking could have negative health impacts. People should also be aware that there is a condition called alcohol use disorder. Nearly 29 million adult Americans have this condition, which is the most common form of substance use disorder in the US.
Substance use disorder is characterized by loss of control. Once someone starts drinking, they cannot stop, or they get cravings that they feel they must act on.
Many people with the disorder find themselves experiencing difficulties with fulfilling work, caregiving and daily life responsibilities due to their alcohol intake. Some individuals with the disorder who try to stop drinking may also experience physical symptoms such as restlessness, sweating and severe nausea.
What do you advise for people who want to moderate alcohol intake over the holidays?
Wen: I advise people to begin by identifying and setting personal goals. Is your goal to avoid alcohol altogether, to reduce intake on an ongoing basis or to stop drinking large amounts in one setting? How you go about your planning will depend on your goal.
If you want to avoid alcohol altogether and alcohol is a major temptation for you, you may wish to look for social settings where alcohol will not be served. If you have to go to events where alcohol is served, consider telling people close to you to help you with your goal.
Ask ahead if there are nonalcoholic drinks that you like; if not, bring your own. Perhaps you could go with a friend or family member who is also abstaining.
If your goal is to cut back on the number of drinks you are consuming on a weekly basis, I recommend that you begin by keeping track of how much you are drinking. There are a number of apps that can help, or you can keep a paper diary.
If, say, by Friday, it looks like you are coming close to exceeding your goal amount, you could work to cut back over the weekend. You could also plan ahead. If you know that next weekend, there will be a few occasions where you plan to drink, you could plan to drink less earlier in the week.
If your priority is to stop binge drinking, the advice above of writing down drinks and planning ahead also applies. In addition, try to identify triggers:
What kind of occasions have led you to drink large amounts in the past? If it’s certain parties, consider avoiding them or going in with a goal to have one or two drinks instead of five or six. If it’s when you are depressed or anxious, you may consider seeking help from a mental health professional to address underlying concerns.
I want to add one more note here, which is that people who experience symptoms when they stop or reduce drinking should seek medical assistance.
In addition, those who find themselves unable to cut back should contact their primary care provider. There are effective treatments for alcohol use disorder, and no one should be ashamed to seek help.
FULL CREDIT: CNN.COM