In her monthly column, Susan Webb, director of public health for NHS Grampian, offers advice on staying in control of how much alcohol you drink
In Scotland, the amount of alcohol sold is equivalent to each adult drinking 19.6 units per week.
It is recommended men and women should not exceed 14 units a week and have at least three alcohol-free days.
For many of us, our drinking patterns have changed over time. In the past you may have drunk alcohol while out. Now, because of changing demands from work or family, you could be spending more time at home; going out less but drinking more.
Getting back on track is easier than you think, though.
Stick to the guidelines. Most drinks tell you how many units are in them but, as a general guide, a standard glass of wine, a lower strength pint of beer, a can of medium strength cider or a “home” measure of spirit can equal at least two units of alcohol.
If drinking at home, especially spirits, use a measure or a jigger to keep track.
Take a break from alcohol. Alcohol-free months have shown improvements in sleep and energy levels, with weight loss and reduced blood pressure. It’s good for your liver, too.
The season of agricultural shows is upon us. While this means an opportunity to show your livestock, see new machinery and renew or make new contacts for some, it can mean days in the “beer tent” for others. It’s easy to reach for one drink after another and have more than you meant to.
Space alcoholic drinks out by alternating with a soft drink and eating a snack, or drink with a meal to slow down how fast you drink.
Saving up our units during the week to help us relax at the weekend or a special event is not a good plan. This is often termed “binge” drinking and can lead to long-term health problems and increases your chances of injury, assault and theft.
If you are going to go out and have a drink, plan how you are going to get home. Remember, drinking heavily at night can mean that you are still over the limit in the morning.
Visit soberingthought.co.uk for more information, or NHS Grampian’s healthline offers free confidential advice on 08085 202030.
A copy of our Fit for Farming booklet is available from nhsgrampian.org/fitforfarming