Christmas is one of the happiest times of year, but it can leave some of us depressed, tired and piling on the pounds. NHS Choices has put together www.nhs.uk/healthychristmas to help us through the season.
According to NHS Choices, rich food and too much alcohol can take their toll on our physical and mental health over Christmas. We may eat up to three times our recommended daily calorie intake at one Christmas meal and gain around five pounds by the New Year. In addition, both men (54%) and women (41%) are likely to binge drink during the festive season (Source: Drinkaware) which can end in awkward or dangerous incidents and poor health that last beyond the season.
NHS Choices drink-by-drink guide, based on a standard (175ml) 12% volume glass of white wine and 4% strength pint of lager, shows how quickly alcohol can affect your mind and body.
You should bear in mind that some people (e.g. young people, those with smaller builds, women and various others) may experience the effects of alcohol at lower levels than the “typical” levels suggested below. If you have developed a tolerance to alcohol you may find that some of these effects do not apply to you. In that case you should certainly consider whether it is time to cut back on your drinking or whether you may need to seek help.
As well as advice on the risks of binge drinking, the NHS recommends that men should not regularly drink more than 3-4 units a day and that women should not regularly drink more than 2-3 units a day. ‘Regularly’ means drinking these amounts every day or most days of the week. See www.nhs.uk for more information
Typical effects:
One glass of white wine or a pint of lager (approx. two units)
· You’re talkative and you feel relaxed.
· Your self-confidence increases.
· Driving ability would already be impaired – which is why it is best not to drink and drive at all.
Two glasses of white wine or two pints of lager (approx. four units)
· Your blood flow increases.
· You feel less inhibited and your attention span is shorter.
· You start dehydrating, one of the causes of a hangover.
Three glasses of white wine or three pints of lager (approx. six units)
· Your reaction time is slower.
· Your liver has to work harder.
· Your sex drive may increase, whilst your judgment may decrease.
Four glasses of white wine or three and a half pints of lager (approx. eight units)
· You’re easily confused.
· You’re noticeably emotional.
· Your sex drive could now decrease and you may become less capable.
Binge Drinking
Binge drinking usually refers to drinking to get drunk, or drinking a lot of alcohol in a single session, that puts you at greater risk of harm. Researchers normally use – as the best indicator of binge drinking – drinking more than eight units of alcohol in one go for men, and more than six units for women. This is a really helpful guide – even though tolerance and the speed of drinking in a session varies from person to person. The important thing is to pace yourself, to avoid drinking more than you are used to, and to avoid drinking until you get drunk.
This is even more important if you are out in risky or unfamiliar circumstances. You can be at risk from others, and may not be able to look after your friends. You can easily lose control of what you do or say and may make risky decisions, thinking you’re invulnerable. From a health perspective, binge drinking increases the risk of heart attack and, if you’re sick when very drunk, you could breathe in your own vomit and suffocate.
Download the free alcohol tracker app to easily monitor your drinks on the move: nhs.uk/tools/pages/iphonedrinks
Chris Sorek, Chief Executive of alcohol awareness charity, Drinkaware, says: “For some people the festive season is seen as a guilt-free time to relax and over-indulge. For others, the pressures of present-buying, turkey-roasting and family gatherings can see them reaching for a drink to de-stress.
“To avoid the pitfalls of excessive festive drinking, like weight gain, a disturbed night’s sleep and looking foolish the day after the night before, it’s important to keep an eye on how much you drink. Adopting simple tips like eating a meal before you start drinking, pacing yourself by alternating alcoholic drinks with water and soft drinks and not drinking every day can help avoid the short and long term health risks associated with drinking to excess.”
As part of its guide to a healthy Christmas guide, NHS Choices has tools to help keep track of how much alcohol you drink and information and advice on coming out of the festive season healthy at www.nhs.uk/healthychristmas.