How much alcohol is safe to drink?

Many adults like to drink some alcoholic beverages, but how to judge whether drinking is unsafe? If you question whether your drinking habits are worthy of attention, you should know that the threshold for harmful drinking is much lower than you think.

Millions of people drink beer, wine, and spirits without developing the drinking habits that cause problems. However, even if you do not suffer from alcohol use disorder, your drinking may still endanger your health and well-being.

At a safe level, how much alcohol can you drink and still be considered a low-risk drinker? How much alcohol will make you a high-risk group?

According to extensive research conducted by the National Institute of Alcohol Abuse and Alcoholism (NIAAA), less than 2% of people who drink under the established guidelines will suffer from alcohol use disorder.

If you are assessing your risk, here is what you need to know about drinking guidelines.

Watch now: 5 health problems that can be caused by excessive drinking

Men: Drink 4 cups or less a day

For men, low-risk drinking is considered to be four or fewer standard drinks on any given day and less than 14 drinks in a given week. According to NIAAA, a person must meet both daily and weekly guidelines in order to maintain a low risk.

In other words, if you are a man who only drinks four standard cups a day, but you drink four cups Every Every day, you have to drink 28 glasses of wine per week-which is twice the recommended level of low-risk drinking.

Drinking four glasses a day four times a week also exceeded the guideline.

Women: Drink 3 cups or less a day

Studies have shown that compared with men, women suffer from alcohol use disorders when they drink lower amounts of alcohol. Therefore, women’s low-risk drinking guidelines are lower. NIAAA’s low-risk consumption guidelines for women are three or fewer standard cups a day, and no more than seven cups a week.

Similarly, both daily and weekly standards must be met to stay in the low-risk category.If you are a woman who only drinks two glasses of wine a day but you drink two glasses of wine Every Every day, that is, 14 cups a week-twice the recommended amount for low-risk consumption.

It is important to remember that the guidelines vary from country to country.

Heart health and longevity

When considering NIAAA’s consumer guidelines, it is important to note that “low risk” does not mean “healthy.” In fact, low-risk drinking may not be the optimal level of heart health. An international study dedicated to the risk of cardiovascular disease found that consuming less alcohol may help prolong life.

The study involved nearly 600,000 adults with no history of cardiovascular disease from all over the world. Participants drink 0 to 350 grams of alcohol per week (from this perspective, the recommended amount for American men is equivalent to 196 grams—about six glasses of alcohol).

Studies have found that drinking 100 grams or less of alcohol per week has the lowest risk of mortality.

“Low risk” does not mean “no risk”

In some cases, any amount of alcohol consumption cannot be considered low risk. Depending on your age, health and other conditions, you may need to drink less – or not drink at all.

In some cases, you may need to stop drinking alcohol altogether:

  • You are taking certain drugs that have a negative effect on alcohol.
  • You are pregnant or trying to become pregnant.
  • You have certain medical conditions, including liver cirrhosis, hepatitis C or chronic pain, as well as certain heart diseases and mental disorders.
  • You plan to drive or operate heavy equipment.

Personalized approach

The NIAAA guidelines apply to “ordinary people”. The threshold varies greatly, and there are many factors involved. It is best to take a personalized approach to find a safe drinking volume for you.

The Harvard Men’s Health Watch recommends that you consult your doctor to determine how much alcohol you can drink safely.Your doctor can consider your entire medical history to make accurate recommendations.

As you age, or if you need to control certain health conditions (such as blood pressure), your alcohol consumption may need to be reduced. It is important to remember that what is safe and healthy for you may be different for others.

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It is a good idea to measure your current drinking level and assess whether you often exceed the low-risk drinking guidelines. You can consider reducing alcohol consumption or quit smoking altogether. If you feel that your relationship with alcohol has affected your overall health and well-being, please do not hesitate to seek help.