Empowering people to change the world’s relationship with alcohol, Edinburgh-based One Year No Beer saw its biggest intake in 2020, following an unprecedented year that drove many out of their comfort zones and into the arms of unwanted habits.
Scooping Spectators Economic Innovator of the Year Award, and Great British Entrepreneur for Scotland and Northern Island, the behaviour change programme and online toolkit for surviving modern society alcohol free, is working tirelessly to support people towards making positive lifestyle choices.
With over 80,000 members in 90 countries, last year the platform witnessed an increase of 287% in searches for coaching and quadruple the number of courses purchased.
Ruari Fairbairns, Co-Founder and CEO of One Year No Beer, explained: “We help people change their relationship with alcohol which, leads to most of them fundamentally transforming their lives – for the better.
“We are developing technology that will enable members to connect over the common goal of changing behaviour, be that caffeine, sugar, gambling, social media and ultimately empowering our members to help the world, live life better.”
Currently One Year No Beer is a content and digital publishing business with the backing of a powerful global following. The intention now is to pivot into a technology business scaling the proven model to become a global wellbeing brand that will help people reduce unnecessary anxiety they have in life enabling them to be the best version of themselves.
Ruari Fairbairns explains what they have done to keep up with demand: “We have stripped out cost, optimised customer journeys and done an enormous amount of foundational work in preparation for scaling even further.
“Due to the pandemic, we are all having to work remotely, but this has only strengthened our offering, allowing us to focus more money into the platform and its abilities. On top of everything we did to prepare for another year like last, we will also soon be launching our long-awaited Web App and, we also have a few secrets up our sleeve that are going to make 2021 one to remember, for all the right reasons!”
OYNB is not an abstinence programme; it is not about eliminating alcohol entirely. It’s about empowering people to break down old habits and build new ones, creating a positive mindset that lets the individual take back control and make clear-sighted decisions.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
IMPROVING SLEEP QUALITY
March is National Bed Month and therefore there has never been a more relevant time to start thinking about our sleep.
Many people across the UK can find it difficult to get the quality and quantity of sleep that they need. Lack of good quality sleep can affect how our body works, such as by changing the levels of hunger and stress hormones in our body during the day, which can increase our blood pressure and affect our heart and circulatory system.
For adults it is recommended to try and get around 8 hours of sleep per night, but sometimes it can be the quality of our sleep which keeps us from topping up our energy levels.
With this in mind, here are some tips for getting the shut-eye we need:
Exercise
Exercising can strengthen our heart and arteries but can also improve the quality of our sleep. Whilst any kind of exercise can be of benefit, ensure that any exercise conducted 1-2 hours before going to bed is at a low to moderate intensity to prevent an increase in stress hormone release before going to bed. This may include a short walk or activities such as yoga.
Be Consistent
Having a consistent bedtime routine can help us to wind down during the evening. Simple steps such as taking a hot bath or changing into pajamas can help to prepare both our body and our mind for sleep.
Regulate Light Exposure
Light exposure helps us to regulate our body clock. When it gets dark, our body secretes a hormone called ‘melatonin’ which helps us to sleep. By getting exposure to natural light in the day and limiting our exposure to screens and bright lights late at night, we can help to improve our overall sleep quality.
Avoid Late-Night Coffees
It is recommended to avoid caffeine past 2pm. This is because caffeine, a stimulant found mainly in coffee and tea, has a half-life of around five hours. This means that if you drink a cup of coffee at 5pm, half of it will still be left in your bloodstream at 10pm and this can affect your sleep quality.
Avoid Alcohol
Although some people may find it easier to get to sleep after having a glass of wine, alcohol is known to stop us from being able to enter the deepest stage of sleep and therefore can leave us feeling tired the next day. Excess alcohol consumption can also lead to weight gain which can place strain on our heart.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Dry January
This month is Dry January, when lots of people around the UK stop drinking alcohol for the month and try to address the effects of overindulgence during the festive season. If you have not yet joined in, it is not too late!
Drinking too much alcohol can increase your risk of high blood pressure, some types of cancer, weight gain, type 2 diabetes, heart disease and other long-term conditions. Whether you are taking part in Dry January or not, Heart Research UK wants to help you manage your drinking habits for a healthier you in 2021.
Understand alcohol units Alcohol content varies between different types of drink and different brands of similar drinks. Check the labels so you know exactly how many units are in each serving of your chosen tipple. Go online to find easy-to-use unit calculators to help you track your intake over the week and compare drinks. Alcohol units | Alcohol Change UK
How much can I safely drink? For men and women, the maximum recommended alcohol units each week is 14, spread over 3 or more days. If you are pregnant it is recommended that you do not drink alcohol at all. Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools
Stay on track Try to keep yourself on track by regularly reminding yourself of the health and financial benefits of cutting down on drinking. Avoid temptation by removing alcohol from your home or hiding it away. Even if you are not seeing friends and family in person, you can connect with people online who are also trying to cut down or quit drinking to provide support and motivation. By telling other people about your intention to control your drinking, you are more likely to stick to it.
Manage your drinking during the pandemic Many people have increased the amount of alcohol they consume at home during lockdown and it may sometimes feel that there is little else to do. Instead of drinking, focus on positive activities, such as setting physical activity goals or learning a new skill.
Alternatives to Alcohol Develop your taste for alcohol free alternatives, such as reduced calorie soft drinks and squash, herbal teas or water with slices of lemon, lime, mint leaves and ice. Try making your own mocktails or mix things up with some sparkling water or tonic water as an alternative to alcoholic bubbles and garnish with chunks of fresh fruit to add colour.
Reward yourself for your success Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink. Avoid using alcohol as a reward.
10 Dry January tipsfrom RUARI FAIRBAIRNS, Co-Founder and CEO of Edinburgh’s One Year No Beer:
How to set yourself up for successfully drinking less next year, when so many of us have relied on alcohol to help get through the pandemic:
2020 has been such a challenging year for so many, but it’s time to think about how to start planning for success – God knows we all deserve some!
With this in mind, here are my 10 top tips to help you get ahead of the game so that you can go into 2021, firmly on your A-game.
Be sure to stock up on alcohol-free drinks so that when you’re feeling the need to drink something at the end of a long day, there are plenty of tasty alternatives for you to enjoy. Why not order yourself a new different alcohol-free drink to try every weekend throughout January and February so that you can look forward to having a tasting session and enjoying and talking about the different flavours? Make it exciting!
Cutting back on the booze will also do wonders for your bank balance so pick something that you have wanted for a long time and then set aside the money that you would have otherwise spent on alcohol, so that you can save up for it and finally buy it.
Make a promise to yourself that you are going to get healthy in 2021 – use the calorie calculator on the OYNB website to calculate how many calories you will be saving by cutting back on the booze.
Remind yourself of the importance of sleep when it comes to mental and physical health – alcohol disrupts sleep patterns, it’s a myth that a glass of wine will help you to relax enough to sleep. Alcohol causes slow-wave and REM sleep cycles to be impacted, resulting in shorter sleep cycles which are disrupted. After removing alcohol from your diet you will sleep in deeper and longer cycles and this will really help your body to rest and repair each night.
Set yourself a fitness goal – whether it’s a marathon, or simply a 5km walk around the local park, once alcohol is removed from your diet, your body will have more energy for physical exercise, so help yourself to stay on track, by picking something to focus on and work towards.
Speaking of exercise, remind yourself that this is a marathon, not a sprint. There is no point abstaining from alcohol in January, only to go full throttle at it again in February. This will simply do more damage than good. Take some time to educate yourself about the shorter-term benefits of abstaining from alcohol – these only improve over time.
Forgive yourself for ‘blips’ – Much like dieting, which is also bad for you! – people slip up from time to time and instead of giving up because you are disappointed in yourself, learn to quickly forgive yourself so that you can put it behind you and get back on track. There’s no use wallowing in one bad decision or a moment of weakness. In fact, focus on your Streak achieved instead!
Address barriers to your success head-on by explaining to your friends and loved ones, what you are doing and why – maybe even ask them to get on board and join you. By speaking directly to these people and explaining why you are not drinking, it will help you to get them on side, and enable them to see things from your perspective.
Tune in to the impact of alcohol on your mental health – Alcohol is one of the most common and unhelpful coping strategies for stress, depression and anxiety. Yet overuse of alcohol can contribute to the worsening of mental health issues and lead to lower moods and anxiety. Using alcohol will not address any mental health problems, but only make these issues worse.
Finally, if you are still struggling with all of this, take some time to identify what might be sitting at the root cause of your need to drink alcohol – is it your job? Are you having problems in your relationship? Have you got money worries? If you take some time to uncover the triggers, then this will go a long way to helping you to address them.
Founded in 2015, OYNB is an award-winning behaviour change programme and online toolkit for surviving modern society alcohol-free, aimed at anyone drinking more than 3 glasses of wine a week.
With a member base of over 80,000, they believe that having a community is crucial to making a positive lifestyle change, and so the founders are constantly finding new and exciting ways to provide this support.
OYNB is not an abstinence programme; it is not about eliminating alcohol entirely. It’s about empowering people to break down old habits and build new ones, creating a positive mindset that lets the individual take back control and make clear-sighted decisions. They are now developing technology that will enable members to connect over their common goals, such as caffeine, sugar, gambling and social media.
Substantial discounts will support people towards regaining control of their relationship with alcohol amidst UK’s crisis
Discount deals will run from 24th November 00:01 GMT until 30th November 00:00
Recent data shows that millions are turning to alcohol to cope with the pandemic – leading to a decline in both physical health and mental health for many across the nation.
In a bid to support those in need and encourage them to kick start their ’New Year Now’, the online toolkit for surviving modern alcohol-free society, OYNB will be offering a blanket discount of 25% across all of their products for this year’s Cyber Week.
Ruari Fairbairns, Co-Founder and CEO of OYNB comments: “It’s absolutely devastating to read these recent reports confirming the number of people drinking at ‘high risk’ levels has doubled to almost 8.5million since February.
“By offering a huge discount on our products at the end of this month, we really hope that it will encourage people to invest in themselves and turn things around now so that they can move into the new year feeling happier and stronger both physically and mentally.”
People interested in addressing their relationship with alcohol will be able to bag themselves discounts on all of the OYNB Challenges which are designed to cover 28, 90 and 365 days.
They will also be able to purchase discounted Alcohol Free Me bundles as well as Accelerator calls and the OYNB Mastermind aimed specifically at anyone who has been alcohol free for 90 days or more.
Fairbairns continues: “Many people are already aware of the fact that they drink too much, but it’s more important than ever for them to address this and work towards going into the new year in a positive mindset.
“Through offering these discounts as part of this year’s Cyber Week we really hope that people will start to take action now! And for those who want to delay this a little, for whatever reason, we are also offering people the opportunity to delay the start date of their challenges to the 1st January.”
OYNB has recently launched their New Year Now campaign which aims to support people towards making positive lifestyle choices now, rather than waiting for key milestone dates like Dry January or the start of 2021 to kickstart their path to recovery.
The sole mission behind the campaign is to encourage people to acknowledge the impact that C19 has had on their drinking behaviour and support them in committing to a longer alcohol-free streak than just one month. That commitment will empower them to start 2021 off with a really solid foundation for physical and mental health and wellbeing.
Ruari Fairbairns, CEO and Founder of One Year No Beer, explains what happens to your body after you stop drinking, and draws a timeline of all the amazing benefits you can expect to enjoy from quitting alcohol
Ruari Fairbairns said: “Quitting alcohol comes with so many amazing benefits! You will start to notice improvements in your overall health from week one. As you continue on your path of being alcohol-free, you will notice your body becoming a well optimised machine.“
The inescapable fact is boozing causes a lot of health issues plus foul moods, crazy sugar cravings, poor sleep, unpleasant toilet habits and poor concentration. Booze also massively contributes to depression and anxiety.
Whilst we seek its numbing qualities to ease mood, booze is playing a cruel game. It is medically classed as a depressant, and over time it depresses your natural body chemistry and leads to that gnawing anxiety and heaviness.
Ruari says, “One of the most common questions we get asked is ‘what happens when you stop drinking?” There are so many benefits of not drinking alcohol, including sleeping more deeply and, as a result of this, increased physical and mental energy; restored hydration (leading to dewier and more youthful skin); weight loss and improved fitness; improved moods and a feeling of contentedness.”
Ruari explains in more detail with the following timeline …
What happens when you quit drinking:
Alcohol timeline
Short term benefits
The good news is our bodies LOVE being booze-free and respond really quickly. The lift in mood and depression is one to the key reasons people continue to stay booze free with the help of OYNB – because the natural high feels so good!
What happens to your body in the first few days?
1 – 12 HOURS
An hour after your last drink, your liver starts working overtime, clearing the alcohol from your bloodstream to prevent alcohol poisoning. Yep! Booze is poison and the liver has to alter its chemical structure so it doesn’t kill us – changing alcohol to acetaldehyde and then acetate.
Acetaldehyde, a highly toxic substance and a known carcinogen, so although acetaldehyde exists in the body only for a brief time before it is further broken down into acetate, it has the potential to cause significant damage. You may experience nausea and tremor as your body deals with all this. At the time your pancreas also starts producing extra insulin, which causes intense carb cravings.
12 – 24 HOURS
Your blood sugar has potentially normalised, if you haven’t created a glycemic roller-coaster by sugar and carb binging. To rebalance, eat healthy foods and drink lots of water.
48 -72 HOURS
For most, the worst is over by now. Although you may still feel groggy and tired depending on how much booze your body had to process. If, however, you had a bigger booze problem than you realised, then sweating, increased pulse, tremor, anxiety and agitation may continue or kick in at this time. A serious alcohol problem may need medical support from your GP to prevent fits or DTs.
72 HOURS ONWARDS
Any hangover side effects are now officially out of your system, you finally feel back to yourself physically and mentally. And to think this is only 72 hours into your quest to stop drinking alcohol for a month.
When you stop drinking alcohol for a week:
· You start sleeping more deeply and your physical and mental energy to increase as a result.
· Your skin begins to look dewier and more youthful as hydration restores.
· Skin conditions such as dandruff, eczema, and rosacea may also improve.
Sleep & hydration
After only one week of not drinking you will be making better decisions as well as benefiting from improved learning and problem solving. You will also find yourself feeling more creative. Even if you don’t have a huge appetite you will find your eating pattern improving day by day.
One of the most obvious benefits of not drinking alcohol for a week is that your body will be hydrated. This means you will have more energy, increased physical performance and you will be experiencing less headaches.
Calories & money saved
As well as the mental and physical benefits of not drinking alcohol, your wallet will also be feeling fuller.
· Wine drinkers can expect to save around £22.
· Beer drinkers would save £18 for giving up alcohol for a week.
The benefits of not drinking alcohol for 2 weeks include:
· No more acid reflux
· Stomach lining returns to normal
· Continued sleep and hydration improvements
· Noticeable weight loss
Now that you have quit drinking for two weeks, your body will be improving on the inside and you will be starting to look different on the outside too. You will have saved 2160 calories (six pints or six 175ml glasses of wine on average) by giving up alcohol for two weeks.
Drinking 12 pints of beer in two weeks is the equivalent to eating ten large slices of cake, 2160 calories.
Total money saved now from giving up alcohol for two weeks, £45 for wine and £35 for beer.
The benefits of not drinking alcohol for 3 weeks:
· Reduced risk of stroke and heart problems
· Better kidney health
· Improved vision
Congrats! 3 weeks of giving up alcohol is no mean feat! It is well known that drinking too much alcohol can lead to increased blood pressure. Now that you have stopped drinking for three weeks your blood pressure will start to reduce. This is one of the most important benefits of not drinking alcohol.
Calories & money Saved
Now you will have saved yourself a very healthy:
· £54 if you average 6 beers a week
· £67 if you consume 6 glasses of wine a week over the last three weeks.
You could put that saved cash to good use and start a gym membership to help burn off all the extra energy you have since you have had no alcohol for three weeks.
What happens when you stop drinking for 4 weeks?
· Reduce liver fat by up to 15%
· Better looking skin
· More likely to have reduced drinking for 6 months after the end of your challenge
Another health benefit from giving up alcohol for a month is improved liver function. After four weeks of no drinking your liver will start to shed excess fat. With the liver playing a part in over 500 vital processes, you also give your body a better chance of removing contaminants, converting food nutrients, storing minerals and vitamins.
Giving up alcohol for a month will have a positive impact on your skin due to your increased hydration levels. You could even reward yourself with an alcohol-free beer one night, which are also lower in calories and there are now so many to choose from.
Calories & money saved
You will also have reduced your calorie intake by 3840 for the month, if you used to drink six glasses of 175ml wine a week, or 4320 calories over the month if you used to drink six pints of lager a week.
For your bank balance that equates to saving:
· Over £70 if you drink beer
· And just under £90 by giving up wine for a month.
What happens when you give up alcohol for a month?
Your liver fat reduces by up to 20%, allowing it to flush toxins out of the body more efficiently.
Your cholesterol (a risk factor in heart disease) drops up to 5% and your glucose stabilises (decreasing your risk of developing type 2 diabetes). All the inward changes begin to show through in a healthy glow of the skin and eyes.
Benefits of not drinking alcohol for 3 months or more
There is a lot to expect when you stop drinking for 3 months. Alcohol is related to 7 different cancer types.
By giving up alcohol for 3 months you reduce your chances of getting cancer.
After a year of not drinking, you and your life will be transformed.
At OYNB we’ve been on this journey with 100s who’ve gone long-term booze-free and we see it every time:
* Weight loss and improved fitness * Improved moods and a feeling of contentedness * Better relationships * Increased productivity and focus at work * More pound in the pocket (if you spent an average of £75 a week on drinking at home and going-out, that’s a saving of £3900 over a year) * Ability to absorb vitamins and minerals increases * Reduced risk of cancer and decreased stress levels * Quicker immune response
This month is Sober October, when lots of people around the UK stop drinking alcohol for the month. If you have not yet joined in, it is not too late!
Research has found that alcohol consumption has increased in one fifth of people due to the coronavirus pandemic. As many as two fifths of people who have been furloughed are thought to be drinking more alcohol. Drinking in excess can increase your blood pressure and lead to weight gain, which is bad news for your heart.
If you have stopped drinking for October, we have some tips to keep you on track:
We hope these tips will help you if you are thinking about stopping drinking, but haven’t yet taken the plunge:
Avoid temptation by not having alcohol in the house
Tell other people you have stopped drinking. By telling other people about it, you are more likely to stick to your goal
Reward yourself for your success. Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink.
Regularly remind yourself of the health and financial benefits of not drinking. You could use the money you save to buy yourself a reward.
If you go back to drinking after October, keep a drink diary to record your weekly alcohol intake. If you are consuming more than 14 units a week, take steps to address it.
Scottish charities call to cut deaths from our biggest killers
Dear Editor,
Heart disease, cancer, stroke, chronic lung disease and diabetes are responsible for around two thirds of all deaths in Scotland – around 39,000 every year – and are among the world’s biggest killers. And yet sadly deaths from these conditions are often preventable. The burden of these diseases on families and on our society cannot be underestimated.
This week, as a global campaign takes place raising awareness of the impact of these non-communicable diseases (NCDs), we have come together – representing ten of Scotland’s leading health charities – to call for action.
We believe many of these deaths and lost healthy years of life are preventable through addressing modifiable and societal risk factors. Official statistics estimate that each year around 14,000 deaths in Scotland could be prevented through public health interventions.
As a collective, we have set out a series of priorities to tackle three of the biggest risk factors that affect people today – tobacco use, alcohol consumption and unhealthy diets – to improve the health of everyone in Scotland.
Evidence shows the environment around us heavily influences whether we smoke, the amount of alcohol we drink and what we eat. The visibility of products on our high streets and the way they are marketed all contribute to Scotland having one of the lowest healthy life expectancies in Western Europe.
This is particularly true in our most deprived communities where levels of smoking, harmful alcohol use and overweight and obesity are often at their highest. Research shows us that this is in part due to the higher presence of outlets in these areas selling alcohol, tobacco and unhealthy food and drink. We must act now to ensure that the healthy choice is an easy choice for everyone in Scotland.
Covid-19 has also provided a wake-up call on these issues. We are becoming aware of possible links between smoking, alcohol intake and obesity on the severity of Covid-19 infections, highlighting the need to take action now more than ever as we continue to tackle the Covid-19 pandemic.
Scotland has been a pioneer in public health. It was the first country in the UK to ban smoking in enclosed public spaces and the first in the world to introduce a minimum unit price for alcohol.
In this week of awareness, we are calling on all political parties to place the prevention of Scotland’s biggest killers as a priority and to give a strong commitment, ahead of next year’s Scottish Parliamentary elections, to work with us to create a step change in the health of the nation.
Yours sincerely,
Alison Douglas, Chief Executive, Alcohol Focus Scotland Shelia Duffy, Chief Executive, ASH Scotland Lorraine Tulloch, Programme Lead, Obesity Action Scotland Lindsay Paterson, Interim Director, SHAAP Joseph Carter, Head of the Devolved Nations, Asthma UK and the British Lung Foundation Dr Charmaine Griffiths, Chief Executive, British Heart Foundation Michelle Mitchell OBE, Chief Executive, Cancer Research UK Andrea Cail, Scotland Director, Stroke Association Angela Mitchell, National Director, Diabetes Scotland
Scots are the most likely in the UK to be drinking same or less since before lockdown was imposed
Lockdown was predicted to cause a sharp rise in alcohol consumption and binge-drinking but most UK drinkers (65%) actually drank the same, less or stopped drinking altogether during lockdown compared to previously.
In the weeks following the reopening of the hospitality sector, this trend has continued. Brits are continuing to drink in moderation, but more and more are choosing to do so at the pub.
Scotland is no exception to this trend and, though Scottish pubs only recently reopened their doors, close to a third (30%) of Scots have returned to the pub at least once.
Scots continue to drink in moderation despite the reopening of pubs
The latest YouGov survey commissioned by the Portman Group (2,296 UK adults, 12-13 August) shows that the moderate majority continues to prevail in the UK, even with the much-celebrated reopening of pubs.
92% of Scottish drinkers are drinking the same (59%), less (27.5%) or have cut alcohol out altogether (6%) since the hospitality sector reopened compared to before lockdown.
Scots are the most likely in the UK to be drinking the same, less or have stopped compared to drinkers in England (85%), Wales (88%) and Northern Ireland (89%).
Concerningly 5% of Scottish drinkers said they were drinking more since the hospitality sector reopened than before lockdown. We encourage anyone concerned about their own, or another persons’, drinking to visit Drinkaware or the NHS online for free advice and guidance.
The moderate majority of Scottish drinkers (69%) continue to drink responsibly, within the Chief Medical Officer guidelines of 14 units per week. Weekly intakes remain similar to before lockdown.
Scottish drinkers are also slightly more moderate than their English (66%) and Welsh (68%) counterparts in terms of remaining within the guidelines.
More than a quarter of Scottish pubgoers return to their local
While many of us continue to drink at home, a great number of Scots have resumed much loved habits of gathering at their local pub. Pubs have put in place diligent social distancing measures to ensure that communities can revisit pubs while feeling safe and secure. Scots are responding well to the ‘new normal’ with almost three quarters (76%) saying social distancing has not deterred them from a return to the pub.
It’s not just drinkers who have been making the most of the pubs reopening; pubs have long been a happy and inclusive environment for all members of the community.
The recent period has seen Scots making a cautious return to many much-loved venues outside of just hospitality, including shops and beauty salons, and it seems that, despite one in eight (12%) feeling the pinch after months of furlough or even job losses, we are still setting aside time and money to return to our favourite institutions, something that has been made clear with the popularity of August’s Eat Out to Help Out scheme.
Pubs in Scotland opened their doors once again on 15 July. Despite this, close to a third (30%) of Scottish adults have made their way back to the pub, slightly higher than Northern Ireland (26%) but lower than Wales (37%) and England (42%).
Speaking about the results of the survey, John Timothy, CEO of the Portman Group, the social responsibility and regulatory body for alcohol in the UK, commented: “During the course of the COVID-19 crisis there has been a fear that many people would turn to alcohol and that misuse would increase.
“Yet Scots are showing continued moderation both at home and, happily, now back at the pub. It’s great to see people supporting their community pubs while drinking sensibly and maintaining social distancing.”
Commenting on the results in Scotland, Douglas Meikle, Head of Alcohol Policy at the Scottish Alcohol Industry Partnership, said: “It’s encouraging that so many Scots continue to drink within the CMOs’ guidelines of 14 units a week, in spite of the unprecedented nature of lockdown, with many deciding to drink less.
“As things get back to being more normal it will be important to continue that trend and encourage those who want to go back to our pubs and bars that they can do so safely”.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Cut back on alcohol
There has been a 21% increase in the frequency of alcohol consumption in the UK since the COVID-19 lockdown. It has been suggested that stress and anxiety, as well as changes to our daily routine, are the reasons why some people are drinking more. Too much alcohol can be harmful to your heart as well as contributing to weight gain and mental health problems.
We have some tips to help keep your alcohol consumption within the recommended limits.
How much is too much?
It is recommended that men and women do not consume more than 14 units of alcohol each week, spread out over three or more days. The number of units of alcohol in a drink depends on the size of your drink and the alcohol strength. A pint of strong beer contains around three units of alcohol and a bottle of wine contains around 10 units. More information about alcohol units can be found here: https://www.nhs.uk/oneyou/for-your-body/drink-less/know-your-alcohol-units/
Keep a record of how much you are drinking
Many people don’t really know how much they are drinking or whether their drinking is putting their health at risk. By keeping a record of your weekly alcohol consumption, you will be able to work out whether you need to cut down. You can complete the Drinkaware self-assessment to find out if you are drinking too much HERE.
Pour smaller measures
When you drink alcohol at home, you are in control of the amount you pour into the glass. Try to control the amount of alcohol in your drinks by measuring it out using a measuring jug. A small glass of wine is 125ml (1.6 units), a medium glass of wine is 175ml (2.3 units) and a large glass of wine is 250ml (3.3 units). A 25ml shot of a spirit is 1 unit.
Include more alcohol-free days
If you are drinking every day, or most days, you could include more alcohol-free days each week. Make a plan at the start of the week and decide which days will be alcohol-free. Try to find some low-sugar alcohol-free drinks to enjoy on the days when you do not drink alcohol.
Plan ahead
Before you pour your first drink of the day, set yourself a limit and make sure you stick to it. You could put a post-it note on the bottle to remind yourself when to stop. Try reducing the amount you drink by having a soft drink in between alcoholic drinks and/or dilute your alcoholic drinks with a mixer to slow down your alcohol consumption.
Get help
If you are worried about your own drinking, or if you are concerned about the amount someone else is drinking, you can get advice and support from the NHS – https://www.nhs.uk/live-well/alcohol-support/
