Drinking habits: experts explain small changes to reduce damaging effects

Experts outline ways to change drinking habits to lower health harms, citing the 14-units-per-week guideline and risks from binge drinking; they report measures such as spreading intake, taking alcohol-free days and alternating alcoholic with non-alcoholic drinks.

Leading experts in the UK have outlined ways to change drinking habits to lower health harms. Their comments come amid rising interest in alcohol-free periods such as Dry January and a mixed national picture of drinking trends. Charity figures cited in the reporting show plans for Dry January rose from 4.2 million to 8.5 million between 2019 and 2024, and drinking among 16–24 year olds has fallen in recent years. At the same time, rates of binge drinking have remained steady and some people increased their weekly intake after the pandemic. Key points: - Current government guidance recommends a maximum of 14 units per week, which experts say is linked to a low likelihood of alcohol-related liver cirrhosis when followed; this equals roughly six medium glasses of wine or six pints of 4% beer. - Experts report that the 14 units are best spread across three or more days rather than concentrated in one or two sessions. - Professor David Nutt defines binge drinking as five units or more in a single sitting (about 2.5 pints of 4% beer) and says repeated bingeing is associated with brain changes that can become more persistent over time. - Professor Nutt recommends at least two alcohol-free days each week to allow the liver, heart and blood vessels time to recover. - Reported practical measures include setting boundaries such as not opening a second bottle, removing temptation at home, and "zebra striping" (alternating alcoholic and non-alcoholic drinks) as a way to cut overall intake and stay more hydrated. - The reporting links lower alcohol consumption with reduced risks of liver disease and some cancers, better mood, fewer hangovers (and improved next-day productivity), and lower calorie and sugar intake that can affect weight and type 2 diabetes risk. Summary: Experts present several behaviour changes aimed at lowering health harms from alcohol, including following the 14-units-per-week guideline, avoiding binge sessions and building in alcohol-free days. Reported practical steps include alternating drinks, setting limits at home and planning around social events. Whether these changes are widely adopted across the population is undetermined at this time.