Cutting down on alcohol

You may have heard ‘a glass of red a day keeps the doctor away.’ Unfortunately, when it comes to alcohol and cancer risk, this is not the case. The risks associated with alcohol consumption far outweigh any perceived benefits.

Instead, recent studies highlight the increased health risks associated with alcohol, no matter whether it’s a little tipple or several drinks.

The cancer risk of alcohol comes from how our bodies process it. When you have an alcoholic drink, it’s broken down into a carcinogenic (cancer forming) compound called acetaldehyde that can damage DNA and harm how your cells function. Drinking alcohol, especially in large amounts, can also raise hormone levels like oestrogen, which is linked to hormone-sensitive cancers such as breast cancer. If you smoke, the risk becomes even more significant. Alcohol makes it easier for harmful chemicals in tobacco to enter your body, increasing the risk of cancers in the mouth, throat and oesophagus. All of these factors can contribute to an increased risk of certain cancers

So, if you choose to drink, you might find the next section on recommended drinking guidelines helpful.

How much you drink is a personal choice, but following the current national health recommendations can help reduce your risk of cancer and support your overall health.

The National Health and Medical Research Council guidelines suggest healthy men and women should:

• Have no more than 10 standard drinks per week
• Have no more than four standard drinks on any one day

If you’re planning a pregnancy, you’re pregnant or breastfeeding, or you’re under 18 years of age, it’s best to play it safe and avoid alcohol altogether.

It’s important not to put pressure on yourself to make big changes all at once. Small steps will still make a difference to your overall health and set you on a path for more sustainable change.

Keep track of your drinking with this easy guide. A standard drink contains 10g of pure alcohol (ethanol), but this can look very different depending on what’s in your glass.

Here’s a quick snapshot of standard drinks:

• Light beer (2.7% alc/vol) 425 mL
• Mid strength beer (3.5% alc/vol) 375 mL
• Full strength beer (4.9% alc/vol) 285 mL
• Regular cider (4.9% alc/vol) 285 mL
• Sparkling wine (13% alc/vol) 100 mL
• Wine (13% alc/vol) 100 mL
• Fortified wine; for example, sherry, port (20% alc/vol) 60 mL
• Spirits; for example, vodka, gin, rum, whiskey (40% alc/vol) 30 mL

Many drinks served at bars or restaurants can contain more than one standard drink and if you’re pouring a drink at home, you may not be aware you’re pouring closer to two standard drinks.

The effect of regular drinking on our health goes beyond just 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.

Alcohol can also contribute to weight changes by adding ’empty kilojoules’ to your diet, especially in sugary premixed drinks. If this increase in kilojoules is not offset by other changes to your diet or activity levels, it may lead to weight gain. Maintaining a healthy weight is one of the many factors that can help reduce your cancer risk.

A glass of red wine is not considered to be good for your heart, and the Heart Foundation of Australia and the World Health Organisation agree. Instead, give your heart some love by being active, eating healthy foods, avoiding excess weight gain, and not smoking.

If you are planning a family, pregnant or breastfeeding, it’s a good idea to avoid alcohol to protect both you and your baby’s health.

Drinking and smoking can go hand in hand for some people, and research has shown this link to have a stronger influence on our health when the two are combined.

Up to 75% of cancers of the upper airway and digestive tract can be related to mixing alcohol with smoking. This is due to alcohol’s ability to enhance the toxic effects of tobacco and other cancer-causing substances, making it easier for them to damage cells.

You’ll make a real difference to your health by limiting alcohol and quitting smoking. We understand that change can be challenging, but our expert team can help you to find the resources and support you need to reach your health goals.

Making changes to our health can sometimes seem overwhelming, so we’ve gathered some simple, practical tips to help you:

• Choose low-alcohol drinks or water your drink down by adding a splash of mineral water.
• Alternate your alcoholic drinks with water or fruit-based drinks.
• Have some alcohol-free days each week.
• Introduce at least two free alcohol days per week.
• Sip slowly. And try to put your drink down in between sips.
• Always empty your glass before topping up so you can keep count of your drinks.
• Avoid binge drinking.
• Avoid salty snacks while drinking alcohol because they increase your thirst.
• Social changes can also help. Try catching up with friends for a tea or coffee instead of alcoholic drinks, or suggest something fun and active, like going for a bush walk or playing sport rather than meeting at the pub.