Cutting down on alcohol

When it comes to alcohol and cancer risk, not drinking alcohol is the safest choice. If you do choose to drink alcohol, the Australian Guidelines to Reduce Health Risks from Alcohol from the National Health and Medical Research Council (NHMRC) sets limits to help reduce the risk of alcohol-related disease and injury. These guidelines outline the maximum amount of alcohol healthy adults can drink before their risk of serious health harm increases significantly. These are limits, not targets. Drinking less, or not drinking at all, will always be better for your health.

The effect of drinking on our health goes beyond the cancer risk of alcohol. Our alcohol intake can influence a lot of our health and wellbeing, from our sleep and energy to cirrhosis (scarring) of the liver.  Discover the effects of alcohol on each organ in your body:

• Behaviour changes: Alcohol changes your normal behaviours and leaves you without the mental clarity to make smart decisions. 
• Blackouts:  Alcohol interferes with how your brain makes memories. It is possible to wake up with no recollection of what you did while you were drinking. 
• Heart disease:  Heavy drinking raises blood pressure and increases triglyceride levels in the body leading to heart disease. 
• Lung damage:  Lifelong alcohol use increases the risk of alcoholic lung disease, acute respiratory distress syndrome (ARDS), and pneumonia. 
• Liver  cancer: Lifelong alcohol use can damage the liver leading to liver cancer and prevent it from properly removing harmful substances from your body. 
• Kidney  damage: Alcohol changes kidney function and makes them less able to filter blood and other fluids (including alcohol). 
• Breast cancer:  Women have a greater risk of developing breast cancer even after moderate drinking. 
• Frequent diarrhea:  Alcohol consumption damages your intestines, leading to bouts of diarrhea or stomach pain. 
• Infertility: Over a longer period of time, drinking may lead to infertility. 
•  Sexual dysfunction:  Men who have alcohol use disorder are more likely to experience erectile dysfunction. 
• Malnutrition: Alcohol prevents your body from properly absorbing the vitamins and minerals from foods you eat.
• Diabetes complications: Excessive alcohol consumption may prevent your organs from properly balancing your blood sugar levels.
• Numbness:  Tingling, numbness or pain in your hands and feet may be a sign of damage to your central nervous system. 
• Slurred speech: is one of the first symptoms of excessive alcohol consumption. 
•  Stomach distress:  Drinking too much can lead to bloating, gas and painful ulcers. 
• Birth defects: A pregnant woman’s drinking can increase a baby’s risk for several conditions, including fetal alcohol syndrome and issues with mental development. 
• Thinning bones:  Drinking increases your risk of osteoporosis, or thinning bones. 
• Changes in coordination:  Too much alcohol can interfere with your coordination and your ability to balance and walk.
• Muscle cramps:  People who drink often experience muscle cramping, weakness and eventually muscle death. 

Call us on 13 11 20  from Monday to Friday, 9 am – 5 pm (excluding public holidays) or  contact us online.

ADIS provides 24/7 support for Queenslanders with alcohol and other drug concerns and can be contacted on 1800 177 833. Your GP can also offer advice on creating a personalised plan that best fits your situation. 

Sometimes, taking the first step is hard, and a little help, support, and encouragement can go a long way. Don’t be afraid to reach out.

On their own, alcohol and tobacco cause hundreds of cancer diagnoses in Queensland each year. When alcohol and tobacco are used together, they increase cancer risk more than either one on its own.

Up to 75% of cancers of the mouth, throat, airways and oesophagus are linked to mixing alcohol with smoking. Alcohol makes it easier for harmful chemicals in tobacco smoke to enter and damage cells in your body.

You will make a real difference to your health by choosing to live alcohol-free and quitting, or never starting, smoking. We understand that change can be challenging, so our expert team is available to help you find the resources and support you need.

If you drink alcohol, cutting back reduces your cancer risk. For some people, going alcohol-free feels like the right choice. For others, reducing alcohol intake might look like progressively making little, intentional changes. Small shifts can make a meaningful difference over time, so we’ve gathered some simple, practical tips to help you:

1. Plan Your Week

Aim for Alcohol-Free Days: Introduce at least two alcohol-free days each week to give your body a consistent break. 

Avoid Binge Drinking: Keep your consumption steady and low to prevent the related health spikes (strain on organs, damage DNA) associated with heavy sessions.

2. Pace Your Drinking

Hydrate and Alternate: Drink a glass of water or a non-alcoholic beverage  

Sip Slowly: Take your time and consciously put your glass down between sips to practice mindful drinking. 

Finish Before You Refill: Always empty your glass before topping it up. This allows you to keep an accurate count of how much you have consumed.

3. Smart Substitutions

Lower the Strength: Choose low-alcohol options or dilute your drink with mineral water. 

Avoid Salty Snacks: Salt increases thirst, which often leads to drinking faster. opt for water if you are feeling thirsty.

4. Shift Your Social Focus

Change the Venue: Instead of meeting at a pub, suggest catching up over tea or coffee. 

Get Active: Invite friends for a bushwalk, a game of sport, or a functional activity