Alcohol: How Much is Too Much?

Written By Gina Guillaume

Growing up in the Caribbean, alcohol was everywhere—a constant at every celebration, every gathering, and every corner store. It was so deeply embedded in daily life that no one thought much about it. But as a physician, I’ve seen how alcohol quietly shapes our health and well-being, often in ways we don’t realize.

In this blog post, we’ll cover the basics of alcohol, including what is the definition of a standard drink, the classification of binge and heavy drinking, the negative impacts of alcohol, and practical ways to reduce alcohol intake for a healthier life.

Alcohol 101: What Counts as a Drink?

The Centers for Disease Control and Prevention (CDC) defines a standard drink as any beverage containing 0.6 ounces (14 grams) of pure alcohol. Here’s how that translates to common alcoholic beverages:

  • 12 ounces of beer

  • 5 ounces of wine

  • 1.5 ounces of a shot (distilled spirit)

While it might seem simple, it’s important to note that many cocktails, craft beers, or large wine pours may contain more than one standard drink. For example, a single craft beer might be equivalent to TWO standard drinks.

What is Heavy and Binge Drinking?

Excessive Drinking can have harsh consequences on the body, which I have witnessed professionally and across generations. Yet, many are not aware of what counts as heavy drinking.

The CDC defines binge drinking and heavy drinking differently, and there are differences for men and women:

  • Binge Drinking:

    • Men: Consuming 5 or more drinks on a single occasion.

    • Women: Consuming 4 or more drinks in a single occasion.

  • Heavy Drinking:

    • Men: More than 14 drinks per week.

    • Women: More than 7 drinks per week.

These patterns of drinking are associated with a higher risk of short- and long-term health problems.

The Negative Impacts of Alcohol

While alcohol is widely accepted, its overconsumption has far-reaching consequences on health and well-being. Here are some of the negative effects:

1. Weight Gain

Alcohol is high in empty calories, meaning it provides little to no nutritional value. A standard drink can contain anywhere from 100 to 200 calories—or more, depending on the drink. Over time, these calories can add up, contributing to unwanted weight gain and difficulty maintaining a healthy weight.

2. Mental and Physical Health

Excessive alcohol use is linked to a host of health problems, including:

  • Liver diseases, such as fatty liver, hepatitis, and cirrhosis.

  • Cardiovascular issues, including high blood pressure and an increased risk of stroke.

  • Mental health challenges like anxiety and depression.

3. Risky Behavior and Accidents

Drinking impairs judgment and coordination, which can lead to accidents, injuries, or risky behaviors such as drunk driving.

4. Addiction

Chronic alcohol use can lead to dependence and addiction, impacting relationships, work, and overall quality of life.

Resources for Those Struggling with Alcohol Use

If you or someone you know is struggling with alcohol use, there are resources available to help:

  • Substance Abuse and Mental Health Services Administration (SAMHSA): Call their free helpline at 1-800-662-HELP (4357).

  • Alcoholics Anonymous (AA): Find local AA meetings and support groups near you.

  • National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers resources and treatment locator tools.

  • Talk to Your Doctor: They can provide guidance, recommend therapy, or prescribe medications if needed.

Conclusion

Subscribe to my “Weekly Dose” newsletter to get the second half of this blog post where I share some practical tips on how to reduce alcohol, you don’t want to miss it!

Yes friends, alcohol may be a part of our culture, but being mindful of how much we drink and the impact it has on our health is essential. Whether you’re looking to cut back or support someone on their journey, small, intentional steps can make a big difference. Remember, health and happiness go hand in hand, and reducing alcohol intake is a step toward living your best life.

References

  • Centers for Disease Control and Prevention. (2021). Alcohol and public health. Retrieved from https://www.cdc.gov/alcohol

  • National Institute on Alcohol Abuse and Alcoholism. (2020). What is a standard drink? Retrieved from https://www.niaaa.nih.gov

  • Substance Abuse and Mental Health Services Administration. (2021). National helpline. Retrieved from https://www.samhsa.gov/find-help/national-helpline

  • World Health Organization. (2018). Global status report on alcohol and health. Retrieved from https://www.who.int

Gina Guillaume
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