FUN POLICE ALERT! (are we drinking to much?)

Statistics show that one of the ways that Australians are using to cope with the incredible changes in our lives with Covid -19 – is alcohol
70% of us are drinking more now, in the Covid-19 crisis (1/3 are drinking daily)                                   
20% said they are drinking earlier in the day                      
28% have said they are drinking more to cope with things
32% said they were concerned about the level they or someone in their household were drinking
There are many well-documented short and long-term health costs with increased drinking levels. We all may be aware of the short-term impact (hangovers being the most common) but long-term concerns include weight gain / diabetes / impotence / increased blood pressure / liver damage and eventually failure / increased cancer risk
Taken from the government website https://www.health.gov.au/health-topics/alcohol/about-alcohol/how-much-alcohol-is-safe-to-drink#guidelines-to-reduce-your-risk

It suggests if you’re a healthy adult:

• To reduce the risk of harm from alcohol-related disease or injury for healthy men and women, drink no more than 10 standard drinks per week and no more than 4 standard drinks on any one day (try for alcohol free days during the week?)
• The less you choose to drink, the lower your risk of alcohol-related harm

It can be surprising to find out what a standard drink is?                                                                                                         One Australian standard drink is equal to approximately:

• 285 mL of full-strength beer (4.8% alc. vol)
• 375mL of mid strength beer (3.5% alc.vol)
• 425 mL of low strength beer (2.7% alc. vol)
• 100 mL of wine (red - 13% alc. vol, and white – 11.5% alc. vol)
• 100 mL of champagne (12% alc. vol)
• 30 mL of spirits (40% alc. vol)
• 275 mL bottle of ready-to-drink beverage (5% alcohol content)

For more information on standard drinks - https://druginfo.sl.nsw.gov.au/alcohol/standard-drinks

So, what can we do? Below ideas to drink at safe levels

• Count your standard drinks: keep track of how much alcohol you are drinking.
• Drink slowly: take sips and put your glass down between sips. Don't let people top up your drinks, as this makes it hard to keep track of how much alcohol you have consumed.
• Eat before or while you are drinking: if you have a full stomach, alcohol will be absorbed more slowly. Avoid salty snacks, as these make you drink more
• Pace yourself: try having a 'spacer' or a non-alcoholic drink every second or third drink. You will drink much faster if you are thirsty, so start with a non-alcoholic drink, and stay hydrated through the day so you don’t use alcohol to quench your thirst  

Some great ideas for drinks that don’t need alcohol but can be fun to make and drink! ENJOY!!

• Soda water with lime / Apple Cider Vinegar & Tonic / Homemade Ginger Beer / Kombucha
• Other mocktail recipes can be found at https://www.taste.com.au/search-recipes/?q=mocktail
• Or here https://www.hellosundaymorning.org/2019/12/03/top-four-af-drinks-for-you-to-try-this-christmas/
  

What are the benefits of reducing alcohol intake?                                                                                                          Reducing or quitting alcohol can improve your life in many ways. It can:

• Improve your mood and sleep
• Increase your energy
• Improve your relationships with your loved ones
• Help you perform better at work
• Lower your risk of long-term health problems such as cancer and heart disease
• Save you money
• Keeping these benefits in mind can help you to stay motivate

Work out a plan to reduce or quit                                                                                                                          Whether you’re aiming to drink less or to quit altogether, it’s a good idea to have a plan. Your plan might be as simple as drinking one less glass each time you go out. If you want to be more detailed, have a think about your:

• Set goals — why do you want to reduce or quit alcohol?
• Identify triggers — why and when do you drink?
• Outline strategies — how will you reduce or quit alcohol? (make a decision to be part of the solution and not live in the problem?) https://www.hellosundaymorning.org/2018/08/06/5-steps-to-breaking-your-after-work-drink-habit/
• (How do you want to come out of this crisis – better or worse than you went into it?)
• Get support — who will you turn to for help? (consider some ideas below?)

 Support                                                                                                                                                                   Like many things in life, quitting or reducing alcohol is much easier with support. Tell your friends and family about what you’re doing so they can help you. It’s even better if you know someone who is trying to do the same thing. You can support each other.                                                                                                                                    If you don’t have friends and family nearby, or if you need more support, you can:

• Call the National Alcohol and Other Drugs Hotline - 1800 250 015
• Find free support online, such as at Hello Sunday Morning https://www.hellosundaymorning.org/ and counseling online https://www.counsellingonline.org.au/
• Have one-on-one web chats with qualified health coaches through the Daybreak Program https://www.hellosundaymorning.org/daybreak/?nab=1
• Join support groups in your area, such as Alcoholics Anonymous https://aa.org.au/
• Find a support service in our list of alcohol contacts https://www.health.gov.au/health-topics/alcohol/alcohol-contacts

These ideas, and more can be found at  https://www.health.gov.au/health-topics/alcohol/about-alcohol/how-can-you-reduce-or-quit-alcohol

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