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By Debra Waters
Published on: 26/07/2013 Your email address
Conditions 0 comments
Ladies, are you binge drinking? Get help here
In recent years, there has been a worrying rise in young women binge drinking.
According to research conducted by University College London, 31 percent of women regularly
exceed the weekly recommended limit of alcohol. One in six women will develop a health problem
as a result of alcohol, and drink-related deaths amongst females aged 30-44 have doubled in the
past two decades.
It’s believed this surge can, in part, be attributed to the ‘ladette culture’ of the 1990s, when it
became socially acceptable for women to drink large amounts. Cheaper, readily available booze,
longer drinking hours, larger glass sizes and marketing campaigns that target women are also
responsible.
Alcohol can be more harmful for women, who not only weight less than men but are biologically
different, having 10 percent more fat and therefore less body fluid to dilute the toxic effects of
drinking.
It’s a myth that you need to be sneaking shots of vodka in the mornings or speaking incoherently
on a park bench to be someone with a drinking problem. If you regularly suffer ill effects from
drinking too much, you could be dependent on alcohol.
Benefits of drinking less
There are numerous reasons to cut down on alcohol.
Drinking just one unit of alcohol a day can increase a woman’s risk of breast cancer by six
percent; cutting back will reduce this probability.
Drinking within recommended limits also lowers the risk of infertility, liver disease, bowel,
stomach and pancreatic cancer, high blood pressure, weight gain, depression, anxiety and
memory loss. You’ll also sleep and look better.
Sensible drinking guidelines
Know what you’re drinking; pick a bottle of wine with a lower alcohol by volume (ABV) such as 10
percent, not 15 percent. Women shouldn’t regularly exceed 2-3 units a day, which is the
equivalent to a 175ml glass of 13 percent ABV wine. There are 9-10 units of alcohol in the
average bottle of wine; drink half a bottle and you’ve already surpassed your daily limit. Aim for at
least two alcohol-free days a week.
Tips for cutting back on alcohol
Avoid or minimise exposure to high-risk environments
There will always be pubs, bars, clubs, restaurants and parties. If you can’t avoid these places
completely, here are some ways to reduce your chances of binge drinking: have a glass of milk or
eat complex carbohydrates such as bananas, potatoes, wholemeal bread or pasta beforehand to
fill you up and slow the absorption of alcohol; match every alcoholic drink you have with a large
glass of water; limit yourself to one alcoholic drink an hour; set a time to leave and stick to it; drive
to the venue and stick to soft drinks.
Ban booze from the home
You’ll be amazed at how not having alcohol in the house works as a deterrent. Not only will you
be less likely to reach for a drink if you have to go out to the shops to get one, you’ll notice a
significant difference to your weekly shopping bill. Only buy booze if you’re entertaining and then
only purchase a limited amount.
Become more vain
If you want to look good and youthful don’t drink too much. Not only does alcohol have a negative
effect on health, it can damage your appearance. Alcohol is a diuretic, which can lead to
dehydration – one of the worst culprits for premature ageing. It can cause wrinkles and dark
circles under the eyes, and a flushed, bloated face.
Alcoholic drinks are also fattening. They’re full of ‘empty’ calories that have little or no nutritional
value. A large glass of white wine, for example, has around 200 calories – the same as a slice of
sponge cake.
See the Drinking Mirror to see how drinking over the guidelines can change your looks for the
worse.
Drop a drink size
In 2012, the Scottish government started a campaign, targeted at women aged 31-44, urging
them to drink smaller glass sizes. Opt for a small rather than a medium or large glass of wine, and
request single not double shots of spirits.
Find a non-drinking hobby
If your job or the majority of your leisure time revolves around socialising this is easier said than
done, but persevering with something you find absorbing will give you a diversion from drinking.
Participating regularly in sport or a wellbeing activity such as yoga will release endorphins that
give a natural high, leaving you less likely to crave booze as a reward. Signing up to an evening
class or going to the cinema or theatre will mean one less night a week when you’re able to drink
at home or in the pub.
Hang out with non-drinking friends
If you have friends who drink little or nothing, or have girlfriends that are pregnant or trying to
conceive, spend more time with them. You’ll automatically drink less when you meet up. If
drinking has become a social crutch for you, being with these people a few times a week will
boost your confidence as you realise you’re able to mingle without relying on alcohol.
Have booze-free days
The liver and other organs need time to recover after consuming more than the recommended
daily amount. Not drinking on consecutive days and having at least 2-3 drink-free days a week will
not only give your body time off from the detrimental effects of alcohol but you’ll sleep better on
the days you don’t drink.
Keep a drink diary
Bin the Bridget Jones-type diary, and instead chart your daily alcohol intake so you can moderate
your drinking. What you discover may surprise you. Make a note of every alcoholic drink you
imbibe; how many units there are in each one; and what time you had them. It’s also worth noting
where you were and what mood you were in so you can recognise places and circumstances that
prompt your drinking. To work out how many units are in a drink look at the NHS unit calculator.
Recognise stress
Stress is one of the most common reasons why people turn to alcohol. Although it can help us
relax, alcohol is a depressant and can make a low or anxious mood worse. Instead of reaching for
the wine bottle after a taxing day call a friend, have a hot bath or watch a comedy.
Seek counselling
There are self-help groups such as Alcoholics Anonymous, which offers a 12-step programme to
help overcome addiction, or cognitive behavioural therapy (CBT) which enables you to identify the
causes of alcohol dependence so you can avoid – or cope with – triggers. If your drinking affects
your loved ones, family therapy can be useful for you and your partner, parents and children.
Speak to your GP
Your doctor can advise you on how to cope with withdrawal symptoms and what treatment is
available. As well as running tests to check your kidney and liver function, there is medication
available to prevent alcohol misuse such as Antabuse, which causes unpleasant side effects
when mixed with drink.
For more information on drinking sensibly, visit drinkaware.co.uk
Read more in Conditions or subscribe to our free weekly newsletter.
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