Using any amount of alcohol can pose risks. Even small amounts of alcohol can be damaging to your health and increase your risk of injury. That’s why if you drink, try to drink less.
Alcohol use during pregnancy can harm a developing baby, even before a person may know they are pregnant. No alcohol use is safest during this time.
Following Canada’s Guidance on Alcohol and Health can reduce your risk of health problems.
Alcohol can increase your risk for many serious health problems including heart disease, stroke, and some cancers.
Even a small amount of alcohol can be harmful to health. The more alcohol you drink per week, the more problems can add up. Following Canada’s Guidance on Alcohol and Health can reduce your risk of developing long-term health problems including:
Drinking less can also decrease your risk of injury and violence.
The more alcohol you drink per week, the higher your risk of health problems.
No Risk: 0 drinks per week. Not drinking has benefits, like better health and better sleep.
Low Risk: 1-2 standard drinks per week. You will likely avoid risks linked with alcohol use.
Moderate Risk: 3-6 standard drinks per week. Your risk of developing some types of cancer, including breast and colon cancer increases.
Increasingly High Risk: 7 or more standard drinks per week. Your risk of heart disease or stroke increases. Each added standard drink greatly increases the risk of problems linked to alcohol use.
What is a Standard Drink?
In Canada, a standard drink is 17.05 millilitres or 13.45 grams of pure alcohol, meaning:
Alcohol can affect a person’s menstrual cycle. This can include irregular periods and changes to when menopause starts (the ending of menstruation). The amount of alcohol that can cause problems can be different for different people. The more alcohol that you use and the more often you drink, the higher your risk.
For people who are pregnant, who are trying to become pregnant, or who may be pregnant, no alcohol is safest.
Alcohol can affect a person’s ability to get an erection and affect their sperm. The amount of alcohol that can cause problems can be different for different people. However, the more alcohol you use, the higher your risks.
There may be a few reasons you’re drinking more and a good place to start is thinking about what those reasons may be.
Alcohol may be providing a benefit to you in some way. If you want to reduce your use, it will be helpful to think about other things you can do that will provide that same benefit to you. For example, if you use alcohol to reduce anxiety in social situations, you could try preparing some conversation starters you can use to ease into small talk.
Often there are patterns that develop and changing some part of the pattern will help. For example, if you often go out for drinks with colleagues after work, try doing something else fun together after work, or go out for lunch to catch up instead.
Make a plan. Decide ahead of time about how much you’re going to drink and what you’re going to drink. Tell some of your friends and family about your plan so they can help you stick to it. Put reminders about the plan and motivational messages in key places like your door and your phone.
If you do go out for drinks, start with a glass of water so you’re not drinking too much because you’re thirsty, and then alternate water with alcohol. When you’ve reached your limit, continue with just the water.
Choose smaller drinks or drinks with lower alcohol content (i.e., beer, coolers vs spirits). Learn more about standard drink sizes.
Don’t keep alcohol in your home. Remove the temptation.
Alcoholic drinks can be expensive. Try making a plan about how you will use the money you save from cutting back. Use the plan to help motivate you.
If you’re drinking to cope with a stressor, try another way to coping. Physical activity is a great way to cope with stress, so maybe go for a walk when you feel like you want a drink.
Some people may find that their alcohol use is stopping them from enjoying day-to-day life.
Here are a few signs that alcohol use may be causing problems:
It can be hard to ask for help because of the worry of being judged by others.
Even if you have delayed asking for help, it’s never too late to make changes to your alcohol use. It’s never too soon to ask for help and support if you have concerns about your own alcohol use or someone else’s alcohol use.
It’s never too late to make healthy changes to your alcohol use. It’s never too soon to ask for help and support if you have concerns about someone’s alcohol use.
There are many resources and services to help you or someone you know with concerns about alcohol use.
If you are concerned about your drinking or your partner’s drinking, talk with your health care provider or call the AHS Addiction Helpline, or for more information and to find services in your area go to AHS Addiction & Mental Health.
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