Prevention & life stages

Cutting Down on Alcohol

To keep health risks low, the UK guideline is to drink no more than 14 units a week, spread over three or more days, with drink-free days.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Cutting down on alcohol means keeping within lower-risk limits and having alcohol-free days. A "unit" is a measure of pure alcohol — roughly a single spirit measure, half a pint of normal-strength beer, or a small glass of wine is more than one unit.

Why it matters

Regularly drinking above the guidelines raises the risk of liver disease, several cancers, heart problems, high blood pressure, and mental health and sleep problems. Cutting down lowers these risks and often improves sleep, energy, weight and mood.

Practical tips

How to make it work

  • Keep within 14 units a week, spread over three or more days, and have several drink-free days.
  • Use smaller glasses and lower-strength drinks, and check the units on labels.
  • Alternate alcoholic drinks with water or soft drinks.
  • Avoid drinking to cope with stress or to get to sleep.
  • Set yourself goals and track your drinking, for example with an app.
  • Plan alcohol-free days each week and find other ways to relax and socialise.

Good to know. If you drink heavily, do not stop suddenly without advice, as withdrawal can be dangerous. Seek help from your GP if you find it hard to cut down, or if you have withdrawal symptoms such as shaking or sweating.

Answers

Cutting Down on Alcohol: frequently asked questions

How much alcohol is safe to drink?

There is no completely safe level, but to keep risks low the UK guideline is no more than 14 units a week for both men and women, spread over three or more days, with some drink-free days.

What are the benefits of cutting down on alcohol?

Drinking less can improve sleep, energy, mood, concentration and weight, and lowers the risk of liver disease, several cancers, high blood pressure and heart problems.

Related

More on prevention & life stages

Stopping SmokingStopping smoking is the single best thing you can do for your health — support and stop-sm…Healthy Weight and BMIA healthy weight lowers the risk of many diseases. BMI and waist size are useful guides, t…Looking After Your HeartYou can greatly cut your risk of heart disease and stroke by not smoking, eating well, sta…Preventing Type 2 DiabetesType 2 diabetes can often be delayed or prevented by reaching a healthy weight, eating wel…Sun SafetyProtecting your skin from strong sun — with shade, clothing and sunscreen — helps prevent …Nutrition in PregnancyA healthy, varied diet supports you and your baby in pregnancy — take folic acid and vitam…

Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Start for Life
  • UK Chief Medical Officers’ guidance
  • British Dietetic Association (BDA)

Building health-promotion or lifestyle content?

We create clear, accurate, referenced health explainers, guides and behaviour-change content for teams and learners.

Talk to us ☎ +44 7448 439750
☎ Call Get a Proposal