Alcohol Quick Quiz · It can help you lose weight. Your memory will be better for much longer. You’ll be less likely to develop high blood pressure. You’ll be less likely to develop

Alcohol Quick Quiz

Take

the

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ck Q

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nest

! ?

01

23

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Nev

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2-3

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ay

whe

n yo

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ng?

1 or

23

or 4

5 or

67

or 8

10 o

r mor

e

How

ofte

n do

you

hav

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or m

ore

stan

dard

drin

ks o

n on

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Nev

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mon

thly

Mon

thly

Wee

kly

Dai

ly o

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mos

t da

ily

How

ofte

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the

last

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r hav

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that

you

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you

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Nev

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mon

thly

Mon

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kly

Dai

ly o

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mos

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How

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the

last

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to d

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as n

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s?

Nev

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mon

thly

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kly

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How

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the

last

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eded

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the

mor

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fter a

drin

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?

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ly o

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How

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the

last

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you

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a fe

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ly o

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mos

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How

ofte

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the

past

yea

r hav

e yo

u be

en u

nabl

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rem

embe

r wha

t ha

ppen

ed th

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ght b

efor

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caus

e

you

had

been

drin

king

?

Nev

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ss th

an

mon

thly

Mon

thly

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kly

Dai

ly o

r al

mos

t da

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Has

a re

lativ

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doct

or o

r oth

er

heal

th w

orke

r bee

n co

ncer

ned

abou

t you

r dr

inki

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r sug

gest

ed y

ou c

ut d

own?

No

Yes

, but

no

t in

the

past

yea

r

Yes

, du

ring

the

past

yea

r

Hav

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u or

som

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els

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en in

jure

d

as a

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lt of

you

r drin

king

?N

ever

Yes

, but

no

t in

the

past

yea

r

Yes

, du

ring

the

past

yea

r

Cat

egor

y

Low

risk

(0 -

7)

Incr

easi

ng ri

sk (8

- 1

5)

Hig

her r

isk

refe

r (16

+)

Tota

l

Wha

t doe

s m

y sc

ore

mea

n?

Alcohol Quick Quiz2 Alcohol Quick Quiz 3

Is drinking putting your health at risk?

Know your units? ?More than 1 in 4 adults are currently drinking above lower risk limits.

Impact on health

It may be worth discussing levels of alcohol consumption and possible impact on health. Alcohol may be a factor in the following conditions/complaints:

• mental health problems • gastrointestinal problems• high blood pressure• liver complaints• coronary heart disease• kidney problems• obesity• diabetes• stroke• pancreatitis

Alcohol health risks – how much is too much?

Men who regularly*

drink:

Women who regularly*

drink:

HIGHER RISK

over8 Units per day

(over 50 unitsper week)

over6 Units per day

(over 35 unitsper week)

over3-4 Units

per day

over2-3 Units

per day INCREASING

RISK

LOWER RISK

no more than 3-4 Units

per day

no more than 2-3 Units

per day

*‘Regularly’ here means every day or most days of the week (not just drinking at these levels once a week)

Recommended alcohol limits

• Women should not regularly* drink more than 2-3 units a day.• Men should not regularly* drink more than 3-4 units a day.• Pregnant women or women trying to conceive should avoid drinking alcohol.

If they do choose to drink, to protect the baby they should not drink more than 1-2 units of alcohol once or twice a week and should not get drunk.

• Anyone who has drunk heavily in one session should then go without alcohol for 48 hours, to give their liver and other body tissues time to recover.

Pint Cider Abv 5.3% 3 Units

Alcopop Abv 5%

1.4 Units

Red Wine (125ml) Abv 12.5% 1.6 Units

Pimms Abv 25% 1.3 Units

Half Pint Cider Abv 5.5% 1.5 Units

Sambuca Shot Abv 42%

1 Unit

Pint Lager Abv 5.2% 3 Units

Single Gin & Tonic Abv 40%

1 Unit

Bottle Of Wine Abv 13.5% 10 Units

Bottle Lager Abv 5.2% 1.7 Units

Double Cognac Abv 40% 2 Units

Double Whisky & Coke Abv 40%

2 Units

Champagne (175ml) Abv 11.5%

2 Units

Cosmopolitan Cocktail 2 Units

White Wine (175ml) Abv 13%

2.3 Units

Double Whisky Abv 40% 2 Units

Pint Bitter Abv 5%

2.8 Units

Half Pint Lager Abv 5.2% 1.5 Units


Lower Risk Drinking

Drinking consistently within these limits is called lower risk rather than safe, because drinking is never completely safe. Remember, drinking at this level is still too much if you are driving, operating machinery or are about the go swimming, running or playing sports. If you are pregnant it is recommended that you don’t drink any alcohol. If you choose to drink when pregnant or trying for a baby then don’t drink more than 1 - 2 units, once or twice a week.

!

For those of us that do drink, this is the right category to be in. You don’t need to take any action, just carry on being aware of what you drink – it’s easy to move up the risk categories without really noticing.

What do I need to do? What do I need to do?

You should try to think of ways to reduce your drinking by using some of the advice in this booklet. Often it’s just a few small changes that can make a really big difference to your health and just by being aware of how much you are drinking you’ll be on the right road to a healthier lifestyle.

If you feel like you can’t reduce your drinking on your own then call Alcohol Service Knowsley (ASK) on 0151 330 4110 for some free, friendly and informal advice. They can support you without judging you or making you feel uncomfortable.

You might be surprised to know that drinking at this level increases the risk of damaging your health.

Alcohol affects all parts and systems of the body and it plays a role in more than 60 different medical conditions.

If you drink at increasing risk levels then:

• Men are up to 2.5 time as likely to get cancer of the mouth or throat and women are up to 1.7 times more likely.

• Women are 1.2 times more likely to get breast cancer. • Men are twice as likely to develop liver cirrhosis and women 1.7 times as likely. • Men are 1.8 times as likely to develop hypertension (high blood pressure) and

women are 1.3 times as likely.

At this level you may already be having problems like

• feeling tired • feeling depressed • gaining extra weight • memory loss • sleeping poorly • sexual problems • arguments or problems with family and friends • high blood pressure.

Increasing Risk Drinking !!


What do I need to do?

The good news is it is never too late to make a change to your drinking so we recommend that you start now. Alcohol Service Knowsley (ASK) can support you to make the small changes that make a big difference to your health. They offer some free, friendly and informal advice and will support you without judging you or making you feel uncomfortable. If you would like to contact them then call 0151 330 4110.You can also take a look through this booklet to see some of the ways that you can start to reduce your risk. By taking one step at a time you can do it.

If you are drinking at this level, compared with increasing risk drinking you are at even higher risk of damaging your health.

All parts of your body are affected by the alcohol you are drinking and it plays a role in more than 60 different medical conditions.

If you drink at higher risk levels

• You are up to 5.5 times more likely to get cancer of the mouth or throat. • You are 3.5 times more likely to get liver cancer. • You have around 2 – 4 times the risk of high blood pressure. • You are more than twice as likely to suffer from an irregular heart beat. • Women are 1.5 times more likely to get breast cancer.

At this level you may already be having problems like

• feeling tired • feeling depressed • gaining extra weight • memory loss • sleeping poorly • sexual problems • arguments or problems with family and friends • high blood pressure.

Higher Risk Drinking !! !

Medical WarningIf you have physical withdrawal symptoms (like shaking, sweating or feelings of anxiety until you have your first drink of the day) you will need medical advice and support before stopping drinking completely. It can be dangerous to stop without help.

Call ASK on 0151 330 4110.

Drink Diary

Use this to make a note of the number of drinks you have and how much you spend each day. Then try and cut down week by week.

Day Week 1 Week 2 Week 3 Week 4

Mon

Drinks Drinks Drinks Drinks

£ £ £ £

Tues


£ £ £ £

Wed


£ £ £ £

Thurs


£ £ £ £

Fri


£ £ £ £

Sat


£ £ £ £

Sun


£ £ £ £


Think of some good reasons to change

Step 1 1

There are plenty of good reasons to cut down your drinking – here are some examples, and you can probably think of more. Tick the ones that appeal to you the most. There’s also some space opposite where you can add any more reasons that you think of.

More reasons for cutting down on drinking:

1

2

3

You’ll have more time for things you’ve always wanted to do.

You’ll save a lot of money.

You’ll feel happier.

You’ll be less likely to have arguments with those around you.

You’ll sleep better.

Your children will be less likely to become excessive drinkers.

You’ll have more energy.

It can help you lose weight.

Your memory will be better for much longer.

You’ll be less likely to develop high blood pressure.

You’ll be less likely to develop serious health problems such as heart and liver disease.

Good reasons to drink less

? ??

? ?


Set your goalsStep 2

Look at your goals again. If you’ve scored any of them at five or lower, think about changing them for goals you’re more likely to achieve.

Your goals should help you make a good start at drinking less, and they should be realistic too.

So for the next four weeks, try and stick to your goals. We recommend you use the drink diary on page 9 to keep a record of how you’re doing.

If you want to drink less, you need to set yourself goals. Your ultimate goal is to be in the lower risk category – but we know it might take a bit of time to get there.

So first things first. Make a plan for the next four weeks and set goals you can stick to. Choose your goals from one or more of these boxes.

Then to see if your goals are realistic, give each one a score from one to ten.

1 – I’d be really lucky to achieve this 10 – I know I can do this

Tick Box

Score 1-10

I will not drink more than ....... drinks containing alcohol each day.

I will not spend more than £........... on alcohol each week.

I will have ........... alcohol-free days a week.

I will decide how much I’m going to drink before I start drinking.

I will take up a new hobby or activity to do at the time I usually drink most.

I will (add your own in here if you like)................................................

.....................................................................................................................

Can you stick to your goals?

2


Know when you might slip up

Step 3

More times when I might slip up:

1

2

3

No matter how much you want to change your drinking habits, there will be times when it’s easy to slip up and drink too much. It might be on social occasions, or when you’re stressed – everybody’s different. Think for a moment about the last few times you were drinking too much. Where were you, who were you with and what were you feeling? Here’s a list of times we can all relate to – tick the ones you think are most relevant to you. You can add any more you think of in the space opposite.

When your boss is buying the drinks after work.

When you’re meeting new people in social situations and feel nervous.

When you’re celebrating at a party or club and people are encouraging you to have more.

When you’ve had a hard day and you feel like you deserve a treat.

When you’re out with your mates and you’re supposed to keep up with them.

When you need to relax and having a few drinks feels like the fastest way to do it.

When you’re watching TV and you don’t really notice what you’re drinking.

When you’re lonely or depressed and you think you might as well have another one.

3 My slip ups


Plan now for the times you might slip up

Coping with the times I might slip up

Step 4

Ways to cope • Switch to low-alcohol lager and stick to single shots of spirits.• Drink white wine and soda (spritzers) rather than just white wine.• Have a soft drink before each alcoholic drink.• Replace alcohol with your favourite soft drink.• Eat a meal before drinking.• Pace yourself at celebrations, sports events and leaving dos.• Delay the time you start drinking.• After work, play football, join a gym or go to the cinema instead of the pub.• Practise how to say no to alcohol when it’s offered to you.• If you’re going out with people who drink heavily, try to avoid buying in rounds

(you could always get the first round and then opt out).• Let your friends, family and work colleagues know you’re cutting down and ask

them to be supportive.• If you’re stressed, chill out by going for a walk instead of drinking.

Thinking about these times means that now you know when you’re most likely to drink beyond your goals. So work out in advance how to cope.

Choose three situations when you’re most likely to slip up – for instance at a party, after a stressful meeting at work, or going to watch the football. Write them in the boxes opposite.

Then look at the ideas below on how to deal with them – you can probably think of more ideas that would work for you. Write down your two best ways of coping with these situations in the relevant boxes overleaf.

Every day, think about the times you might slip up. Then imagine yourself using your coping strategies to deal with them. Do you feel that one or two of them won’t work? Then change them for better ones.

Situation 1

Way of coping 1

Way of coping 2

Situation 2

Way of coping 1

Way of coping 2

Situation 3

Way of coping 1

Way of coping 2

4


Find support if you need it

Stick to your goalsStep 5 Step 6

Some people find it easier to change their habits if they’ve got someone to talk to. So if you think it’ll help you, ask someone for support.

Choose someone you can talk to easily, be honest with and get advice from when you need it. It could be your partner, a friend, a colleague or someone else you know who wants to cut down their drinking. Don’t be scared to ask – they’ll probably be pleased to help.

And if you ever want to talk to someone anonymously or just need some more information on drinking and cutting down, call 0800 917 8282.

Enjoying alcohol is a part of many people’s lives, and sometimes it’s hard to break the habit of drinking too much. But just reading this leaflet means you’ve already taken a step towards lowering your level of drinking, so well done.

If you take it seriously, the 6-step plan really can help break the habit and change your level of drinking. But you’re only human – there’s likely to be the odd setback along the way, so don’t be discouraged if you have a bad day, or even a bad week!

Start the 6 steps again if you need to – just take it one day at a time, and gradually it will get easier. If you drink less, your lifestyle will have changed for the better and you’ll have more time and energy for the things and the people you love.

National Helpline0800 917 8282

Of course your ultimate goal is to be in the lower risk drinking category. So after following the 6 steps for four weeks, have a look at how you’re doing. You may want to update or change your goals, to help you get closer to achieving lower risk drinking.

Nobody’s perfect – if at first you don’t succeed, try again.


How much is too much?

Documents

Alcohol Quick Quiz · It can help you lose weight. Your memory will be better for much longer. You’ll be less likely to develop high blood pressure. You’ll be less likely to develop