Why Alcohol Intake is a TENSH Habit

The Australian Dietary Guidelines recognise alcohol intake as discretionary and should be consumed at a level that minimises risk to health (10 or fewer standard drinks weekly).

Alcohol has functional impacts as a drug (causing inhibition) and energy source, containing a similar energy content to fat, without any further nutritional value. Alcohol impacts health, sleep and performance of health habits such as physical activity and healthy eating.

Physical activity is less likely to be performed in the days following alcohol intake, while it can also impact food choices during consumption and in the following days.

But isn’t there research that alcohol intake is good for health?

Some studies suggest there are potential cardiovascular and cognitive benefits from small amounts of alcohol intake. However, these benefits can be achieved more effectively through regular physical activity and healthy eating.

Alcohol intake should be because you enjoy it and find benefits, such as relaxation and socialisation. Alcohol should not be consumed for health benefits.

What’s Essential to Know

The guidelines are ten or fewer standard drinks per week, and three or fewer standard drinks on any given day⁶. Many people underestimate the alcohol content of the ‘typical drinks’ and they contain more standard drinks than expected.

One standard drink is equivalent to:

285ml of full-strength beer

100ml of wine

30 ml of spirits.

Typical drinks include:

425ml (schooner) of full-strength beer = 1.5 standard drinks

150ml (restaurant serving) of wine = 1.5 standard drinks

Cocktails = 1-3 standard drinks.

Actionable Implementation

Two strategies to minimise alcohol intake: Alcohol-free days (AFDs) and Social tips.

Alcohol-free days (AFDs)

Alcohol-free days (AFDs) help to manage alcohol intake at recommended levels. Since alcohol has an inhibitive effect, it can be challenging to manage intake of just one drink, similar to managing hyperpalatable foods.

Therefore, it’s a good practice to have alcohol free days weekly. Starting with one alcohol free day is good progress for daily consumers. However, more advanced protocols can be introduced.

TENSH Recommends

Four days weekly (don’t consume alcohol more days than you do)

Alternate days (e.g. don’t drink every Saturday)

Find the pattern that works for you

Social Tips

Managing alcohol intake in social settings can be hard, as you want to fit in with group dynamics and often there is real or inferred coercion to consume alcohol by those who are.

Keeping track of your standard drinks is essential. To help you maintain the target level, consider alternating alcoholic beverages with water and ensure you eat a protein- and vegetable-based meal before or during the evening.

Consuming alcohol on an empty stomach or finishing your first drink quickly can lead to excessive intake.

Implement some, or none of these strategies to manage your intake. For example, if you drink once a week on Friday, then alternating intake is less important.

Don’t forget about daily intake

Some people consume alcohol less frequently but in higher amounts. The daily limit of four drinks for men and three standard drinks for women is Independently associated with reducing health risks. Consuming alcohol intake that exceeds these negatively impacts health, even if weekly intake is below ten standard drinks.

Impact on Chronic Conditions

Alcohol intake is generally associated with poorer health outcomes for most health conditions. Alcohol consumption is a group 1 carcinogen - meaning it increases the risk of developing certain cancers including breast, liver, colorectal and mouth cancers. Alcohol intake can cause liver inflammation and fatty liver disease, which can progress to cirrhosis, especially in the presence of overweight and obesity.

Type 2 diabetes risk increases from alcohol intake due to the impact on blood glucose regulation, and risks from weight gain and pancreatic damage. Alcohol increases depression and anxiety risk, affects mood regulation and can exacerbate other mental health conditions.

Impact on Workplace Health

Alcohol intake can directly impact workplace performance and productivity due to reduced cognitive function and energy levels caused by reduced sleep quality dehydration and fatigue.

Alcohol intake is associated with compromised immune function and chronic condition risk, increasing the likelihood of time away from work.