Moderate drinking is probably best defined as the level of drinking that poses a low risk of alcohol-related problems, both for the drinker and for others. It is difficult to give a quantitative definition of moderate drinking because alcohol can have different effects on different individuals. The rate of absorption of alcohol and it's breakdown by your body will depend on your age, size, sex, health and whether you are drinking with food.
The Centre for Addiction and Mental Health of Ontario and the Canadian Centre on Substance Abuse defines moderation, or 'low risk drinking guidelines' as follows: 'Healthy adults who choose to drink should limit alcohol consumption to 2 or fewer standard drinks per day, with consumption not exceeding 14 standard drinks a week for men and 9 standard drinks per week for women'.
These guidelines are endorsed by the Canadian Medical Association.
This level of intake appears to pose few health risks for most people and may be beneficial to health for some people, especially men over 40 and post menopausal women due to alcohol's cardiovascular protective effects.
Generally, those adults who choose to drink should do so in a sensible manner as part of a healthy diet and lifestyle and preferably around mealtimes or with food.
The consumption of small amounts of alcohol on a regular basis is more healthful than sporadic consumption of larger amounts of alcohol. Episodes of heavy intake (e.g. weekend bingeing alternating with weekday abstinence) is associated with health and safety risks. This pattern of drinking should not be regarded as moderate or healthful, even if the individual’s total weekly alcohol intake is within the limits of moderation.
Sensible drinking guidelines
Do not drink more than 2 drinks a day
Men: no more than 14 drinks per week
Women: no more than 9 drinks per week
A standard drink is defined as
5 fluid ounces of wine 12% alc by volume (100 calories)
12 fluid ounces of regular beer/ cider 5% alc by volume (150 calories).
1.5 fluid ounce (jigger) of distilled spirits 40% alc by volume (100 calories)
How much do Canadians Drink? Most Canadian adults drink alcoholic beverages, with beer the most popular choice. About 77% of Canadians enjoy drinking. 13.5% are former drinkers and about 10% percent of Canadians abstain from alcohol.
Potential Health Benefits of Moderate Alcohol Use
When most people talk about the benefits of alcoholic beverages, they're usually referring to the pleasant, relaxed feeling and enhanced sociability that often result from drinking. When scientists and health professionals talk about the benefits of alcohol use, however, they are primarily referring to the fact that moderate drinking may reduce the risk of certain diseases, especially coronary heart disease.
Among middle-aged and elderly people, moderate drinkers have lower mortality rates than abstainers - this is known as the 'J' shaped curve, or French paradox. In simple terms, alcohol stimulates the liver to produce 'good' HDL cholestrol and 'thins' the blood, helping prevent the build up of harmful clots or 'hardening of the arteries. In contrast, among younger adults alcohol consumption appears to provide little, if any, health benefit, and the alcohol use among young adults is associated with a higher risk of traumatic injury and death.
Consumers should enjoy drinking in moderation as one element of the 'healthy lifestyle' choices of regular exercise, not smoking, staying slim and a diet rich in
fruit and vegetables and low in saturated fat. If you can manage this and enjoy drinking in moderation, your risk of chronic diseases reduce by more than 50%.
If you chose to drink alcoholic beverages, do so sensibly, and in moderation.
No one should drink alcohol, even in moderation, before operating a motor vehicle or engaging in other activities that involve attention and skill or physical risk. Such activities include operating machinery, boating, swimming, diving and skiing.
Some people need to abstain from or minimize their use of alcohol for health reasons. These people include:
individuals with a personal or family history of alcohol abuse;
persons who cannot keep their drinking moderate;
women who are pregnant or who are planning to conceive;
individuals who are taking prescriptions or over-the-counter medications that can interact adversely with alcohol or with other components of alcoholic beverages.
Note: some material is reproduced from "Alcohol Consumption and Health" by American Council on Science and Health – Visit www.acsh.org for further information.
The bottom line message
Most people who drink do so moderately and responsibly as part of a healthy diet and lifestyle. Common sense tells us to drink responsibly at any time and especially if you are planning to drive or undertake other activities that require skills.
Alcohol can be enjoyed as part of a healthy lifestyle in moderation, but it is not recommended that anyone begin drinking or drink more frequently on the basis of their health. Enjoyment of wine, beer and spirits has formed part of a pleasurable part of many traditions, cultures and some religions around the globe since civilization began.
What if I drink too much?
The hazards of heavy alcohol consumption are well known and consumption at levels above moderate levels can increase the risk for motor vehicle accidents, other injuries, high blood pressure, stroke, violence and some types of cancer for example.
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) explained in a special report that "the consequences of alcohol use must be evaluated in conjunction with its potential benefits" and "Protective and detrimental levels of alcohol consumption cannot be generalized across the population, but instead should be determined by individuals in consultation with her or his physician".
Individuals should consult their healthcare provider on any concerns regarding their consumption of alcoholic drinks.
What does it mean?
Sensible drinking means drinking enjoyably, sociably and responsibly.
It includes not drinking at all in situations when the effects
of alcohol will put someone's safety or health at risk.
It also means being aware of the risks to young people of drinking
alcohol and setting an example of moderation.
Pliny the Elder
'Nothing is more useful than wine for strengthening the body and
also more detrimental to our pleasure if moderation be lacking'
