There is no shortage of booze over the holiday season. And it’s not any old booze; often, it’s craft and specialty alcoholic beverages, which are enticing to try. But many of these drinks contain more alcohol that you think — up to two or three times the amount! Although that may not seem like a lot, there are consequences of drinking too much on a regular basis.
The 2015 dietary guidelines recommend a maximum of one drink per day for women and two drinks per day for men. A standard drink is defined as:
— 12 fluid ounces of 5 percent alcohol by volume (ABV) beer
— 5 fluid ounces of 12 percent ABV wine
— 1 1/2 fluid ounces of 80 proof (or 40 percent ABV) distilled spirits like rum or vodka
If you look at some bottles of craft wine, beer and spirits, though, you’ll find that the ABV is higher than is considered “standard.” If you’re a woman, one glass of wine can easily put you over the one drink limit per day. Beer is no different with some craft choices. Flying Dog’s Double Dog Double IPA has an ABV of 11.5 percent in each 12-ounce bottle, which is equivalent to consuming 2.3 drinks.
[See: 7 Ways Grocery Shopping Will Change in 2017.]
Research shows that there can be benefits to consuming alcohol in moderation. The resveratrol in red wine is thought to help prevent blood vessel damage and clots, and help reduce LDL (aka bad) cholesterol. Further, the procyanidins in red wine have been associated with a lower risk of Type 2 diabetes, cataracts and colon cancer.
A 2009 study published in the American Journal of Clinical Nutrition looked at the association between alcohol consumption and bone mineral density in men and women between ages 29 and 86. Compared to non-drinkers, men consuming 1 to 2 drinks per day of alcohol or beer had a higher hip bone mineral density. But more didn’t appear to be better: Men who drank more than two drinks per day of liquor had a significantly lower hip and spine bone mineral density than those drinking one to two drinks per day of liquor.
Weaker bones aren’t the only health consequence of going over the recommended amount. Drinking too much can also lower your inhibitions, including those that help you make healthy food decisions. Having a few too many cocktails may also lead you to have a few too many heavy appetizers or high-calorie desserts. Regular overconsumption of alcohol can also lead to certain types of cancer, including mouth, esophagus, liver, breast and colorectal cancer, as well as blood clots, which increase the risk of heart attack and stroke. Drinking too much has also been associated with an increased risk of high blood pressure.
[See: 7 Health Risks of Binge Drinking You Can’t Ignore.]
Fortunately, you can still enjoy alcohol in moderation, but knowing how to calculate the percent ABV can come in handy when doing so. For you math lovers, multiply the percent ABV by 100, then multiply that number by how many fluid ounces you consumed or plan to consume. Divide by 0.6 and you have how many standard “drinks” the portion is.
You can also turn to resources like the National Institutes of Health’s cocktail content calculator, which allows you to adjust the amount of alcohol and add-ins so you can get pretty accurate with your calculations. The NIH’s drink size calculator also provides you with the drink equivalents for a variety of beer and spirits with various ABV percentages.
[See: Holiday Vices: How to Have Fun Without Overdoing It.]
Knowing the percent ABV is an important step to sticking within the recommended amount of alcoholic drinks per day. Other ways to help moderate consumption include:
— Eat first. Your first stop at any event shouldn’t be the bar. Scout the food and grab a few small bites before ordering a drink.
— Be mindful of cup size. Recognize the size of the cup or glass you’re served. With the different shapes and sizes available, portions can get way out of control. Ask the bartender to serve you in a small-sized glass; that way, you can be sure you’re getting a little less alcohol.
— Use a measuring tool. If drinks are being mixed, ask the bartender to use a jigger or ask the host to provide you with one in order to control portions.
— Sip, don’t gulp. Just like you should be mindful of the food you eat and savor every bite, the same theory applies to drinking alcohol. Enjoy the flavors of the beer or wine and sip it slowly. This will also help slow down your speed of alcohol consumption.
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You’re Probably Drinking More Alcohol Than You Think originally appeared on usnews.com
