Alcohol Update

The latest Australian guidelines to alcohol consumption are based on ‘standard drinks’. Standard drinks are a simple and effective way of keeping track of how much alcohol you’re consuming.  The safe alcohol consumption guidelines are:

• For men and women, a maximum of two standard drinks a day
• Drink no more than four standard drinks on a single occasion

If you want to lose weight however, or if your triglyceride levels are high, you have poor glucose control or high blood pressure; try to drink alcohol on special occasions only. When alcohol is consumed, our bodies use this nutrient firstly as the fuel source, causing other nutrients (fat, carbohydrates and protein) to be stored.

A standard drink is any drink containing 10 grams of pure alcohol. Different alcoholic drinks contain different numbers of standard drinks as demonstrated in the figure below:

Alcohol and health

• Weight gain Alcoholic drinks are usually high in energy (1 gram of alcohol = 7 calories) contain few vitamins or minerals and can contribute to weight gain
• Hypoglycemia (low blood glucose levels) Alcohol in large amounts, and particularly when consumed on an empty stomach, stops the liver from releasing glucose. This may cause hypoglycemia, therefore it is important that when you are drinking, to drink with a carbohydrate-based meal or snack, such as bread or fruit
• Raised triglyceride levels Alcohol can increase the levels of triglycerides (a type of ‘bad’ fat) in your blood. High triglyceride levels increase your risk of heart disease. When you have raised triglyceride levels, you’re good (HDL) cholesterol is often too low, which is unhealthy
• Impaired judgment Impaired judgment can lead to less recognition; therefore you are less likely to make healthy food choices
• Others Other affects of alcohol include toxic effects on your organs, and hypertension

Are there any benefits from drinking alcohol?

Some research has suggested that there may be a cardiovascular benefit from drinking moderate amounts of alcohol, particularly red wine. If you do not already drink alcohol, it is not recommended that you start for this reason. 

Tips for sensible drinking

• Use plain soda, mineral water or low joule tonic water as mixer
• Go for the ‘low energy’ content drinks rather than the higher ones
• Count how many standard drinks you have, as the numbers add up over a long evening out
• Skip salty foods like chips and salted nuts when you’re out, which make you thirsty (and wanting more to drink!)
• The best drink to quench your thirst and is GREAT for your waist line is simply water
• Drink slowly from a small glass and have a glass of water as a ‘spacer’ between your alcoholic drinks

Reduce your risk

The Australian Government has recently put together a report addressing national guidelines for alcohol consumption, which can be viewed by clicking on the link below:

http://www.nhmrc.gov.au/_files_nhmrc/file/publications/synopses/ds10-alcohol.pdf

References

Modifiable Risk Factors that Explain 90% of Stroke Risk! ‘Interstroke Study’

A modifiable risk factor is a health risk which is in your control. Age, gender and genetics are non-modifiable factors as we cannot change them. A modifiable risk factor however, can be eliminated with the correct lifestyle.

A recent study of 6,000 people from 22 countries called 'Interstroke' evaluated risk factors of stroke. The study showed that 10 risk factors are associated with 90% of the incidence of stroke and that most of these can be changed by lifestyle.

A stroke can be devastating resulting in death or a lifetime of physical impairment. The good news from this study is that many strokes can be predicted and the resultant burden of the disease reduced by following certain measures. Of the modifiable risk factors, blood pressure (hypertension) control was identified as the most important.

Five modifiable risk factors of hypertension, current smoking, abdominal obesity, diet and physical activity accounted for 80% of stroke.

When additional risk factors such as having Type 2 Diabetes, a high alcohol intake, psychosocial issues, abnormal apoliproprotein ratios and cardiac causes (such atrial fibrillation or flutter, previous myocardial infarction or valve disease) are taken into account these 10 risk factors account for 90% of the risk of stroke (1).

The following are key strategies for significantly reducing the risk of stroke:

• Maintain a healthy weight
• Limit your salt, processed and takeaway food intake
  
• Eat a balanced diet of vegetables, fruit, fish, poultry, meat, nuts and seeds, low fat dairy and whole grain carbohydrates
  
• Limit alcohol intake. Aim for no more than 2 standard drinks per day
  
• Go to your GP for a check up regularly
  
• Monitor your cholesterol levels
  
• Quit smoking
  
• Measure your waist regularly
  
• Exercise daily - aim for at least 30 minutes
  
• Get treatment for depression or stress

Unlike cardiac disease where there can be a lifetime of medication in order to reduce risk factors, the above strategies are all about leading a healthy lifestyle and that is free.

(1) O'Donnell. M. J, Xavier. D, Liu L, et al. Risk factors for ischemic and intracerebal haemorrhagic stroke in 22 countries (The Interstroke Study): Lancet 2010; DOI: 10.1016/S01140-6736(10)60834-3. Available at: http://www.thelancet.com/