Denial about alcohol consumption is prevalent and can lead to severe health consequences. It’s crucial to honestly assess your alcohol intake to determine if you need to cut back.
‘Normalizing’ occurs when a group uniformly engages in a particular behavior, and opting out can make you feel like an outsider. For many, this behavior revolves around moderate drinking. It’s easy to convince ourselves that only former addicts or peculiar abstainers choose to forgo alcohol, while the rest of society enjoys wine with dinner, pints at the pub, and cocktails for celebrations without issue.
However, the reality is that a significant portion of the population consumes alcohol excessively, resulting in adverse effects on health, mental well-being, relationships, and professional life.
According to the 2019 NHS Health Survey for England, 48 percent of adults reported drinking alcohol at least once a week. Additionally, a 2021 NHS survey revealed that 36 percent of individuals aged 55-64 exceeded the recommended maximum of 14 units per week, compared to 23 percent of those aged 25-34.
A post-pandemic survey conducted by Lunzer Wine reported even higher figures, with 71.2 percent of respondents admitting to drinking at least weekly—an indication that many individuals may underreport their alcohol consumption to official sources like the NHS. Use our calculator below to assess your own alcohol intake; if the number appears in red, you may be surpassing the recommended weekly limit.
The detrimental effects of alcohol cannot be understated, as evidenced by official government statistics revealing staggering figures of alcohol-related harm. In England alone, 20,970 alcohol-related deaths were recorded in 2021, with over a third attributed to chronic liver disease (7,872 cases). Additionally, hospital admissions due to alcohol totaled 342,795 between 2021-2022, with twice as many men as women requiring hospitalization.
The ongoing cost of living crisis has exacerbated alcohol consumption, with a December survey by Alcohol Change UK indicating that one in six individuals aged 18-34 are drinking more to alleviate anxiety compared to pre-pandemic levels. Shockingly, 14 percent prioritize purchasing alcohol over other essential items.
Given these alarming trends, it’s unsurprising that many individuals are contemplating reassessing their relationship with alcohol.
Leona Parker, 46, an events organizer, shares her experience: «I decided to quit in late August after a summer of excessive drinking. In my line of work, it’s all too easy to indulge, and upon calculating my weekly alcohol intake, I was appalled. Mid-week dinners routinely included a bottle of white wine, followed by cocktails and prosecco during nights out. My husband and I were both entrenched in ‘post-work pub’ culture, and we mutually agreed to take a break.»
Reflecting on her decision, Parker notes unexpected improvements in her well-being: «I didn’t anticipate a significant difference, but I’ve been pleasantly surprised by my increased alertness in the mornings. I have more energy, and my husband has shed weight from skipping hangover breakfasts.»
Anna Sudbury, a therapist and accredited sobriety coach, highlights the common tendency to underestimate alcohol consumption, particularly with large serving sizes or standard double measures. She emphasizes the influence of social norms, stating, «We gauge our drinking based on those around us. If everyone is onto their third bottle of red, it’s easy to rationalize our own behavior. However, that doesn’t mean it’s healthy.»
Sudbury stresses the severe health risks associated with even moderate alcohol consumption, including «premature death, seven types of cancers, and 200 diseases, along with harm to relationships and society.» She underscores the significance of being informed about the true impacts of alcohol consumption.
Chinyere Williams, a forensic toxicologist and lecturer, warns of the life-threatening consequences of excessive alcohol consumption: «Alcohol is a depressant that slows functions linked to the central nervous system. Breathing, cognitive abilities, speech, and reaction times are all impaired. Combining alcohol with medications or drugs can have a cumulative effect, potentially leading to respiratory depression and death.»
With these sobering realities in mind, here are signs indicating it’s time to reevaluate alcohol consumption. Remember, you don’t need to experience all six to consider cutting back.
You make poor decisions
Making poor decisions while under the influence of alcohol is a common occurrence, but certain actions signal a need to reassess one’s relationship with alcohol. Instances of infidelity, physical or verbal altercations, or putting personal safety at risk—such as walking home drunk, losing keys, phone, or cash card, or getting into a vehicle with an intoxicated driver—serve as strong indicators that alcohol consumption should be curbed. Research from Utrecht University indicates a correlation between personality traits like impulsivity and sensation seeking and alcohol use, suggesting that individuals with a propensity for risk-taking are more likely to consume alcohol excessively, exacerbating the associated dangers.
However, poor decisions aren’t always dramatic; they can manifest in subtler ways, such as neglecting responsibilities or opting for mindless activities instead of engaging in meaningful pursuits. According to Patrick Fox, a sobriety therapist and host of The Alcohol ReThink podcast, if alcohol becomes a determining factor in your actions or inactions, it’s a sign that your relationship with alcohol warrants scrutiny. Fox reflects on his own experience: «As a parent, I realized the detrimental impact of hangovers on my availability and parenting abilities. Drinking was pulling me away from being the kind of father I aspired to be.» Consequently, Fox abstained from alcohol altogether in 2018.
You’re not functioning at your best
If you find yourself coasting through work, feeling perpetually sleep-deprived, shelving important discussions and plans at home, or consistently skipping the gym in favor of lounging on the sofa, it’s easy to attribute these behaviors to middle age. However, could your lack of enthusiasm be attributed to alcohol consumption?
«People often become accustomed to feeling hungover, tired, or anxious, leading them to underestimate how much better they could feel,» explains Laura Drane, a psychotherapist specializing in addiction recovery. The notion of being a ‘functioning drinker’ can perpetuate denial for years, as individuals may continue to fulfill professional and familial obligations despite the negative impact of alcohol.
Drane notes, «We’re all familiar with post-alcohol anxiety, which often results from drinking. This combination can create a destructive cycle of ‘drinking to feel better,’ ultimately exacerbating the underlying problem.»
Anna Sudbury emphasizes that waking up groggy every morning or experiencing consistent low mood and energy levels is not normal. «We tend to attribute these symptoms to menopause, aging, or our busy lifestyles,» she says. «However, it takes sustained abstinence from alcohol to truly understand what feeling ‘good’ is like.»
You have health issues
Health issues stemming from alcohol consumption are often associated with end-stage alcoholism, such as cirrhosis, stroke, or cancer, leading many to believe that they are immune to such consequences. However, regular drinking can compromise overall health, albeit in ways that may not be immediately recognized as alcohol-related.
«The body requires a diverse range of ‘good’ bacteria in the intestine to maintain effective immune function,» explains Navin Khosla, a pharmacist at Now Patient, a telehealth and online pharmacy. «However, alcohol can disrupt the quantity and variety of these bacteria, resulting in a weakened immune system.»
Furthermore, alcohol’s impact extends to mental health, affecting cognitive processing and contributing to negative thoughts, feelings, and chemical changes that can manifest as anxiety and low mood.
In addition to these direct effects, alcohol consumption can exacerbate or trigger common health issues associated with middle age, such as high blood pressure and Type 2 diabetes. These health concerns may not always be attributed to alcohol consumption but can be worsened by regular drinking.
Alcohol’s impact on the skin is noteworthy. «Approximately 20 percent of ethanol is absorbed in the stomach,» explains Williams, «but the remaining 80 percent is absorbed in the small intestines. Upon absorption, the liver metabolizes ethanol using alcohol dehydrogenase, converting it into acetaldehyde. In some individuals, acetaldehyde accumulation triggers an allergic reaction, resulting in flushed appearance due to chemical build-up.»
As Patrick Fox highlights, the longer one engages in drinking, the higher the associated risks. «Although immediate effects may not be evident, regular drinking over time significantly increases the likelihood of developing illnesses later in life,» he explains. «After 10-20 years of regular drinking, the risk of various cancers escalates due to alcohol’s carcinogenic properties. Additionally, the risk of strokes, heart disease, and liver disease skyrockets. Even the brain is affected, experiencing shrinkage due to alcohol-induced reduction in brain volume, as it prompts brain cells and connective tissue cells to expel water.»
You struggle to have time off drinking
Difficulty abstaining from alcohol, even temporarily, may signal problematic drinking habits. The concept of participating in initiatives like Dry January or Sober October may seem absurd, and suggestions of taking occasional breaks from drinking or limiting alcohol consumption to weekends may be met with skepticism. If you find yourself planning attendance at events based on alcohol availability or rely on drinking to cope with social gatherings like weddings or funerals, it indicates a reliance on alcohol to maintain a sense of normalcy.
«A key sign of problematic drinking is the inability to control alcohol intake once you start,» notes Laura Drane.
According to Anna Sudbury, dependency manifests as an inability to uphold pledges to abstain from drinking, coupled with feelings of anxiety, frustration, and intolerance when unable to consume alcohol.
If you consistently avoid being the designated driver and always ensure access to alcohol, your drinking habits may have transitioned from casual to a compulsive need.
Your relationships are affected
Excessive alcohol consumption can strain relationships in various ways. While sharing a nightly glass or two with your partner may initially create a relaxed atmosphere, overindulging can lead to arguments, forgetfulness about plans, and a diminished sex life.
The aftermath of a night of drinking can result in mornings filled with hangovers, making it challenging to navigate normal family dynamics and causing a higher likelihood of canceling social engagements. Additionally, alcohol’s effects on inhibitions and judgment can exacerbate irritability, leading individuals to perceive anger as an appropriate response in certain situations, increasing the likelihood of arguments.
A 2017 study conducted at The University of Tennessee found a negative correlation between alcohol use and relationship satisfaction. The authors attributed this phenomenon to increased relationship stress stemming from one partner’s hazardous drinking habits.
Navin Khosla emphasizes the importance of alcohol dosage, noting that small amounts may induce a more sociable demeanor. However, as alcohol concentration increases, individuals may experience diminished inhibitions and fine motor control, potentially leading to behaviors such as knocking over glasses or speaking loudly with less discretion. At higher doses, aggression, agitation, or physical illness may manifest.
Moreover, alcohol’s impact on fertility is significant. It can lower testosterone levels, reducing the quality and quantity of sperm and making it more challenging for both partners to achieve orgasm. In men, alcohol consumption is a major contributor to impotence.
You drink faster than others
If you find yourself consistently drinking faster than others, eagerly chasing the buzz of alcohol as soon as the first glass is poured, it may indicate a growing dependence on alcohol to feel at ease. Finishing drinks in half the time it takes others or always being the first at the bar could be signs that your relationship with alcohol needs reassessment.
According to Anna Sudbury, alcohol dependence can be diagnosed by a doctor based on symptoms and behavior observed over a period of time, typically ranging from three to 12 months. Key indicators include impaired control over alcohol consumption, prioritizing alcohol over other aspects of life, and experiencing unwanted physical or mental effects from drinking. It’s crucial to note that one doesn’t need to reach extreme circumstances to recognize the need for a change in alcohol consumption habits.
Navin Khosla explains the physiological aspect, stating, «There’s a finite amount of enzymes in your body that can break down alcohol. When you consume alcohol, these enzymes are immediately overwhelmed, leading to a ‘backup’ effect where subsequent alcohol consumption remains unprocessed. This explains why some individuals may appear increasingly impaired even after they’ve stopped drinking.»
Additionally, Chinyere Williams highlights a common misconception regarding hangovers, noting that individuals may still be intoxicated the morning after heavy drinking sessions. This underscores the importance of caution, particularly if planning to drive the following day, as intoxication levels can only be accurately determined through breathalyzer testing.