As the holiday season kicks into full gear, celebrations often include festive gatherings, happy hours, and parties — all of which tend to feature an abundance of alcohol, from wine and beer to mixed drinks. But with the merry atmosphere comes an important question: how much alcohol is too much, especially during this time of year?
CNN spoke with Dr. Leana Wen, a wellness expert and emergency physician, to shed light on the health risks of excessive drinking, offer tips for moderation, and address common concerns.
The Health Risks of Overindulging in Alcohol
Dr. Wen explained that there is ample research linking excessive alcohol consumption to numerous chronic health conditions, including heart disease, cancer, liver disease, and premature death. “In the United States, alcohol-related liver disease is the leading cause of liver transplants,” Wen said. In fact, alcohol use contributes to an estimated 178,000 deaths annually, and during the height of the COVID-19 pandemic, alcohol-related deaths surged to nearly 488 per day.
“Excessive drinking on a regular basis is harmful and increases the risk of chronic illnesses,” Wen emphasized.
How Much Alcohol Is Too Much?
According to U.S. Dietary Guidelines, adults of legal drinking age should limit alcohol consumption to no more than one drink per day for women and two drinks per day for men on the days they drink. Wen stresses that “drinking less is always better than drinking more,” and those who don’t drink should not feel pressured to start.
For those who do drink, binge drinking — defined as consuming four or more drinks on a single occasion for women, and five or more for men — carries its own set of risks, including increased chances of injury and accidents, as well as long-term health consequences.
Spacing Out Drinks vs. Drinking a Lot in One Day
When asked whether it’s better to binge drink on one occasion or space out alcohol consumption, Dr. Wen recommended moderation. “Drinking a lot in one day can lead to binge drinking, which places significant stress on the organs and increases the risk of injuries like falls, drownings, and car accidents,” she explained.
Wen advises pacing alcohol intake and spreading drinks over time to mitigate these risks and safeguard overall health.
The Benefits of Sober Challenges
The rise of sober challenges like Dry January and Sober October has prompted many to reconsider their drinking habits. Wen highlights the benefits of temporary abstinence, such as gaining clarity on alcohol consumption patterns, improving sleep quality, and even shedding excess weight.
Taking breaks from alcohol, Wen noted, can help people “better understand their relationship with drinking” and potentially lead to long-term health improvements.
Signs of Alcohol Use Disorder
Dr. Wen also pointed out that for some, drinking may escalate into a more serious issue: alcohol use disorder (AUD). Affecting nearly 29 million Americans, AUD is characterized by an inability to control drinking, intense cravings, and negative consequences in daily life. Individuals with AUD often find themselves neglecting responsibilities or facing physical symptoms like sweating, restlessness, and nausea when attempting to quit.
Tips for Moderating Alcohol Over the Holidays
For those looking to moderate their alcohol intake during the festive season, Wen recommended starting with a clear plan. “Set personal goals based on what you want to achieve,” she suggested. Whether the goal is to reduce drinking or to completely abstain, having a strategy is key.
For individuals aiming to avoid alcohol entirely, Wen advises finding social settings where alcohol isn’t the main focus. If attending events where alcohol is present, asking close friends for support and bringing non-alcoholic beverages can help maintain boundaries. Additionally, those who struggle with alcohol at social gatherings may benefit from attending with a friend or family member who is also abstaining.
If the goal is to cut back on the number of drinks consumed each week, Dr. Wen recommends tracking intake using apps or a simple paper diary. This can provide insights into consumption patterns and help people stay within their desired limits.
For those concerned about binge drinking, Wen advocates planning ahead by identifying triggers. “Certain events or emotions, such as stress or depression, may drive excessive drinking,” she noted. Avoiding or setting limits at known triggers — like parties or stressful situations — can help prevent overindulgence.
Wen also highlighted the importance of seeking help for those who experience withdrawal symptoms or find it difficult to cut back. “There are effective treatments for alcohol use disorder, and no one should feel ashamed to seek help,” she concluded.
Conclusion
As the holiday season unfolds, it’s important to stay mindful of alcohol consumption. Dr. Leana Wen’s advice offers a helpful framework for balancing festive enjoyment with responsible drinking. Whether you’re aiming to reduce your alcohol intake or seeking support for a more serious issue, moderation and self-awareness are key to protecting both your health and your well-being during the holidays.
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