How much alcohol is too much? It turns out to be a question that is highly subject to change. But researchers are now giving steadfast advice.

The guidelines on how much alcohol you can drink have been tightened up quite a few times over the years. While it used to be suggested that a glass of red wine a day would be good for you, that idea has been pushed further and further into the background. What you probably know is that “too much” alcohol is bad for you. But how much alcohol is too much? We’re getting into it!

Standard glasses

According to Australian researchers, adult men and women should consume no more than 1.4 standard drinks a day, or 10 standard drinks a week. “A standard glass is equivalent to 10 grams of ethanol (chemically pure alcohol),” researcher Kate Conigrave told Scientias.nl from. “That’s equivalent to 100 ml of wine, 285 ml of beer, 30 ml of spirits.” According to the researchers, the old guideline was too high, which recommended a maximum of 14 standard glasses per week. Incidentally, we have a slightly stricter alcohol policy in the Netherlands. In the Netherlands, one glass of alcohol per day is advised, or seven glasses per week. “However, the guidelines are very similar, despite using different methods to dig through the bulk of data and different experts putting the finishing touches on,” says Conigrave. However, the drinks must be consumed spread over the week and can therefore not all be knocked back in one evening.

Difference men and women

What is striking about this guideline is that no difference is made between men and women. Remarkable, given that there are significant physical differences between the two sexes. Why is that? “There is a delicate balance between having a guideline that is as tailored as possible to the individual and one that is easy to remember,” said Conigrave when asked. “While women are at slightly higher risk for physical health problems, the differences are less pronounced with lower amounts of alcohol. At the same time, men are again more prone to short-term damage from alcohol, such as injuries.”

The less the better

Although the maximum amount of alcohol is between 7 and 10 standard glasses per week, according to the researchers it is even better not to drink alcohol at all. Because ‘the less you drink, the smaller the chance of alcohol-related health problems’. In addition, the guidelines for certain target groups are slightly stricter. We know that women who are pregnant should avoid alcohol. But on top of that, scientists argue that even women who want to become pregnant or breast-feed should not drink alcohol at all, just like anyone under the age of 18.

Why does it often change?

A pressing question is why advice on alcohol consumption has actually been tightened so often over the years. “That’s because new research data is coming out all the time,” says Conigrave. “Drinking guidelines around the world have been revised downwards in recent years, partly due to, for example, increasing evidence that alcohol and cancer can be linked. Alcohol is now recognized as a major carcinogen. That means there is no doubt that drinking alcohol increases the risk of cancer.”

“There is no doubt that drinking alcohol increases the risk of cancer”

Cancer and alcohol use

Even little alcohol can increase that chance, says Conigrave. “For example, over the past ten years, it has been found that the risk of breast cancer in women increases with each additional standard glass of alcohol per day,” she says. “The risk of colon cancer also increases with a relatively low amount.”

Define boundary

The researchers emphasize in the study that every glass of alcohol carries health risks. Alcohol is a harmful substance. And so the motto is: the less alcohol the better. If you do like a drink every now and then, you can use the guidelines to determine the limit.

Misconception

According to Conigrave, it would be good to dispel common misconceptions about alcohol. “One of the most common misconceptions about alcohol is that it’s only a concern if it causes social problems, such as violence,” she says. “People tend to think that if they’re not violent or a nuisance, alcohol consumption isn’t a problem. But in fact, worldwide, alcohol is the largest contributor to the loss of healthy life years for young people between the ages of 15 and 49. This is due to both short-term damage – such as accidents and even suicide – and long-term damage – such as cancer, high blood pressure and liver disease.”

Yet it often proves difficult for many to leave that second glass of wine or bottle of beer at, for example, a nice party or a Friday evening. While excise taxes are already in place on alcohol to discourage alcohol consumption, a recently published study found that annual tax increases may reduce our alcohol consumption. But above all, according to Conigrave, it is important that everyone knows the guidelines and is well aware of the dangers. “It doesn’t make much sense if health guidelines are left on the shelf,” she says. “It is therefore important that everyone stays informed about the constantly evolving scientific base.”