Many adults enjoy drinking a few alcoholic averages, also how much is too much? It’s a common question, especially when you’re trying to determine if your own drinking habits are worrisome. The termination for harmful drinking is much lower than you might imagine.
Millions of people drink beer, wine, and spirits on a regular basis. They can do so without ever developing a drinking problem. Whatever, you can drink at levels that could put your health and well-being in risk without drinking becoming an alcohol abuser, alcohol dependent, or an alcoholic.
How much alcohol could you drink at a safe and still be considered a low-risk drinker? How much would place you in the high-risk group? According to extensive research by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), less than 2 percent of drinkers who fall within the following guidelines ever develop alcohol use disorders.
How Much Alcohol Is Safe To Drink Daily?
Research suggests men and women who consume 1 or 2 alcoholic drinks per day have a lower death rate from coronary heart disease than abstainers. The recommended safe intake for men is no more than three units of alcohol per day, or 21 units a week. Units of alcohol should not be confused with the number of drinks, as many common drinks count as more than one unit.
One unit of alcohol is the equivalent to:
- Half a pint of beer containing (3-4 percent alcohol by volume)
- A small measure of spirit containing (40 percent alcohol by volume)
One and a half units of alcohol is equivalent to:
- A small glass of wine (12 percent alcohol by volume)
- a standard, single shot-sized measure of spirits (40 percent alcohol by volume)
Men should be drink no more than 4 units of alcohol in a single day and should have at least 2 alcohol-free days per week.
Health Benefits of Alcohol
Whether your drink of choice is wine, beer, liquor, moderate consumption could have some health benefits. Research shows that drinking the amount of alcohol that is considered within the healthy range can help relieve stress, increase your HDL (good) cholesterol, lower your risk for heart disease, boost creativity and lower your risk for Alzheimer’s disease and dementia.
Dangers of Alcohol
The benefits noted above are outweighed when you drink more than a couple drinks a day. In those cases, drinking alcohol can do much more harm than good. Alcohol misuse can very negatively affect your brain, heart, liver, and pancreas. Changes in mood and behavior, high blood pressure, stroke, alcoholic hepatitis, fatty liver, pancreatitis, and cancers of the mouth, esophagus, throat, liver, and breast are all possible side effects of over consumption of alcohol.
If you like to drink, you should have no more than a couple drinks a night and no more than 21 units of alcohol every week. Living a healthy lifestyle can produce the same benefits listed above. look for medical help if you are drinking too much and having trouble cutting back.
Men: Four or Fewer Drinks Per Day
For men, low-risk alcohol cost is considered drinking 4 or fewer standard drinks on any single day and less than 14 drinks during in a given week. According to the NIAAA, to remain low-risk, both the daily and weekly guidelines must be met.
In other words, if you are a man and you drink only 4 standard drinks everyday, but you drink four every day, you are drinking 28 drinks every week. That is as much again the recommended level for low-risk alcohol consumption. Likewise, drinking 4 drinks a day 4 times a week would also exceed the guidelines.
Women: Three or Fewer Drinks Per Day
Research has proof that women develop alcohol problems at lower levels of cost than men. Therefore, the guidelines for low-risk drinking are lower for women. The NIAAA (National Institute on Alcohol Abuse and Alcoholism) guidelines are three or fewer standard drinks a day and no more than seven drinks per week.
Again, both the everyday and weekly standards must be met to remain in the low-risk category. If you drink only two drinks a day but drink them every day, that is 14 drinks a week, or twice the recommended amount for low-risk consumption.
Heart Health and Longevity
The low-risk category of drinking may not be the best level for your heart health and the guidelines vary from one country to another. One international study that looked specifically at the risk of cardiovascular unhappiness found that an even lower amount of alcohol may help you live longer.
This study involved nearly 600,000 adult drinkers from all over the world who had no history of cardiovascular disease. The participants drank between 0 and 350 grams of alcohol per week. To put this into perspective, the American recommendations for men are equivalent to 196 grams, or about six glasses of wine.
The study found that drinking only 100 grams of alcohol every week lowered the harm to overall heart health. This includes lowering the risk of stroke and heart unhappiness . For example, it estimated that if men reduce their consumption to that amount by the age of 40, they can live one to 2 years longer.
Low-Risk Does Not Mean No Risk
There are some situations in which no level of drinking can be considered low-risk. Depending on your age, health, and other situation, you may need to drink even less or not drink at all. Here are some circumstances in which you may need to stop drinking altogether:
- You plan to drive or operate heavy equipment.
- You are pregnant or planning to become pregnant.
- You have certain medical conditions, including cirrhosis of the liver, hepatitis C, and chronic pain, as well as some heart conditions and mental disorders such as bipolar disorder.
- You are taking certain medications that negatively interact with alcohol.
A Personalized Approach
Keep in mind that all of these guidelines are for the average person. Thus the thresholds vary greatly and there are many many factors involved, it’s best to take a personalized accession to find a safe level of drinking.
Harvard Men’s Health Watch suggests that you speak to your doctor to find out how much alcohol is too much for you. Only they know your entire medical history and, with that, you can get a really more accurate recommendation. It may also need to lower as you age then if you need to keep certain health conditions, like your blood pressure, in check. What is healthy for you may not be the similar for everyone else.