The good booze about cutting down
WORRIED THAT YOU DRINK TOO MUCH? KATY WRIGHT FINDS SMALL STEPS TO MAKE A DIFFERENCE
CHALLENGING people to give up booze for 31 days, Sober October aims to raise money for charity but it’s also a good opportunity to take stock and examine if your drinking habits are impacting your health and happiness.
“Our research last year found that over 8.9 million adults are currently drinking above ‘safe’ levels each week,” says Steph Keenan, operations manager at With You (wearewithyou.org.uk), the charity that offers support with alcohol, drugs or mental health issues.
“It also found one in five of people are concerned about their own drinking or that of a partner, friend or family member.”
NHS guidelines recommend drinking no more than 14 units of alcohol a week, spread over three days or more, equating to six pints of beer or medium glasses of wine.
If you don’t vastly exceed this amount, but you’re worried about the severity of your hangovers or how much you crave a cocktail at the end of a long day, you could be a ‘grey area drinker’.
Janey Lee Grace, author of Happy Healthy Sober and founder of The Sober Club (thesoberclub.com) defines ‘grey area drinkers’ as: “People who have had times in the past where they have stopped, who are eating normally, holding down a job, have healthy relationships, but are drinking more than they want to.”
She has tips for people who want to curb their drinking habits, rather than those who are dependent on alcohol.
“If someone is at rock bottom and can’t function without alcohol, it’s different advice entirely as it’s dangerous to stop suddenly.”
Here are six expert-approved ways to reset your relationship with alcohol...
CONSIDER THE CONSEQUENCES
The first step is to assess how drinking affects your physical and mental health.
“Ask yourself the question, ‘Could my life be better physically and emotionally without alcohol?”’ Janey suggests. “People ought to be concerned if they are waking up at 3am with remorse, knowing they are drinking too much, if they are drinking secretly or are embarrassed to go back to the same off licence.”
There’s usually nothing wrong with having a glass or two of wine but cravings to ‘take the edge off’ a bad mood could be a troubling sign.
“People may drink alcohol because they feel depressed, but heavy use depresses their mood further, which leads to more drinking,” says Steph. “Drinking alcohol to feel better can also make other problems worse. For example, drinking to cope with financial problems could put more strain on your finances if you’re spending money on alcohol.”
In terms of health effects, Janey says: “If you have any physical symptoms, feeling bloated, digestive issues, lethargy, or feeling anxious, often you know deep down if you are drinking too much.”
TAKE A BREAK
You don’t have to wait for Sober October or Dry January to embark on booze-free period, Janey says: “Set yourself a challenge. At least 30 days and prep ahead.”
It could help to tell friends or family about your goal, ask your partner or best friend to join in, or post on social media to document your progress.
If socialising usually revolves around the pub, plan some alternatives, she adds, whether it’s soaking up culture, watching movies or foodie fun. “Find some activities that you enjoy – stopping drinking will free up some time.”
IDENTIFY YOUR TRIGGERS
If you do decide to take a break from booze, try to notice the triggers that make you more likely to drink.
“When you’re exposed to a trigger your brain releases a tiny amount of the happy hormones you get when you drink, then you crave more,” Steph explains.
“Triggers can be just about anything, including people, feelings, places and time of the day or week.”
If, for example, you’re often tempted to pop into your local for a pint on a Friday night, you might want to change your after-work plans.
“Try to organise your life so that you’re less likely to get exposed to your triggers,” Steph says.
“You could walk a different route home or spend more time with family and friends who don’t drink.”
DRINK-FREE DAYS
Instead of quitting for a while, you might want to increase the number of ‘dry’ days you have each week.
“Drinking every day, or almost every day, makes you more at risk of health problems from alcohol,” says Steph.
“However much you currently drink, having an extra drink-free day each week is a simple way to make a change. This gives your body more time to recover, reducing your risk and protecting your health.”
MIND YOUR MEASURES
“When you drink at home, it’s easy to pour bigger drinks than you would have at a pub or bar,” says Steph. “This makes it hard to cut down because you don’t know exactly how much you’ve had.”
To more closely monitor your alcohol intake, use a measuring jug and aim for smaller drinks than usual: “For example, if you normally have a large 175ml glass of wine, try having a 125ml glass instead.”
SEEK SUPPORT AND INSPIRATION
Reading up on the effects of alcohol is a good way to bolster your boozefree efforts.
“Read some ‘quit lit’ – books about stopping drinking,” Janey suggests. “It’s good to have the logic, so you really know that alcohol is the number one most harmful drug.”
You may want to talk to an expert or other people who are cutting down on drinking for moral support and guidance.
“If you need some support for issues with alcohol you can speak to a trained advisor for free and confidentially via our webchat service on our website,” says Steph.
Janey adds: “By far the best way is to connect with like-minded people, join us in The Sober Club, or connect with one of the organisations such as Smart Recovery.”
A spotlight on lesser-known signs of Parkinson’s disease
Broadcaster Jeremy Paxman has revealed he was diagnosed with Parkinson’s disease after a fall on icy ground while walking his dog.
“The first thing I knew was when somebody was sitting me on a bench. I’d fallen over and made a terrible mess of my face,” the 72-year-old says in ITV documentary Paxman: Putting Up With Parkinson’s.
Researchers don’t yet know exactly why people develop Parkinson’s. They believe it’s a combination of age, genetic and lifestyle factors, causing certain nerve cells to die – meaning the brain can’t produce enough dopamine to control movement properly.
“There are over 40 symptoms, ranging from pain to insomnia to anxiety,” says Rowan Wathes, associate director of the UK Parkinson’s
Excellence Network (parkinsons.org.uk).
“However, people’s experiences of Parkinson’s can vary, and not everyone will experience all of these symptoms all the time.”
The ‘classic’ Parkinson’s tremor can start small but can become an uncontrollable movement, usually first appearing in the hand before ‘spreading’ to affect the rest of the arm, or down to the foot on the same side of the body.
But there are less commonly known signs of Parkinson’s. Here, Rowan talks through some of them...
Rigidity
Muscles can become tight and stiff which may affect movement in a variety of ways, such as a person not being able to swing their arms when they walk.
“Some people with Parkinson’s can struggle to turn around, get out of chairs and even turn over in bed,” says Rowan. “Simple tasks can become a lot harder, for example fastening buttons, typing or writing.”
Slowness of movement
As movement slows down, a person’s coordination might be affected.
“The way they walk can look more like a shuffle and their pace might slow down,” Rowan explains. “Everyday tasks, such as paying for shopping at a check-out or opening a packet of food, might take longer.”
A decreased sense of smell
“Some people notice their sense of smell, especially when it comes to familiar or favourite foods, has disappeared,” Rowan says.
“This can sometimes start years before other symptoms develop, even before diagnosis.”
The Parkinson’s mask
This refers to the way a person’s facial muscles are affected, meaning their expressions could appear less varied, blank or sad.
“This can happen even if they are actually experiencing a strong emotion,” Rowan explains. “The medical term is hypomimia, but medication, as well as speech and language therapy, can help people experiencing this.”
Hallucinations
“Many people with Parkinson’s say they experience hallucinations at some point,” Rowan says, suggesting this usually happens as a side effect of medication. “But in some cases can be a symptom of Parkinson’s or another condition such as dementia.”
Swallowing
Rowan says people with Parkinson’s “might cough when eating or drinking, or find it difficult to keep food or drink in their mouth. Chewing can take longer, and some people struggle to open their mouths”.