Transcript Alcohol Awareness

ALCOHOL
AWARENESS
OUTCOMES
What are the daily recommended units of alcohol per day for men and women?
What are the short and long term affects of excess alcohol on the body?
Looking at calories and alcohol.
The body and the ability to process alcohol.
Quiz time.
TRIVIA
How many units are women recommended to have no more than per day?
How many units are men recommended to have no more than per day?
Name 3 things which may influence how you are effected by alcohol?
Do large amounts of alcohol encourage the body to store fat?
Does the body see alcohol as a poison?
ALCOHOL & THE BODY
Alcohol is classified as a depressant because it slows down the central
nervous system, causing a decrease in motor coordination, reaction
time and intellectual performance. At high doses, the respiratory
system slows down drastically and can cause a coma or death.
ALCOHOL & THE BODY
How does alcohol move through the body?
Once swallowed, a drink enters the stomach and small intestine, where small
blood vessels carry it to the bloodstream. Approximately 20% of alcohol is
absorbed through the stomach and most of the remaining 80% is absorbed
through the small intestine.
Alcohol is metabolized by the liver, where enzymes break down the alcohol.
Understanding the rate of metabolism is critical to understanding the effects of
alcohol. In general, the liver can process one unit of alcohol in one hour. If you
consume more than this, your system becomes saturated, and the additional
alcohol will accumulate in the blood and body tissues until it can be metabolized.
This is why having a lot of shots or playing drinking games can result in high
blood alcohol concentrations that last for several hours.
UNITS
The idea of counting alcohol units was first introduced in the UK in 1987 to help
people keep track of their drinking.
Units are a simple way of expressing the quantity of pure alcohol in a drink. One
unit equals 10ml or 8g of pure alcohol, which is around the amount of alcohol the
average adult can process in an hour. This means that within an hour there should
be, in theory, little or no alcohol left in the blood of an adult, although this will vary
from person to person.
The number of units in a drink is based on the size of the drink as well as its
alcohol strength. For example, a pint of strong lager contains 3 units of alcohol,
whereas the same volume of standard lager has just over 2 units.
DRINKS & THEIR UNITS
Drink
Glass/Bottle
Percentage
Units
Wine (Red, Rose or
White)
Small Glass 125ml
12%
1.5 Units
Wine (Red, Rose or
White)
Large Glass 250ml
12%
3 Units
Lager/ Beer/ Cider
Pint Lower Strength
3.6%
2 Units
Lager/ Beer/ Cider
Pint Higher Strength
5.2%
3 Units
Alcopop
Bottle 275ml
5.5%
1.5 Units
Single Shot of Spirits
25ml
40%
1 Unit
Large single shot of
Spirits
35ml
40%
1.4 Units
EFFECTS ON THE BODY
Everyone reacts differently to alcohol. Your height, weight and gender are just
some of the factors that play a part in how alcohol affects you. Even what you've
had to eat that day or how much sleep you've had recently can make a difference
to how you feel when you drink.
How hydrated you are also makes a difference so if you have been exercising be
aware alcohol may have more of an effect on you. The same can be said if you are
on medication always check the label to see whether it is safe to drink alcohol.
SHORT TERM EFFECTS
POSITIVES
Can allow you to feel more relaxed (some people are
more talkative)
Some people may feel more sociable
May feel more energetic
Happy elevated mood
SHORT TERM EFFECTS
NEGATIVE
Dizziness/ sickness/ confusion/ aggression/ drowsiness
Low blood sugar
Hangovers- dehydration, headaches
Falls, accidents and injuries
Impaired judgement/ decreased coordination & perception
Poor or interrupted sleep/ feeling lethargic
Distorted vision & hearing
Breathing difficulties, anxiety, blackouts, unconsciousness
LONG TERMS EFFECTS
Positive: Research shows drinking in moderation can help fight against heart
disease and can be more beneficial then being tee-total.
Negative: Liver, nerve and brain damage
High blood pressure, increased risks of heart disease & strokes
Vitamin deficiency, malnutrition, gastritis (inflammation of stomach wall) mouth &
throat cancer.
Alcohol poisoning
Social & mental problems i.e. job loss, depression, anxiety etc.
ALCOHOL & CALORIES
Often when thinking about alcohol we forget to think about the calories it
contains. Often we are unaware about the calorie content of each drink.
Alcohol contains about seven calories per gram whereas fat contains 9 calories
per gram, protein and carbohydrates contain 4 calories per gram. Alcohol has little
or no nutritional value to the body so all the calories are stored as fat unless
burned as energy.
Alcohol has a tendency to make us crave unhealthy foods such as kebabs, pizza,
chips etc. Again, this adds loads of unwanted calories to your evening.
ALCOHOL & CALORIES
Alcohol- especially beer- is associated with the fat storing hormone cortisol which
encourages fat to store around the belly, hence the term “beer belly”
B vitamins are involved in both the processing of alcohol and fat burning
therefore we struggle to burn fat efficiently when the body is busy processing
large quantities of alcohol.
Large amounts of alcohol also hinder the bodies ability to recover from exercise,
illness or injury again because your body is busy trying to remove the toxic levels
of alcohol.
ALCOHOL & CALORIES
The average wine drinker in England takes in around 2,000kcal from alcohol every
month.
Drinking five pints of lager a week adds up to 44,200kcal over a year, equivalent to
eating 221 doughnuts.
Many drinkers add to their calorie count by having snacks, such as crisps, nuts or
pork scratchings, to accompany their drinks.
A heavy drinking session is often followed by an unhealthy breakfast to help cope
with a hangover, which again helps to pile on the pounds.
Going for a fry-up instead of your usual bowl of cereal can add an extra 450kcal to
the calorie count from the night before.
CALORIES & ALCOHOL
Drink
Size or Type
Estimated Calories
Exercise To Burn It
Off
Beer/Lager/Cider
around 4%
Pint
200
20 minute run
3 Spirit & Mixers + 2
glasses of wine
Single shots
175ml
600
1 hour running
Jager Bomb
Inc red bull
213
25 minutes rowing
vigorous effort
Pina Colada
245 (2.7g fat)
60 minutes weight lifting
Rum & Coke
379
45 minute intense
boxing class
• Many women don’t realise that two large glasses of white wine not only puts them over the
recommended daily limit for regular alcohol consumption, but also provides them with nearly 20%
of their recommended daily calorie intake, at approximately 370kcal in total.
• Most people would baulk at consuming a full glass of single cream, but wouldn’t think twice about
the calorie content of a couple of pints. But the calorie content is similar and, over time, excess
alcohol intake can easily contribute to gaining weight.
ADVICE
After drinking alcohol try to leave at least 48 hours for the body to recover.
Keep track of how much alcohol you are drinking weekly. If you feel you are
drinking most days try some of the change for life schemes such as planning
other alcohol free events. I.e. cinema, exercise etc.
Make sure you know your limits, eat well and have plenty of sleep before social
situations involving alcohol.
Try to alternate alcoholic and non-alcoholic drinks on nights out. Bars should
offer free water but be aware some do not.
http://www.nhs.uk/Change4Life/Pages/cutting-down-alcohol.aspx
ADVICE
Drinking in rounds can mean you drink more than intended. Drink at your own
pace and opt out of rounds.
Don’t drink on an empty stomach; not only will alcohol effect you quicker but you
are more likely to choose unhealthy food options later on.
Pace yourself and set a time limit on when you will stop drinking.
Make sure you are hydrated during the day.
If you do get a hangover drink plenty of water the next day. Try eating a banana
too; they are particularly good due to potassium content, being gentle on the
stomach and also containing essential electrolytes which will have been lost while
drinking.
QUIZ
http://www.callitanight.co.uk/alcoholawareness/
TRIVIA
How many units are women recommended to have no more than per day?
How many units are men recommended to have no more than per day?
Name 3 things which may influence how you are effected by alcohol?
Do large amounts of alcohol encourage the body to store fat?
Does the body see alcohol as a poison?
TRIVIA ANSWERS
2-3 units per day, that’s no more than a standard 175ml glass of wine. (13%)
3-4 units per day, that’s no more than a strong pint of beer, lager or cider per day
(5.2%)
Height, weight, gender, mood, amount of sleep, medications, hydration levels,
amount of food eaten, amount of activity levels during the day.
Yes the body tends to store more fat because the body is to busy trying to
process the alcohol to be able to burn fat efficiently.
Yes the body sees alcohol as a poison and will try to get rid of it. This places a lot
of pressure on vital organs.
QUESTIONS & REMINDERS
Any Questions?
Reminder that next month is Weight Loss March
UPSU will be working with the NHS, Livewell Plymouth, Plymouth City Council,
and our very own Sport and Recreation Centre to help our staff make good food
and exercise choices. This campaign will take place from 1 - 31 March 2015
Please see the website for more details.
Thank you all for listening-enjoy some sensible and safe drinking