DRY JULY.

Have you considered not drinking for a month?

No.

Why?

The effects of alcohol on our bodies are well researched and documented.

Many of us enjoy a drink, it is very much a part of our Australian culture and considered a reward for a hard day or week.

We all know that drinking too much is not good for us but how much is too much? What is defined as excessive consumption of alcohol?

Do you know want drinking does even in small amounts to our minds and bodies?

The current recommendations for alcohol consumption are as follows:

One standard drink is equal to approximately:

285 mL of full strength beer (4.8% alc. vol)

375mL of mid strength beer (3.5% alc.vol)

425 mL of low strength beer (2.7% alc. vol)

100 mL of wine (red - 13% alc. vol, and white – 11.5% alc. vol)

100 mL of champagne (12% alc. vol) 3

30 mL of spirits (40% alc. vol)

275 mL bottle of ready-to-drink beverage (5% alcohol content)

It is recommended that you have no more than:

GUIDELINE 1

For healthy men and women, drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol-related disease or injury.

GUIDELINE 2

For healthy men and women, drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.

GUIDELINE 3:

For children and young people under 18 years of age, not drinking alcohol is the safest option. Parents and carers should be advised that children under 15 years of age are at the greatest risk of harm from drinking and that for this age group, not drinking alcohol is especially important. For young people aged 15−17 years, the safest option is to delay the initiation of drinking for as long as possible.

Alcohol-free days: Reducing the risks to your health

Regular alcohol-free days may help you to remain in control of your drinking and reduce the

likelihood of it becoming a habit. This is especially important if you drink above the Guideline

limits. There is evidence to show that if you drink (even at low levels) over time you will acquire

some tolerance to alcohol, but this will occur less if you only drink occasionally *NHMRC

Drinking outside of the above recommendations means you are consuming alcohol excessively.

Alcohol consumed in small quantities can stimulate appetite but when over consumed decreases appetite. Alcohol becomes a food source as it is calorie loaded. A standard glass of white wine, now that 100mls = 73 cals -306kj.

Excessive alcohol consumption can lead to nutritional deficiencies in:

*Vit A - night blindness can result from this and it's not a case of just supplementing with Vit A tablets as alcohol can also increase the toxicity of Vit A and beta-carotene. Vit A is also necessary for skin hair and epithelial tissues.

*Vit D - reduced bone density and increase in fractures because reduced intake of nutrients and absorption

*Calcium - alcohol increases urinary output of calcium through increased urinating.

*Vit K - provides a clotting factor to blood, alcohol reduces the synthesis of Vit K from the liver leading to a tendency to bleed and bruise.

*Potassium & Magnesium - vomiting, diarrhoea and urinary losses can have serious effects on the heart muscle.

*Wernicke's encephalopathy and Korsakoff's syndrome.

Both conditions are caused by deficiencies in Vit B-1 Thiamine as a result of poor or altered nutritional intakes. Symptoms of Wernicke's encephalopathy are confusion, jerky eye movements and unsteadiness the brain stem has characteristic lesions. It can be treated with B1 injections but healing is slow and sometimes incomplete. Korsakoff's syndrome is associate with Wernicke's and symptoms are memory loss and confabulation (making up stories to cover memory loss). Increasing B1 intakes with vegemite, yeast, peas and some meats will help to maintain B1 levels but reducing your intake of alcohol is preferable.

And many other nutrients are at risk of sub-optimal intakes like zinc, iron, folate, B, C, E making sure you are well nourished if you are drinking over the recommendations is essential to prevent health implications.

The effects of alcohol on your appearance:

Alcohol's diuretic effect makes you pee out your bodies water robbing you of precious hydration and it's not just doing it to your mouth. When your mouth is dry so is your skin. Dry skin is prone to wrinkle earlier and age you. I recommend drinking 1 for 1, 1 booze to 1 water. Want to slow the ageing process? Reduce your alcohol consumption or don't drink!

Do you suffer from pimples and notice they get worse with alcohol? It's not just the sugar in the alcohol stimulating the acne it's also the dry skin. 30 years as a beauty therapist taught me that it was difficult to educate people that moisture was necessary for preventing pimples. When sebum flows naturally to the surface of your skin its job is to protect your skin. If the surface is dry the sebum can do it job and builds up under the dry skin causing blackheads and pimples.

Facial redness, flushing, rosacea and psoriasis can all be linked to the effects alcohol has on your skin.

Your hair will also show the dehydrating effects of alcohol weak, dry, brittle hair is prone to split ends and will cause hair loss.

Alcohols influence on your decision-making process are never more publicly documented than on Facebook!

This year I have decided to participate in Dry July it's done for raising funds for cancer. It's my choice to do it for the health benefits. Now it won't be hard for me as I drink once a week at my family catch up and don't have much of a tolerance for it so I usually have 2-3 glasses and I am done. I don't like feeling out of control YEP one of those control freaks!

This has been taken for the Dry July website to give you an idea of what you may enjoy with a month of no alcohol.

Having a Dry July has great health benefits. Each year our participants report sleeping better, having more energy and productivity and of course, no hangovers! So you're not only helping others, you're helping yourself. It's a win-win!

Here are some of the benefits you could experience by going dry this July:

Clear your head Increased energy levels Sleeping better/snoring less

Weight loss Sense of achievement Save money

Dry July Foundation https://www.dryjuly.com

Why don't you see if you can do it? Why don't you see if you can't do it?

Alcohol destroys friendships, families, marriages, careers and people lives. If you have a loved one/friend or family member who you think has an addiction to alcohol, by all means, let them know you are concerned about the effects on their health. But if they do not believe they have a problem it is not your place to MAKE THEM BETTER. As difficult as it is, it's natural to want to help someone you care about, until they see they have a problem you will not be able to make them see it. Encourage them to seek help but detach yourself from their behaviour. Unless you are their parent and you have a responsibility, you are their partner or friend or family member forcing someone to confront an issue you see can make you a co-dependent and does not help your loved one. It is up to them to seek help.