Alcohol

Having a drink to unwind, celebrate, commiserate or give courage is part of British culture. Being a student can often involve peer pressure to binge drink.

Loughborough University Students' Union have made a series of videos which may get you thinking. Follow this link to their Better Decisions website.

It is amazing how alcohol can sneak up on us. The odd glass in the evening can quickly become 2 or 3, most evenings.

Know your limits, and try to stick to them…

Healthy drinking limits

The lower risk guidelines are:

women should not regularly drink more than 2 to 3 units a day
men should not regularly drink more than 3 to 4 units a day

Everyone should have 1-2 days off drinking per week.

You can calculate units of alcohol (see below) or use the Change 4 Life drinks checker.

Units of alcohol should be on alcohol labels or you can calculate by multiplying the percentage alcohol with the volume (in litres).

For example, a bottle of wine (75cl = 0.75 litres) with 12% alcohol, 0.75 x 12 = 9 units in the bottle.

Effects of drinking

Lower risk drinking

increased relaxation
sociability

Medium risk drinking (more than guidelines opposite)

lack of sleep
less energy
depression/stress
impotence or reduced fertility
decrease in work performance
risk of injury
reduced social interest

Higher risk drinking (35 + units for women and 50 + for men)

All of the above, plus

memory loss
risk of liver disease, heart disease and cancer
risk of alcohol dependence
family breakdown
financial loss

Benefits of cutting down

Physical

better sleep
feel better in the morning (fewer hangovers)
more energy
skin looking better
feel in better shape
stop gaining weight and lose a few pounds
feel less tired during the day
reduced risk of high blood pressure, cancer and liver disease
reduced risk of injury to yourself and others

Psychological/Social/Financial

improved mood
improved relationships with others
reduced risks of drink driving and criminal acts
save money
better work performance

Reducing the amount you drink

Keep a drink diary for a few weeks (see below or visit the NHS Choices interactive tools to track your drinking).

Medical warning : if you have physical withdrawal symptoms such as shaking, sweating or feeling anxious until you have a drink, take medical advice before stopping completely. See Last Orders below

Top tips for cutting down

make a drink last longer or add a mixer
switch to a smaller glass or lower strength beer/lager/wine
quench your thirst with non-alcoholic drinks
talk about your plans to cut down drinking
plan distractions for when you'd normally drink such as exercise
avoid/limit time with 'heavy' drinking pals
don't drink in rounds
eat before you go out to drink
treat yourself to a cinema trip or meal out with the money you've saved

Useful websites and helplines

The Last Orders website gives information on the services they provide, plus you can download a leaflet giving more on units, suggestions on cutting down etc.

Regents House is the local service giving support to the carers and family members of those using alcohol. Call 0800 052 5959

The University of Nottingham's HealthyU webpages provide useful information including pre-loading or pre-lashing and drink spiking. The University of Nottingham Counselling Service also produce a leaflet, Alcohol and Drugs: stay in control

Drinkaware is a drinks industry sponsored site which includes information pages, tools etc. The unit calculator lists common brands to help you plan for your night out.

The NHS Choices website has lost of pages on alcohol and health such as unit and calorie calculators, tips on cutting down, personal stories etc.

See the Change 4 Life website for more on reducing drinking including the sneaky drinks advert.

Alcohol Concern is a national charity campaigning for effective policy and improved services for those affected by alcohol. Their website gives further information. See also the National Drink Helpline 0800 917 8282

Getting help

Recognising that you have a problem is the first and hardest step.

Last Orders is the Nottingham city service for people who want to reduce the amount of alcohol they drink.

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Your GP can refer you or you can refer yourself by calling 0115 970 9590 or email lastorders@frameworkha.org

Last Orders provide a Specialist Triage Service where you will be assessed and then referred on to the most appropriate service. This can be done at either:

Cripps health centre (ring or email as above)
NEMS 8-8 Health Centre, Upper Parliament Street Nottingham (you can also drop in Mon-Fri 10-5 or Sat 11-4)
various other clinics across the city (ring or email as above)

Drink diary

Date: ……………

Drink diary
Day	What? How much?	Reason for drinking	When, where, who with?	How did you feel?	Units	Total
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Sources: Last Orders, NHS Choices, Change4Life, University of Nottingham HealthyU, University of Nottingham Counselling Service