You may hear a lot about the potential risks of drinking alcohol as it can contribute to the development of over 200 health conditions. Even low levels of drinking can cause short and long-term harm and put you at greater risk of certain cancers, stroke, heart and liver disease, assault, falls, car accidents and drowning. Drinking alcohol when you're pregnant can cause serious harm to your baby. Read more about drinking during pregnancy.
Temporary effects of alcohol
While you’re drinking, or soon afterwards, you might notice some of the following:
Feeling relaxed or sleepy.
Feeling happy or like you don’t care so much, or getting angry and aggressive – alcohol can affect people’s moods differently.
Acting impulsively (without thinking) and in a way you wouldn’t normally.
Eating more than you normally would.
Speech changes, such as slurring your words.
Losing balance and coordination
Have trouble thinking clearly or focusing on a conversation or the movie on TV.
Feeling or being sick.
Sleep problems.
Loss of consciousness, or having gaps in your memory (a blackout).
The headache, nausea and dizzyness might not appear for a few hours after you’ve been drinking, and are related to dehydration. Alcohol is a diuretic so it makes you urinate (pee/mimi) more.
Ongoing effects
Alcohol can also make some existing health issues worse. This includes infections, liver disease, weight, sleep problems and mental health conditions. It can also increase your risk of dementia.
That’s why cutting back the booze will help in many ways, benefitting both your physical and mental wellbeing. Read more about alcohol and its effects on your body.
Is there a safe amount to drink?
While there is no completely safe level of drinking, drinking less does lower your risk of harm. However you need to remember that low risk is not no risk.
You may have heard a lot about the harms of drinking alcohol but what about the positive things about not drinking, or drinking less?
Image credit: Healthify He Puna Waiora
Reducing or quitting alcohol can make a big difference to many areas of your life. Here are some of the benefits of drinking less that you may not have thought about.
1. Improve your mood and mental wellbeing/hinengaro
There’s evidence that regular or long-term drinking at high-risk levels affects your mental health. Alcohol can affect your moods and make depression, stress and anxiety worse. It might affect the way you treat your whānau and friends or increase the chance of family violence.
Alcohol might make you feel better or make it easier to ignore some of your problems for a while, but the effects don’t last. Read more about alcohol and mental health.
So giving up or cutting back can reduce the negative impact it’s been having on your mental health in general, making you feel happier. It can help you to think more clearly about what’s causing you stress (and making you feel the need for relaxation or escape) and with a clearer head you’re in a better place to work on what to do about it.
If you’ve been drinking a lot for a while you may find there are some difficult things to deal with at first. You may feel irritable, have mood swings or find it hard to sleep. But once these withdrawal effects have worn off, you’ll begin to feel more positive overall.
Being more in control of the amount you drink can be rewarding just by itself. Many people feel guilty about drinking so much (or at all) because they’re aware of the effects it’s having (or might have) on their health, well-being and loved ones. Being able to say no to a drink and learning not to dwell on the desire or perceived need for a drink can be freeing. It can boost your confidence and self-esteem, and that makes you feel stronger and happier. It can restore your values, such as te whakapono (the basis of your beliefs and the confidence that what you’re doing is right) and ngā ture (the knowledge that your actions are morally and ethically right).
2. Improve your sleep and increase your energy
Alcohol can disrupt your normal sleep patterns and contribute to insomnia, when you can’t sleep at all. When you stop drinking or cut back, one of the first things you should notice is that you have a better sleep and wake up feeling more refreshed. It might take a while for you to adjust to going to sleep without drinking alcohol, but once you’ve adjusted you should notice a change in how long you sleep for without waking and how much better you feel when you wake up.
If you sleep next to someone, they might be delighted that you snore less! Plus, you’re less likely to get up in the night to use the toilet.
Waking up without a hangover can also be a welcome change. Feeling more refreshed can mean better energy levels throughout the day. You can get out, do activities with a clear head and make the most of your time.
3. Lower your risk of short and long-term health conditions
Alcohol can give you heartburn, reflux and indigestion. Cutting back or stopping drinking can make you feel a lot more comfortable – especially when you’re lying down in bed. Indigestion and heartburn can interrupt your sleep as well.
The less you drink, the lower the risks to your health, especially serious problems such as heart and liver disease. If you drink heavily, or binge-drink repeatedly, you’re also increasing long-term problems with your brain, including dementia. By drinking less you can:
Lower your blood pressure if it’s high: Drinking too much alcohol can raise your blood pressure leading to hypertension, one of the leading risk factors for heart attack and stroke. Lower blood pressure could save your life!
Lower your cholesterol levels: Heavy or high-risk drinking can increase LDL cholesterol (‘bad’ cholesterol) and triglycerides in your blood. A build-up of cholesterol can increase the amount of fat or plaque in your artery walls. Read more about cholesterol.
4. Help you lose weight
Alcoholic drinks are high in calories – many are packed with sugar. If you’re keen to banish your beer belly, or have less weight in general around your middle, cutting back on the amount you drink is a good start. Many people consume high-alcoholic drinks as an ‘extra’ to their food, so they’re getting way too many calories. Drinking less or quitting might also reduce your craving for sugar and carbs or stop you mindlessly eating the junk food that often goes with a drinking session. There’s evidence to suggest that when we’ve been drinking we don’t make good choices about what we eat and are likely to eat more the following day.
Video: Alcohol and weight
(Drinkaware, UK, 2021)
5. Help you to stay better hydrated
Alcohol limits the production of a hormone called vasopressin which controls whether your kidneys hang onto water to keep your body hydrated or flush it out through your bladder. This means that even if your body needs the water, it won’t be getting it as you’re peeing it out instead. This means you have to get up in the night to use the toilet (affecting your sleep) and you get dehydrated. If you drink less alcohol and more water (best for you), tea or coffee, your body will retain more fluid – keeping you healthier and feeling better.
Being better hydrated is good for:
Your heart rate: If you get dehydrated your heart has to work faster to pump blood around your body
Your skin: Drinking can cause skin to flush and make conditions such as rosacea or psoriasis worse. They may get better if you drink less alcohol, and you may find your eczema improves too. Giving up alcohol can make you look less red, puffy or bloated, with clearer eyes.
Your brain: Even a small amount of dehydration can affect your mood, ability to think and your memory.
Your digestion: Water is needed by your body to keep the digestive process going. Being well hydrated means you’re likely to have less bloating and gas and can help to prevent constipation.
Your joints: The cartilage that cushions your joints is mostly made up of water. When it’s well lubricated it reduces friction and means your joints are less likely to be sore and can move more smoothly.
6. Improve your relationships with whānau and friends
Cutting back on drinking can improve your relationships with your loved ones, whānau and friends. It can lead to more quality time together, fewer arguments and less tension. If you’re a parent, caregiver or kaitiaki / guardian, it’s important you lead by example when it comes to alcohol use and try to be a good role model to your tamariki or mokopuna. If you’re spending less time at the pub, drinking with mates or dozing on the couch in the evenings, you have more time to do other things. Your family will benefit, especially if drinking turns you into ‘somebody else’. Getting back some control over your drinking can improve your sense of aroha, for yourself and the important people around you.
7. Help you to stay on top of work and other commitments
Better sleep, no hangovers and more energy can all contribute to keeping you on top of your game at work. Alcohol affects your brain function, so cutting back can improve your memory, cognitive processes such as thinking clearly and planning, and your coping mechanisms.
8. Save money
It’s easy to spend a lot of money on alcohol so, depending on how much you drink, you could save plenty by cutting back. Try putting that regular alcohol money aside and watch it build up – you could make it easier to pay the rent and food bills and have some spending money left over.
If you’re someone who drinks regularly or heavily, it can be dangerous to quit or go cold turkey on your own. If you do drink regularly it might pay to talk to your healthcare provider before you cut back on alcohol. They can advise you on how best to do it.
If you want to cut back on alcohol rather than cutting it out completely, here are some things to try.
Make a list of all the positive reason for stopping or cutting back on your drinking. Make sure they are things that really matter to you.
Have some alcohol-free nights: Choose certain nights each week when you don’t drink and stick to it. Tell your whānau and friends what nights you’re not drinking and ask them to support you in staying away from the booze.
Don’t drink at lunchtime or in the afternoon.
Have a smaller amount, or a version that’s got less (or no) alcohol in it. There are some really good alcohol-free beers and mocktails available.
Try drinking sparkling water out of a wine glass.
Drink slowly, if you’re genuinely thirsty have a glass of water before opening the alcohol.
Alternate an alcoholic drink with a glass of water – try some lemon juice or mint in the water if you like it to taste of something.
If you get tempted in the early evening (especially after a tough day) try going for a walk or having a piece of fruit instead.
Have 1 glass with your meal (not before) and don’t keep drinking after dinner.
Keep a diary of how much you drink, you might be surprised how much it is. Alcohol apps can help you to keep track of your drinking behaviour. Read about alcohol apps.
Be aware of situations that encourage you to drink alcohol (places, events, people) and steer clear of them if you’re trying not to. You'll find it easier if you do things that don't involve going to the pub or drinking.
Learn some techniques that help you stay on top of the urge to drink. Find out what works for you, such as:
meditation
talking to a friend and getting some moral support
picking up a new hobby or joining a group
doing some physical exercises
getting engrossed in a crossword/book
plan a trip, a house rearrangement or renovation or a flower bed.
