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drinking less alcohol

If you're concerned about how much you might be drinking, Northumberland's team of Health Trainers may be able to help.

 

We have tips, advice and strategies that can be used in you day-to-day life to help reduce your drinking and form healthier habits.

If you’re ready to try to reduce the amount you're drinking, we are ready to kick-start your new routine and help you to keep it going.

Read on for more information and to get in touch with the Health Trainers Northumberland team.

Why cut down your alcohol intake?

Over time, drinking too much alcohol can raise your blood pressure. High blood pressure can damage your arteries and artery walls by making them less elastic. This makes it easier for fatty material to build up and limits the flow of blood and oxygen, which can lead to a heart attack or stroke.  

 

Alcohol contains 7 Kcals per gram which is almost the same as fat, meaning that it could be contributing to your weight gain if not accounted for. Therefore, if you are trying to lose weight it is worth thinking about what you are drinking as well as what you are eating. 

Did you know… 

 

Standard 175ml glass of 12% wine = 133kcal (the same as 3 Jaffa Cake biscuits)

Pint of 5% strength beer = 239kcal (the same as a standard size Mars Bar)

50ml glass of 17% cream liqueur = 153kcal (same as a standard size Wagon Wheel)

Standard 330ml bottle of 4% alcopop = 172kcal (same as 2 chocolate digestive biscuits)

Double measure (50ml) of 17.5% fortified wine = 77kcal (same as 10 jelly babies) 

Double measure (50ml) of 40% gin = 95kcal (same as a standard size Milky Bar)

(Source: NHS website) 

Guidelines

Keeping within the Chief Medical Officer (CMO) guidelines is a healthier way to include alcohol in your diet.  

To keep health risks from alcohol to a low level if you drink regularly, men and women are advised not to drink more than 14 units of alcohol per week on a regular basis. 

It is recommended that you spread your drinking over three or more days, with alcohol free days, in between if you regularly drink as much as 14 units. 

If you want to cut down, try to reduce the number of days where alcohol is consumed, or appropriately reducing the number of drinks consumed per session.

 

Also, look out for ‘low or no Alcohol’ alternatives as a good way to cut back on alcohol but still have the same taste. 

  • Single small shot of spirits* (25ml, ABV 40%)
    = 1 unit 

  • Alcopop (275ml, ABV 5.5%)
    = 1.5 units 

  • Small glass of red/white/rosé wine (125ml, ABV 12%)
    = 1.5 units 

  • Bottle of lager/beer/cider (330ml, ABV 5%)
    = 1.7 units 

  • Can of lager/beer/cider (440ml, ABV 5.5%)
    = 2.4 units 

  • Pint of lower-strength lager/beer/cider (ABV 3.6%)
    = 2 units 

  • Standard glass of red/white/rosé wine (175ml, ABV 12%) = 2.1 units 

  • Pint of higher-strength lager/beer/cider (ABV 5.2%)
    = 3 units 

  • Large glass of red/white/rosé wine (250ml, ABV 12%)
    = 3 units 

 

(Source: NHS website) 

Here are some examples of alcohol and their units:

Drinking more than 14 units can lead to serious health problems such as:  

  • Some cancers  

  • Stroke  

  • Heart disease  

  • Liver disease  

  • Brain damage 

  • Damage to the nervous system  

Units of alcohol infographic for Health Trainers website

Click on the image above to enlarge it.

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Citrus

Now is a good time for a fresh start

Take the first step towards a healthier
lifestyle by contacting us today.
 
Complete the contact form, call
01670 623 840 or email  healthtrainers@northumberland.gov.uk and a member of the team will come back to you.

Thank you. A member of the team will contact you as soon as possible.

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