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A Toast to Drinking Responsibly
Reviewed By: Many of us enjoy a glass of alcohol or two when celebrating good times. But do you ever find yourself tipping back a few too many? If so, you may be putting your health at great risk. Consuming large amounts of alcohol, often known as binge drinking, can have serious and potentially life-threatening consequences. Alcohol is a factor in about 40 percent of all traffic-crash fatalities, according to the National Institutes of Health. Chronic alcohol abuse poses long-term health risks, including permanent damage to vital organs such as the heart and liver and increased vulnerability to many physical and mental diseases. Light drinking, however, may have some health benefits, such as reducing the risk of heart disease and possibly diabetes. The key to enjoying alcohol safely is to drink in moderation. Before your next round of cocktails, there are several things you can do to protect your health while keeping the party on track. Alcohol 101 Learning to drink responsibly is one of the most important lessons of adult social life. Whether you are celebrating a big promotion or nervously chatting during a promising first date, chances are good that a glass of spirits is nearby. Alcohol has played an important role for thousands of years in casual social interactions, formal celebrations and in religious worship. No one knows the precise date when alcohol was discovered, but it probably began in the Middle East. The ancient Egyptians were famous for pioneering brewing methods. Wine and beer were offered to the god Osiris, for example, and beer, which contained many nutrients, was considered a central part of everyday life. The fermentation of starches, sugars and yeasts creates ethyl alcohol, or ethanol. This is the active ingredient found in alcoholic beverages. When you knock back a drink, the alcohol travels down your throat and into the stomach and small intestine. From there, your body quickly absorbs the alcohol into the bloodstream. Once alcohol begins to circulate in the blood, it affects your entire body, including the stomach, brain, heart, gallbladder and liver. Alcohol also depresses the central nervous system. Coordination becomes impaired, and your mood and ability to think change. Your blood vessels widen, causing you to feel warm even though the body is rapidly losing heat. As alcohol enters the bloodstream, enzymes in your liver begin to break down (metabolize) the alcohol. However, the liver is able to metabolize only a small amount of alcohol at a time. As a general rule, it takes about an hour for the liver to break down the amount of alcohol in one standard drink. Any excess alcohol beyond this amount continues to travel through the body, affecting every organ. The more you drink, the more pronounced the effect becomes on the body. Several factors influence how alcohol affects the body, including weight, age, gender and physical condition. Genetics also appears to play a role. These factors help explain why the same three beers that cause big Cousin Beau to become mildly buzzed quickly send your petite Aunt Petunia into a stupor. In addition, changing circumstances influence alcohol's effect on the body from one drinking session to the next. If you haven't eaten all day, you are likely to become much more inebriated than you would if you had a meal a couple of hours before imbibing. The use of certain legal and illegal drugs before or after drinking also can intensify the influence of alcohol. Moderation is the key You can sidestep most of alcohol’s negative effects simply by keeping one word in mind: moderation. Typically, the body takes about 60 minutes to break down the alcohol contained in one standard drink. In the United States, a standard drink is measured as 13.7 grams of alcohol. This is equivalent to one of the following:
How much is enough? Moderate drinking is defined as having no more than one drink a day for women, no more than two a day for men. These standards may be a bit unrealistic for some social situations. If you get to the party at 8 and finish your one-and-only drink 30 minutes later, you may be in for a long night. So, if you plan to drink more than one or two beverages at a sitting, it is best to pace yourself by sipping from your glass slowly. Gulping down your beverage overwhelms the liver, giving the organ less time to metabolize the alcohol and causing you to get drunker faster. When the weather is hot it is particularly important to drink slowly. The body loses water content from the heat and adding alcohol to the equation causes the body to lose even more body fluids. Take a break between drinks. Ideally, you should let one hour lapse between each alcoholic drink. While waiting for that period to pass, you can sip a nonalcoholic beverage, such as water, soda or juice. It is also a good idea to eat something while you drink. Foods high in protein such as meats, cheeses and nuts can help delay the absorption of alcohol into the circulatory system. If you are mixing your own drinks, be careful not to use too much alcohol. Measuring the alcohol using a standard shot glass before adding mix helps to ensure the right amount of alcohol for each drink. Also, use caution when enjoying fruity drinks and other beverages where the taste of alcohol is disguised. When you can't taste the alcohol, it is easier to overindulge. Be responsible for others In some cases, you may be able to actively encourage moderation in others. Hosting a shindig for your best friend's birthday? Take several small steps to encourage responsible drinking. If you hire a bartender, set ground rules beforehand about how strong each drink should be. Discourage the bartender from pouring doubles. Also, place cups smaller than 12 ounces by the keg to discourage people from pouring too many tall, cool ones. Always offer alternative beverages for nondrinkers, including nonalcoholic beers and wines. Finally, choose a time at the end of the night when you plan to stop serving alcohol and start offering coffee and snacks. Contrary to popular myth, coffee will not sober up your guests. However, a coffee break will provide additional time for the body to metabolize alcohol consumed earlier in the evening. Despite your best efforts, some guests may still find themselves a little tipsy at evening's end. Never let intoxicated guests drive home. Arrange a ride with a sober friend, call a cab, or insist that they sleep it off in your home. Just say no In some situations the only responsible decision regarding alcohol is to avoid drinking altogether. You should never drink if you plan to drive. Alcohol impairs judgment and coordination, as well as slowing reaction time. When you are out with a group plan in advance who is going to drive before you start knocking back two-for-ones during happy hour. If you socialize regularly with a group of friends, take turns staying sober and acting as a designated driver. Or, call a cab. Pregnant woman should not drink any amount of alcohol, as alcohol can harm the developing fetus. If you have the flu or another illness, it's best to wait until you feel better before indulging in alcohol. Certain conditions involve special concerns about alcohol. For example, many people with diabetes have their doctor's approval to drink a little alcohol under certain conditions, but others, such as those who have trouble sensing hypoglycemia, must abstain from alcohol. Individuals should check with their doctor. Certain medications may interact poorly with alcohol. These include prescription drugs such as antibiotics and antidepressants, and over-the-counter medications such as sleeping pills or cold and cough medicines. Ask your doctor or pharmacist about whether or not your medication prohibits or restricts the use of alcohol. More: To learn more, visit the Alcohol & Substance Abuse Center. And get helpful advice from the message boards -- try Alcohol & Substance Abuse, Fitness and Health, Ask the Nutritionist and many others.
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