Pills, Potions, Drugs and Alcohol
Alcohol: The Right Mix
Alcohol is widely used and enjoyed by many Australians as part of our culture, tradition and celebrations. For some veterans, it was part of their military experience. For most veterans who drink at low-risk levels, alcohol is just part of the mix in a healthy lifestyle that includes good diet and regular exercise.
What's the right mix for you?
Choosing a balanced diet, regular exercise and not smoking is a smart choice for a healthy mix.
Together with maintaining low-risk drinking, you can find the right mix that may help you to:
- Feel healthier
- Lose weight
- Reduce the risk to your heart, liver and brain
- Prevent high blood pressure
- Get on better with your family
- Reduce the risk of alcohol and related accidents
- Perform better in your daily activities.
How does alcohol affect my health?
Excessive alcohol use is related to a variety of physical and mental health and social consequences.
Risky or high risk drinking can have a range of short-term health effects and can have negative impact on:
- The brain
- Stress levels, sleep patterns and sexual function
- The gut and pancreas
- The heart and circulatory system.
Over time, drinking at risky or high risk levels increases your risk of developing:
- Cancer
- Cirrhosis of the liver
- Brain cell damage and memory loss
- Alcohol dependence.
Adverse effects of alcohol
If you are a heavy drinker over a long period of time, you will cause damage to many parts of your body. Brain and liver impairment may be permanent. Often heavy drinkers have a poor diet, which will further damage your health.
Types of risks
The effects of alcohol depend on your age; your body size; your level of fitness; the state of your liver and whether you are a man or woman. Your reaction to alcohol also depends on what medicine you are taking and how recently you've eaten.
Risks due to intoxication (that is, being drunk) - You do not have to be 'falling down drunk', nor do you have to drink often to have these problems. Examples of intoxication problems are drink driving, falls, hangovers, unsafe sex, arguments, absenteeism, and embarrassment. The problems can range from being minor to being fatal.
Risks due to regular use - These problems come from drinking too much on a regular basis. Examples of problems are: spending too much money on alcohol, concentration and memory difficulties, experiencing stomach and liver disorders, diabetes, poor sleeping habits, gaining weight, and conflict in your relationships.
Risks due to dependence - Some people begin to devote more and more time to drinking and feel uncomfortable if they don't drink. They may feel alcohol is beginning to take over their lives, and cutting down their drinking becomes harder. Dependence can mean anxiety, depression, withdrawal symptoms, losing interest in other activities and feelings of loss of control.
Standard drinks
What is a 'standard drink'?
Because, different types of alcoholic beverages contain different amounts of alcohol, it is important that you know what a standard drink is when you are cutting down or trying to stick to a limit.
In the box below, you can see that standard drinks of different beverages are different sizes. But what they have in common, is that each of them contains about 10 grams of pure alcohol. The following can be used as a guide to help you keep track of your drinking.
Low-risk drinking and how to measure it
Source: Australian Alcohol Guidelines, National Health and Medical Research Council, October 2001.
Low-risk drinking for men is defined as:
- An average of 4 standard drinks per day
- No more than 6 standard drinks on any one day
- No more than 28 standard drinks over a week
- One to two alcohol free days per week.
For women, low-risk drinking is:
- An average of 2 standard drinks per day
- No more than 4 standard drinks on any one day
- No more than 14 standard drinks over the week
- One to two alcohol free days per week.
Additional risks:
Drinking combined with other risk factors
Even if you are in the low risk category you may need to drink less if you are in one of the groups that are more susceptible to the effects of alcohol:
- If you have a physical condition made worse by drinking eg. diabetes, hepatitis, pancreatitis
- You suffer from depression, anxiety, sleep problems, post-traumatic stress disorder, or some other psychological difficulties
- If you have a close relative who has, or had, an alcohol problem
- If you are living alone and are isolated from family supports
- If you are taking medication
- If you have heart disease, high blood pressure or, are gaining weight
- If you are over 65
- If you are about to engage in activities involving
risk or a degree of skill, such as:
- Driving
- Operating machinery
- Flying
- Water sports
Risky drinking
What is risky drinking?
Some people may think that you have to drink heavily all of the time or be dependent on alcohol to have alcohol-related problems. This is not true.
Some problems can come from simply being drunk every now and again. Other problems may come from regularly drinking too much (on average more than 28 drinks a week for a male and 14 drinks for a female is risky), even though you may hardly ever get drunk. You may be surprised that alcohol problems occur at what you consider to be moderate levels of drinking. Alcohol is a poisonous substance and it is very easy to experience problems from regular drinking or intoxication.
How risky is my drinking?
How do you line up against these drinking guidelines?*
* Australian Alcohol Guidelines, National Health and Medical Research Council, October 2001
There are many factors affecting Blood Alcohol Concentration (BAC)
It is not possible to predict a person's BAC after a given amount of alcohol because of the following:
Body size - Smaller body size will have a greater BAC than a larger body size because the alcohol is concentrated in a smaller space.
Empty stomach - If you drink on an empty stomach your BAC will reach a higher level sooner than a person drinking after eating a meal. This is because food in the stomach slows down the rate that alcohol passes into the bloodstream.
Body fat - People who have a lot of body fat will tend to have higher BAC because alcohol is not absorbed into fatty tissue and therefore is concentrated in a smaller body mass. Many men carry fat around their abdomen and gut, but still have a lot of muscle mass underneath the fatty exterior with which to absorb alcohol.
Consumption speed - The speed at which the alcohol is consumed - the faster it is consumed the higher alcohol content in the blood. If two people consume 4 stubbies of beer, one in 1 hour and the other takes 3 hours then his blood alcohol will never rise as high as his mate who consumes 4 stubbies in 1 hour.
Absorption and distribution - Alcoholic content of beverages will affect the rate of absorption. Spirits will be absorbed faster and beer will be absorbed slower. The presence of food in the stomach and state of hydration (your fluid level) will also affect the rate at which alcohol is absorbed.
Elimination - The metabolic rate is increased by a maximum of 50 - 70% in chronic heavy drinkers, however the rate of alcohol elimination is reduced if liver functioning is impaired (more likely in chronic heavy drinkers). Your doctor can give you a basic liver function test, which is initially a simple blood test. If the blood test shows there may be a problem then your doctor will arrange for further testing (maybe a biopsy). If you have been a heavy drinker for more than 10 years it would be a good idea to talk to your doctor about a liver function test. You could then assess your liver's health and moderate your drinking accordingly.
How your body is affected by alcohol
| Approx. number of standard drinks | Effects | BAC | |
|---|---|---|---|
| After a few drinks |
Approx. 2 to 4 standard drinks |
Felt more relaxed, reduced concentration, talking a lot and slower reflexes |
up to .05% BAC |
| A few more drinks... |
Approx. 5 to 8 standard drinks |
Fewer inhibitions, more confidence, reduced coordination, judgement and cognition impaired, slurred speech |
.05% to .08% BAC |
| Still more drinks... |
Approx. 9 to 15 standard drinks |
Confusion, blurred vision, poor muscle control, balance affected, intense moods - for example sad, happy, angry |
.08% to .15% BAC |
| More still... |
Approx. 16 to 30 standard drinks |
Nausea, vomiting, needs help to walk, wants to sleep |
.15% to .3% BAC |
| Even more... |
Approx. 30 plus standard drinks |
Dead drunk, heavy breathing, stupor, no bladder control |
.3% to .6% BAC |
Alcohol - Questions and Answers
How does alcohol relate to other mental health conditions, such as depression, anxiety or PTSD?
The relationship between alcohol misuse and other mental health disorders is complex. Alcohol misuse can be a cause of a number of mental health conditions such as alcoholic psychosis, alcohol dependence syndrome and alcohol related dementia.
Alcohol dependence or even problem drinking can often make it difficult to assess and treat co-existing mental health disorders such as depression and anxiety disorders, and PTSD.
Most veterans who have tried to control the symptoms of PTSD, anxiety or depression with alcohol know it doesn't work. In fact most veterans and their partners will agree that alcohol usually makes the symptoms worse. Counselling for PTSD, anxiety and depression is a better option.
How does alcohol impact on family and relationships?
Alcohol misuse and problem drinking can have a major impact on family, friends and community. It often contributes to violence and conflict in families. And the amount of money spent on alcohol may place addition financial pressures on families.
Where a person is alcohol dependent or has a drinking problem, other family members can feel isolated, unsure about how to help or even how to discuss the impact it is having on their family. However, when a problem drinker wants to do something about their drinking, families, mates and friends are often their most important source of help and support.
Many veterans who would otherwise regard themselves as moderate drinkers, may at times drink in ways that could cause problems.
What about veterans not in relationships?
Veterans who are lacking close family involvement, or are living by themselves, can feel isolated. For some, regular drinking becomes a way to structure their time and the likelihood of developing risky, high-risk or dependent drinking habits increases. Also, preparing regular nutritious meals may not be a priority and this further increases the risk.
If you find yourself in this situation and want some assistance in working out whether you want to cut down, or cut out, or in fact just want to talk about any aspect of your life, call the VVCS - Veterans and Veterans Families Counselling Service or speak with your DOCTOR.
Call your veteran community organisation or ESO and ask about their range of activities and programs.
What about veterans with time on their hands?
Many veterans are reaching the age when they are thinking about discontinuing active, paid work. For some, this is a time when they turn their attention to assisting other veterans - working as pension or welfare officers. For others it is a chance to work on special projects, increase their networking with other veterans, or retraining into new areas of interest.
For veterans receiving Special Rate pensions, certain restrictions limit the duration of their working week and they may find themselves with time on their hands. Some veterans have increased their drinking out of boredom and in so doing, have increased their chances of developing risky or high risk, or even dependent drinking habits. Contact your veteran community organisation or ESO or speak to your local Veterans Affairs Network or DVA office and inquire about programs and activities such as the Veterans Vocational Rehabilitation Scheme.
Does drinking affect my sexual performance?
Yes. From personal experience, most men know there is a link between alcohol and erectile dysfunction. Despite this, there is often an assumption that alcohol actually improves sexual activity. This is probably because most of our early sexual encounters involved alcohol. In fact, a pattern of heavy drinking can cause sexual dysfunction, or at least become an issue in relationships.
So if I drink at low-risk levels, I'm OK?
Generally yes, but veterans need to take particular care with alcohol if:
- You have heart disease, high blood pressure or are gaining weight
- You are on medication or other drugs
- You have a physical health or social problem made worse by alcohol
- You experience depression, anxiety or PTSD
- You have trouble sleeping
- You experience irritability or mood swings
- Your family has a history of alcohol-related problems
- You are an older person
- You're going to drive or use machinery.
Can I save up my drinks and have them all in one go?
No. It is not safe to 'save up' your drinks for a couple of days and then have a binge. Because the liver can't cope with a high intake of alcohol, binge drinking is harmful, even if you don't drink very often. Binge drinking can cause irregular heart beat and increase blood pressure sufficiently to cause a stroke. It can also lead to alcohol-related violence, road accidents and falls.
Can I drink when I'm on medication?
When medication or other drugs are combined with alcohol, we can experience harmful effects. In combination, the effects are multiplied and are greater than the individual effects of either alcohol or medication. Your medication may not work as well, or not at all, if you drink. With some medications, interactions may occur even with one drink. It is important to always check the labels and pamphlets that come with medication and herbal preparations and carefully check for possible interactions with alcohol.
Areas of possible concern are:
- Antidepressants and other medications prescribed for the management of mental disorders such as depression, anxiety or PTSD. They may cause a range of side-effects when combined with alcohol
- Antihistamines, which may cause drowsiness in combination with alcohol
- Benzodiazepines like Valium, Normison, Serapax, Mogadon. Like alcohol, they may slow your thinking down and make you drowsy
- Medicines that already contain alcohol, thereby increasing the amount of alcohol consumed
- Some cough medicines that contain antihistamines, codeine and alcohol
- Drugs for high blood pressure or angina, which can cause dizziness when combined with alcohol
- Medications to lessen the risk of blood clotting and stroke. Alcohol can affect the control of blood clotting
- Some medications used for epilepsy, arthritis, and diabetes
- Arthritis medicines, which may cause stomach upsets in combination with alcohol
- Some antibiotics.
Source: Australian Alcohol Guidelines: Health Risks and Benefits (2001). National Health and Medical Research Council.
Does alcohol help me sleep?
Alcohol might knock you out for a few hours, but it usually causes a disrupted sleep, early morning waking or insomnia. This may cause anxiety and stress that leads to more drinking.
Disturbed sleep is something that many veterans know about. While many veterans believe that alcohol may assist them to get to sleep quickly, it really just knocks you out without producing restful sleep. About 2 to 4 hours after getting to sleep, you may wake up. Worse, it is difficult to get to sleep again. We know that alcohol disrupts the later part of the sleep cycle and can lead to early morning waking.
If you are withdrawing from alcohol you can expect a month or so of disturbed sleep. It occurs because of the changes that are happening as your body gets used to working normally without alcohol. It is not uncommon to experience difficulty falling asleep, disturbing dreams or nightmares, night sweats, waking up in the middle of the night, or waking up early in the morning.
Remember, disturbed sleep is a normal part of withdrawal, and is not permanent. However if the disturbance persists it may be due to other factors such as PTSD.
Is beer fattening?
Yes. Beer, like other alcoholic drinks, is high in calories and it contains no nutrients or vitamins. Too much beer can lead to obesity.
Is light beer a better choice than full strength beer?
If you want to cut down the amount of alcohol you drink, then light beer is a better choice. By drinking light beer, you can cut your alcohol intake by about 50%. Now-days, there's also a range of low calorie beers available.
Can you drink the same amount as you get older?
As you get older, your body doesn't handle alcohol like it used to. You've got less water in your body to absorb the alcohol, so more stays in your bloodstream, affecting you faster than it used to. Older people should certainly avoid drinking at risky levels. You should also have 1-2 alcohol-free days each week.
What about alcohol and driving?
It is safest not to drink at all if you are going to drive. You're over the limit if your blood alcohol concentration (BAC) is at or above .05. To stay under .05, men should have no more than two standard drinks in the first hour and no more than one standard drink every hour after that. Women should have no more than one standard drink per hour.
Are there quick ways to sober up?
There is no fast way to sober up. It takes your body about an hour to get rid of one standard drink. You can't sober up by going to the toilet or vomiting, drinking lots of coffee or water, eating or having a cold shower. All you can do is wait and let your liver do its work. So be careful the morning after as you could be over the drink-driving limit, even if you feel okay.
What's the best cure for a hangover?
Many people claim to have hangover cures, from 'hair of the dog' to home-made remedies with raw eggs. But there's no magic cure for a hangover.
You can't get rid of a hangover, but you can treat the symptoms by:
- Drinking plenty of fluids, especially water
- Drinking tea and coffee, but follow coffee with water
- Eating a substantial meal, but avoid fatty foods
- Taking two paracetamol tables for the headache
- Taking some B vitamins or a Berocca.
Does a middy of low-strength beer have less alcohol than a nip of spirits?
Yes, half as much. 30 mls of spirits has the equivalent alcohol content of a middy of full-strength beer.
If I add soft drink to spirits, does it reduce the effects of alcohol?
No. Adding water or soft drink to an alcoholic drink does not decrease the amount of alcohol. But it's a good way of slowing down your drinking.
Does alcohol pep you up or slow you down?
Alcohol is an accepted part of our lifestyle and goes hand in hand with getting together with family and friends. One or two drinks can help us relax and feel less inhibited. However, alcohol is a powerful depressant - it slows you down. Depressant drugs do not necessarily make you feel depressed. Rather, they slow down the messages going to and from the brain and body. This is why we have less control over our behaviour after we've been drinking.
Are there any health benefits from drinking alcohol?
Studies suggest that low level drinking (1-2 standard drinks per day for men and less than 1 per day for women) may reduce the risk of heart disease in older people.
However doctors do not advise non-drinkers to take up drinking for heart health! A healthy lifestyle is a smarter choice. Not smoking, improving diet - a combination of these has more benefits than low level drinking.
You can change your mix
- Have you ever thought you drink too much?
- Has a friend, relative or doctor ever been concerned about your drinking?
- Do you regularly have more than six drinks on any one occasion?
- Do you drink to cope with anger, stress and sleeplessness?
- Have you tried to cut down or stop drinking without success?
If you answered 'yes' to any two of these questions, your next step is to think about your choices and take action.
Alcohol Screen
How risky is your drinking?
The guide above contains examples of one standard drink. A full strength can or stubbie contains one and a half standard drinks. Select from the answers below and place the number that corresponds with your answer in the box on the right side of the question. Try to answer the questions in terms of 'standard drinks'. 1. How often do you have a drink containing alcohol?
2. How many standard drinks do you have on a typical day when you are drinking?
3. How often do you have six or more standard drinks on one occasion?
4. How often during the last year have you found that you were not able to stop drinking once you had started?
5. How often during the last year have you failed to do what was normally expected from you because of drinking?
6. How often during the last year have you needed a first drink in the morning to get yourself going after a heavy drinking session?
7. How often during the last year have you had a feeling of guilt or remorse after drinking?
8. How often during the last year have you been unable to remember what happened the night before because you had been drinking?
9. Have you or someone else been injured as a result of your drinking?
10. Has a relative, a friend, a doctor or another health worker been concerned about your drinking or suggested you cut down?
Steps to assess your drinking
Low-risk drinking is part of a healthy lifestyle that includes good diet and regular exercise. |
Where can I go for help?
- Talk to your GP
- Talk to your pharmacist
- Talk to a mate
- Join a self-help group
- DVA/VVCS
For information, contact VVCS: 1800 011 046
On the web
The Right Mix - for information about health and alcohol, standard drinks and to assess your own drinking: www.therightmix.gov.au
Further reading
The Right Mix - Your Health and Alcohol - a health promotion package developed in partnership with the veteran community.
For further information:
Get help from the alcohol and other drug service in your state or territory. The Alcohol and Drug Information service nearest to you is a good place to start. They are bound by confidentiality and you do not have to leave your name if you don't want to. Here is a complete list of centres:
NSW - Alcohol and Drug Information Centre (ADIS)
Phone: (02) 9361 8000 (24 hrs)
Toll Free: 1800 422 599
NT - Alcohol and Other Drug Service
Phone: (08) 8922 8399
Toll Free: 1800 019 116
VIC - Alcohol and Drug Direct Line
Phone: (03) 9416 1818 (24 hrs)
Toll Free: 1800 888 236
TAS - Alcohol and Drug Information Service
Phone: (03) 6233 6722
Toll Free: 1800 811 994
WA - Alcohol and Drug Direct Line Service (ADIS)
Phone: (08) 9442 5000 (24 hrs)
Toll Free: 1800 198 024
ACT - 24 hr Alcohol and Drug Information Service
Phone: (02) 6205 4545 (24 hrs)
SA - Alcohol and Drug Information Service
Toll Free: 1300 131 340 (24 hrs)
QLD - Alcohol and Drug Information Service (ADIS)
Phone: (07) 3236 2414 (24 hrs)
Toll Free: 1800 177 833