Alcohol consumption, in any amount, can affect the body. 

Drinking in moderation is the key. The Health Promotion Board recommends:

• No more than two standard drinks a day for men, and 

• No more than one standard drink a day for women.

A standard alcoholic drink is defined as 

• One can (330ml) of regular beer with 5% alcohol content, or 

• Half a glass* (100ml) of wine with 15% alcohol content, or 

• One shot (30ml) of spirit with 40% alcohol content.

* Glass height = 15cm

A glass of wine daily is good for health, is this true?

Studies that link alcohol to beneficial health is related to the antioxidants (red pigments) found in red wine. However, antioxidants can also be found in fruits and vegetables as well.

Alcohol can be addictive, therefore it is never advisable to start if one does not drink. However, if you do drink, do it responsibly and in moderation.

Calories in every can / glass

Alcohol contains calories. One gram of alcohol provides 7 calories, just a little bit lesser than fat (9 calories per gram).

As alcohol contains very little nutritional value, it is often considered to be "empty calories" and a danger to your waistline. Drink alcohol regularly and it won't be long before you develop a beer belly. These are the numbers:

Excessive drinking can lead to obesity and is associated with the following health risks such as cancer of the mouth, throat and oesophagus; liver diseases (such as hardening of liver); brain damage and memory loss; sexual dysfunction, especially male impotency.

Turning red after drinking alcohol, is that a good sign or bad? Click here for the answer.

When should alcohol be avoided completely

Those who should abstain from consuming alcohol altogether include:

1. Pregnant women or those trying to conceive.
   Alcohol consumption by pregnant women can result in their babies having major and permanent birth defects such as fetal alcohol syndrome. 

2. When on medication.
   Alcohol can interact with many medication, which may lead to increased toxicity, illness or even death. If a person on medication drinks alcohol, the alcohol may affect the intended reaction of the drug in the body. It can cause the drug to either have a diminished effect, or be transformed into a toxic chemical(s) that can harm the body. If you are taking medication, check with your doctor first before you decide to consume alcohol. 

3. If you have medical conditions such as alcohol allergy, asthma, uncontrolled high blood pressure, alcohol addiction, liver disease and stomach ulcers.
   When a person with any of these medical conditions consume alcohol, he/she may experience adverse reactions to alcohol consumption. Chronic health problems such as diabetes and high blood pressure may also be worsened with drinking. Therefore, if you are suffering from a medical condition, seek the advice of your doctor before consuming any alcohol.

4. Children and adolescents.
   Research has proven that drinking during adolescence can harm physical and brain development. Drinking alcohol during this time can bring about long-term impacts on learning and memory skills and have adverse effects on memory, concentration, visuospatial skills, reasoning, planning and goal-directed behaviours.
   Alcohol consumption during adolescence can also affect brain development, leading to abnormalities.
   Studies have shown that for each additional year before the age of 21 when a person started drinking, the greater are his/her odds of developing alcohol dependence later in life.

5. If you engage/will be engaging in activities that require attention, skill and coordination, such as driving or operating machinery, should not drink before embarking on these activities.
   Alcohol depresses the function of the central nervous system and affects a person's perceptions, emotions, movements, vision and hearing. Most people retain some alcohol in their blood for up to two to three hours after just a single drink.
   

   Never drink and drive! Under Section 67(1) of the Road Traffic Act*, if your breath alcohol content is more than 35 microgrammes of alcohol per 100 millilitres of breath; or more than 80 milligrammes of alcohol in 100 millilitres of blood, you can be charged with drink-driving. If you plan to drink or have had a drink, don't drive. Take public transport.

6. If you are unable to restrict yourself.
   If you have been diagnosed as an alcoholic or have an addiction problem, it is best to seek advice from a counsellor or healthcare provider before drinking.

* Attorney-General's Chambers of Singapore. Road Traffic Act 1961. Government Of Singapore, Singapore. https://sso.agc.gov.sg/Act/RTA1961?ProvIds=P14-#pr67-

Tips to avoid excessive alcohol consumption

1. Don't be a "yes" man/woman. Practice saying no. Do not be influenced by your peers or social circumstances. It is possible to still have fun socialising and conversing with friends without having to drink alcohol to "get in the mood".

2. Check before you drink. Before you start drinking alcohol, check with your doctor if you can. If you have a family history of high blood triglycerides, uncontrolled high blood pressure, inflammation of the pancreas, liver disease, certain blood disorders, heart failure and kidney disease, you should avoid drinking.

3. If you must drink, drink slowly and do not treat alcohol as a thirst quencher. Also, eat a snack or meal before and during a drinking session to help slow down alcohol absorption. Avoid having salty food when drinking alcohol as they make you thirsty and you may end up finishing your alcohol drink faster. Sip your alcoholic drink slowly and alternate it with non-alcoholic drinks such as water.

4. Avoid binge drinking and participating in drinking games. Consuming 5 or more standard alcoholic drinks (for males), or 4 or more standard alcoholic drinks (for females) on one occasion is considered as binge drinking.
   Binge drinking is often a first step to alcohol addiction and can cause alcohol poisoning, which is life-threatening. 
   

5. Watch out and be mindful for alcohol dependence. Since alcohol is potentially addictive, it is important to be observant about the way you handle it. Keep track of how often and how much you drink. Share your results with a close family member or friend to keep yourself accountable, in case you slip into the habit of drinking too much.

6. Get help at the soonest time possible! Be honest to yourself (because you're only harming yourself and your family if you don't). If you have even the slightest inclination that your drinking may be getting out of hand or if a loved one or friend has feedback to you that you are drinking too often, don't wait to seek help. Agencies you can seek help from include: 
   - National Addictions Management Service (NAMS) 
   - Alcoholics Anonymous (Singapore)
   

Long-term harmful effects of drinking alcohol

Drinking alcohol excessively and frequently for a long period of time can cause harm to many parts of the body including:

• Brain damage (such as affecting memory, concentration, increased stroke risk)

• Diseases in the digestive system (such as peptic ulcer disease, stomach cancer)

• Heart problems (such as high blood pressure, heartbeat rhythm irregularities)

• Kidney damage

• Liver diseases such as fatty liver, liver cirrhosis (scarring)

• Breast cancer

• Skeletal muscle damage

• Sexual and hormonal dysfunction (such as erectile dysfunction, lowered fertility in women)

For the complete list of short and long-term harmful effects of alcohol, please refer to this HealthHub article.

Ref. H24

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