Alcohol

Tips for Drinking Responsibly

The information below was taken and adapted from  http://www.hamsnetwork.org/, Harm Reduction for Alcohol.

• Eat before you drink - Between the stomach and the small intestine there is a valve called the pyloric valve. When you eat a good sized meal this valve closes to keep the food in the stomach for digestion. If the meal has a high fat content the valve can remain closed for up to six hours. Proteins pass through more quickly and carbohydrates pass through the quickest of all. So if you eat a big meal of fried chicken or pizza before you drink, the alcohol will be absorbed slowly, your BAC (blood alcohol content) will remain low, and you will not become intoxicated quickly. Drinking on an empty stomach will make BAC rise very quickly and you may well pass out or suffer a blackout. And what is the fun of a party which you cannot even remember? Note: eating after you have drunk has little or no effect. 

• Drink water - Make certain that you drink plenty of water before you start drinking any alcohol. Alcohol is a diuretic and it will cause you to become dehydrated. Having plenty of water in your system will keep you from feeling thirsty and you will drink more slowly. Drinking slowly is the best way to enjoy alcohol and avoid blacking out or passing out.

• Drink more water - Before, during and after, drink water.  To make sure you stay hydrated, after every drink you have, drink a glass of water or a non-alcoholic beverage.  This will ensure your are drinking more slowly and will keep you hydrated and feeling better the next day. 

• Plan your transportation - Never drive to a drinking event. The most sensible thing is to leave your car keys at home. Walking or using public transportation is the most sensible thing. If you drink at a friend's house you may even arrange to sleep over and leave when you are sober in the morning. Do not drink on impulse when your only means of getting home is driving. 

• Know what you are drinking and how much - A RED SOLO cup of alcohol, DOES NOT EQUAL ONE drink. For example a standard drink is a 12 oz beer (5% alcohol), 5 fluid oz of wine (7% alcohol), or 1.5 fluid ounce shot of 80 proof liquor (40% alcohol).   For more on the standard drink, click on the following link. Rethinking drinking - National Institute on Alcohol and Alcoholism If you are making the drink yourself, use a shot glass to measure.  If you don't know who or how it was made, don't drink it, or assume its more alcohol than a standard drink.

• Have a buddy - Have a friend you can trust to be there for you.  Support each other.  Decided to follow these tips together and support each other in acting on them.  

• Stick with your buddy/buddies - If you went out together, stay together and if you separate for a time, always, always, find each other and check back in.  

Definitions

The following information was taken from the National Institute on Alcohol and Alcoholism and The Centers for Disease Control and Prevention.

• Moderate use: According to dietary guidelines for Americans, moderate drinking is up to one drink a day for women and up to two drinks a day for men. 

• Binge Drinking: NIAAA defines binge drinking as a pattern of drinking that brings blood alcohol concentration (BAC) levels to 0.08 g/dL. This usually occurs after 4 drinks for women and 5 drinks for men—in about 2 hours.

• Heavy Drinking: SAMHSA defines heavy drinking as drinking 5 or more drinks on the same occasion on each of 5 or more days in the past 30 days.

• Alcohol Abuse: a pattern of drinking that results in harm to one’s health, interpersonal relationships, or ability to work. Alcohol abuse can manifest itself via the following:

  • • Failure to fulfill major responsibilities at work, school, or home.

    • Drinking in dangerous situations, such as drinking while driving or operating machinery.

    • Legal problems related to alcohol, such as being arrested for drinking while driving or for physically hurting someone while drunk.

    • Continued drinking despite ongoing relationship problems that are caused or worsened by drinking.

    • Long-term alcohol abuse can turn into alcohol dependence.

• Alcohol Dependency/addiction: a chronic disease. The signs and symptoms of alcohol dependence include:

  • • A strong craving for alcohol.

    • Continued use despite repeated physical, psychological, or interpersonal problems.

    • The inability to limit drinking.

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Identifying a Problem

Often times we may not see our behaviors as problematic.  Others may identify that there is a problem before we do.  This can leave people feeling at odds with others, isolated, and just plain angry.  Below are some signs that you or someone else may have a problem with alcohol.

• Experiencing problems in relationships that don't seem to get resolved

• Difficulty attending classes, getting work done, staying awake or focused in classes

• Social interactions decrease, some friends don't want to be around you if you are drinking or the only activity you do with friends is drink

• Emotions and thoughts seem scattered

• Focus of your day is about when you will drink next

• It causes anxiety or agitation to not have a drink near by or in hand

• You drink 5 or more drinks (men) or 4 or more drinks (women) at one event (binge drinking)

• You have black outs or periods of time that you don't remember due to drinking

• You experience shakiness or feel sick if you do not have a drink

• You can't stop at one or two drinks

If you are not sure if you have a problem or want some help finding resources, click on the alcohol screening tool sponsored by the Maine Office of Substance Abuse.  

Mindful Consumption

Mindful consumption means you are aware of what you are drinking, how much you are drinking, how fast you are drinking and how the drinks are affecting you.  Being mindful when you are using alcohol can considerably cut down on money spending, embarrassing moments and illness. Below are some considerations for using alcohol responsibly. 

- Know what you're drinking. A standard drink is equal to 14.0 grams (0.6 ounces) of pure alcohol. Generally, this amount of pure alcohol is found in

• • 12-ounces of beer (5% alcohol content).

  • 8-ounces of malt liquor (7% alcohol content).

  • 5-ounces of wine (12% alcohol content).

  • 1.5-ounces or a “shot” of 80-proof (40% alcohol content) distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).

  • If you didn't see it made or didn't make a drink yourself, it's probably more than a standard drink.

- Make sure you eat some food at least before and maybe even during your drinking.

- Alternate your alcohol consumption with water, seltzer, some other soft drink.

- Drink slowly, don't "pound," "chug," or "slam" your drinks. 

- Just because it tastes good, doesn't mean there is no or little alcohol in it.

Cutting Back is an Option

Whether you think you have a problem or not, cutting back on drinking can always be an option.  Cutting back can mean only drinking on weekends and being more mindful about how you drink.  It can mean abstaining for a period of time to see you how feel when alcohol is not in the picture.  It can mean sticking to beer instead of adding shots or mixed drinks.   Cutting back can also help you figure out if you have a more serious problem. 

Some benefits of "cutting back" (below information is taken from Drink Smarter)

• You'll begin to notice that you sleep better

• Your eyes and skin will seem brighter

• You'll feel more alert and better able to concentrate at work

• You'll have more energy when you spend time with family/friends

• You'll have more money to spend on the other things that make you happy

• You may find you start to lose weight

• You'll have less headaches

• You may suffer from less stomach complaints

• You'll feel more in control

• You'll help reduce your risk of serious alcohol related illness over time

• You'll feel good about yourself and what you've achieved

What to do if You've Identified a Problem

The first step is coming to terms with the idea that there may be a problem.  If this has happened, coming into the counseling center is a good second step. One of the counselors can help you explore the idea more and come up with a plan that is appropriate for you, your goals, your needs and your values.  The process is different for everyone and is truly based on your goals. 

If the counseling center doesn't feel like an option for you, there are other avenues to take but ultimately having someone in your corner, supporting your plan, whatever it is, should be a priority.  Though some people can make changes without much support, the majority of us need help to follow through on making some of these changes. 

You can also look at the links and articles below for more ideas about how to best make the changes you want to make. 

Helpful Links

Snapshot of how college drinking effects students and the community: 

http://www.collegedrinkingprevention.gov/StatsSummaries/snapshot.aspx

Local Area AA Meetings

http://csoaamaine.org/

CDC FAQs about Alcohol Abuse

http://www.cdc.gov/alcohol/faqs.htm#alcoholismAbuse

Drink Smart.com

http://www.drinksmart.com/ 

Articles of Interest

Signs, Symptoms, and Help for Alcoholism and Other Alcohol Use Problems - Taken from helpguide.org

College Drinking Survey: Nearly Half of Maryland Students Binge Drink- CBS News

Cheap Drinks And Risk-Taking Fuel College Drinking Culture - NPR, recent story on college drinking