People in the NHS Lothian area are being encouraged to think about how their weekly drinking adds up, as part of a national campaign to raise awareness of the recommended alcohol limits.
With guidelines stating that men and women should drink no more than 14 units of alcohol a week to reduce the risk of harm, the ‘Count 14’ campaign has been developed to demonstrate what 14 units actually means in terms of alcoholic drinks.
A unit is the best way to describe the quantity of pure alcohol in a drink. Fourteen units is the equivalent of:
- Six pints of medium strength beer, lager or cider (4 per cent ABV, 568ml)
- Six medium glasses of wine (13 per cent ABV, 175ml)
- Seven double measures of spirits (40 per cent ABV, 50ml)
The guidelines also highlight that if people do regularly drink around 14 units a week, it should be spread over three days or more – with some alcohol-free days – to reduce the risk of developing health problems.
Jim Sherval, Consultant in Public Health, NHS Lothian, said: “We welcome this campaign as knowledge is power. Drinking alcohol is one of the four key behaviours that can put your health at serious risk, along with smoking, lack of physical activity and a poor diet.
“Surveys estimate 30% of adults in Lothian are drinking more than this recommended maximum amount, so there is a lot to be gained from understanding what units are and how they can help you take control of your drinking and your health.”
Research to support the campaign highlights that less than a fifth of people (17 per cent) in Scotland currently know what the alcohol guidelines are, and half (53 per cent) agree they don’t really think about the amount of alcohol they drink.
However, 57 per cent agree that monitoring the amount of alcohol they consume is important, and over a quarter (27 per cent) stated they are looking at ways to try and cut down the amount they drink.
Chief Medical Officer Dr Catherine Calderwood said: “The guidelines are based on scientific evidence on the short and long term impacts drinking alcohol has on health.
“Regularly exceeding the recommended maximum amount can lead to serious problems, including cancer of the mouth, throat and breast. If men and women limit their alcohol intake to no more than 14 units in a week, it keeps the risk of developing these conditions low.
“This important campaign has launched not only to make people aware of the guidance, but to help them understand what 14 units means in terms of what they drink, so they can make informed choices and reduce the risk of harm.”
For further information on the guidelines, visit www.count14.scot
If you are concerned about your own, or someone else’s drinking, information on services available across Edinburgh and the Lothians can be found online via: www.nhslothian.scot.nhs.uk/HealthInformation/RecoveryInLothian/Pages/default.aspx
You can view the TV advert here: https://youtu.be/tFGqh9KtLHo
All figures, unless otherwise stated, are from Progressive. Total sample size was 840 Scottish adults. Fieldwork was undertaken between 1st and 24th February 2019. The survey was carried out by face-to-face CAPI interviewing. The figures have been weighted and are representative of all Scottish adults (aged 18+).
To reduce the amount you drink you could try :
- making a plan – Before you start drinking, set a limit on how much you’re going to drink and stick to it
- setting a budget – Only take a fixed amount of money to spend on alcohol
- take part in special alcohol-free initiatives such as Dry January or Go Sober for October
- alcohol-free drinks or a selection of mocktails
- mindful drinking; click this link to find out more; https://joinclubsoda.co.uk
There are lots of other simple and effective ways to cut down:
- Have a smaller drink.
- Cut down alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). Check the label on the bottle or ask bar staff for advice.
- Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
- Have several drink-free days each week.
- Cut back a little each day. That way, every day you do, is a success.
- Let your friends and family know you’re cutting down and it’s important to you, they can support you.
Drinking Diary
If you’re aiming to cut down your drinking, a good thing to do is to keep a note of what you drink and when. On a daily basis, make a note of:
- the alcoholic drinks you’ve had
- what time you had them
- where you were
- how many units you drank – use the Scottish Government’s alcohol unit generator and alcohol unit calculator to work this out
This will give you a good idea of:
- how much alcohol you’re drinking
- the situations in which you drink
- how you could start to cut down.
Download, or ask your GP for a copy of the daily drinks diary from NHS Health Scotland to record your progress
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