Alcohol Myths and Realities!
1. Alcohol is full of sugar.
While many believe it’s the sugar in alcoholic drinks that causes us to put on weight, it’s actually the alcohol content that does. Alcohol is high in kilojoules — it has almost twice the kilojoules per gram than sugar. Plus, alcohol has whats known as ‘empty kilojoules’, meaning it provides no useful nutrients for your body.
Only a very small amount of sugar is found in a glass of wine, nip of spirits or bottle of beer. But if you mix your alcohol with a sugary drink like soft drink or tonic water, the sugar content can jump.
For example, a glass of glowing wine may have less than half a teaspoon of sugar, whereas a regular gin and tonic contains about three teaspoons, with nearly all the sugar coming from the tonic water. So, if you’re watching your weight, it pays to give close attention to just how much, and what, you’re drinking. And, because alcohol also stimulates your appetite, be mindful too about what you’re eating when you’re drinking.
2. A glass of red each night helps my heart.
While some scientific research suggests drinking alcohol may reduce cardiovascular risk for certain people, this is not true for everyone, even when consumption is low or moderate.
As there is no safe drinking threshold for many of the effects, there is no potential ‘window of benefit’ where benefits can be gained without risk of harm. Therefore, the Heart Foundation ‘does not advise drinking to improve your heart health’.
3 Beer promotes post-exercise recovery.
Nothing beats finishing a gym or beach session with your mates and grabbing a beer afterwards, right? Surely the carbs and fluid help replenish your energy stores? Actually, drinking alcohol after exercise can slow muscle growth and repair, thereby delaying your recovery.
Alcohol is also a diuretic — meaning it causes your body to lose water — which can lead to dehydration. This is less than ideal after completing strenuous activity. Stick to water for recovery instead!
4. A nightcap helps me sleep.
While a drink before bedtime can make it easier to fall asleep, alcohol typically disrupts sleep during rapid eye movement (REM) sleep, leading to a decreased amount of time spent in this crucial sleep stage.
So, you might nod off faster, but you’ll wake up feeling unrefreshed — or worse, hungover.
5. Alcohol helps me relieve stress.
Many people use low doses of alcohol to relax and relieve tension, nervousness and stress. But while alcohol can help us feel ‘better’, relying on it as a coping mechanism can lead to dependency.
If you drink to alleviate stress, perhaps look at other ways you can do this, such as exercise or setting aside some ‘me’ time.
SAFE DRINKING RECOMMENDATIONS
Alcohol is a carcinogen, meaning it can increase the risk of several types of cancer — even at moderate drinking levels.
When you’re drinking alcohol, therefore, low risk doesn’t mean no risk, and not drinking alcohol remains a healthy option.
However, if you do choose to drink alcohol, you can reduce your long-term health risks by drinking no more than:
➜ Two standard drinks per day (and no more than 10 standard drinks a week)
➜ Four standard drinks on any single occasion
and,
➜ Having at least two days without alcohol each week.
It is also recommended that you do not drink if you:
➜ Could be pregnant, are pregnant or are trying to get pregnant
➜ Are on medication that interacts with alcohol
➜ Have a condition made worse by drinking alcohol
➜ Feel unwell, depressed, tired or cold, as alcohol could make things worse
➜ Are about to operate machinery or a vehicle, or do anything risky or requiring skill.