Alcohol and your health: risks and lower-risk drinking

How alcohol affects the body

Alcohol is a drug that affects nearly every part of the body. In the short term it slows the brain and nervous system, which is why it can relax you but also blur judgement, slow reactions, and, in larger amounts, cause slurred speech, unsteadiness, vomiting and, at high levels, dangerous alcohol poisoning. It makes you pass more urine, which contributes to the dehydration behind a hangover. Over time, regular heavy drinking damages many organs. It is a leading cause of liver disease, raises blood pressure and the risk of heart problems and stroke, harms the stomach and pancreas, and is linked to at least seven types of cancer, including breast and bowel cancer. It also affects sleep, mood and weight.

The UK lower-risk guidelines

The UK Chief Medical Officers advise that to keep health risks from alcohol low, both men and women should not regularly drink more than 14 units a week. As a rough guide, 14 units is about six pints of average-strength beer or ten small glasses of lower-strength wine. Importantly, if you do drink as much as 14 units, it is better to spread this over three or more days rather than saving it up for one or two heavy sessions, as concentrated drinking carries extra risks. Having several drink-free days each week is a good habit. The guidelines also make clear there is no completely safe level of drinking — the less you drink, the lower your risk — and that pregnant women are safest not drinking at all.

Signs that drinking is becoming a problem

Alcohol problems develop gradually, and it is not only people who are visibly dependent who are affected. Warning signs worth noticing include drinking more than you meant to or finding it hard to stop, needing alcohol to relax or to face the day, drinking in the morning, or feeling guilty about your drinking. Regularly drinking above the guidelines, needing more to get the same effect, neglecting responsibilities, or friends and family expressing concern are all important signals. Physical signs can include poor sleep, low mood and feeling shaky or anxious when not drinking. Recognising these signs early makes it far easier to change course, and it is never too late or too early to look honestly at your own drinking.

Cutting down safely and getting support

Cutting down brings quick and lasting benefits: better sleep, more energy, improved mood, weight loss, lower blood pressure and reduced long-term disease risk. Practical steps include setting yourself a limit, having several alcohol-free days a week, choosing smaller measures or lower-strength drinks, alternating alcoholic drinks with water, and not keeping large amounts at home. Free tools and apps from the NHS can help you track units. Importantly, people who are physically dependent on alcohol — for example who feel shaky, sweaty or anxious without a drink — should not suddenly stop on their own, as withdrawal can be dangerous; they should seek medical advice first. Your GP and local alcohol services offer confidential, non-judgemental support.

When alcohol is an emergency

Very high levels of alcohol can be life-threatening. Signs of alcohol poisoning include confusion, being unable to stay awake or wake up, slow or irregular breathing, cold or pale, blueish skin, vomiting, and seizures. If someone is unconscious or cannot be roused, do not leave them to sleep it off — call 999, and while waiting, keep them on their side to protect their airway if they vomit. Withdrawal in someone dependent on alcohol can also become an emergency, with severe shaking, confusion, hallucinations or fits, which needs urgent medical help. Knowing these warning signs matters, because prompt action can save a life. For everyday concerns about drinking, though, your GP is the right first step.