Sip Safely: Your Guide to Smarter Drinking

Drinking less is better for your health

Alcohol is a depressant substance that alters the way you feel by acting on the central nervous system. Despite it providing a sense of relaxation or euphoric feeling in some individuals, it is associated with several adverse health effects.

There are both short and long-term adverse health effects associated with alcohol consumption.

Some short-term effects of alcohol include:

• Impaired attention, concentration and judgement
• Impulsive behaviour
• Aggressiveness and violent behaviour
• Nausea and vomiting
• Impaired memory or memory loss
• Slurred speech

Frequent consumption raises your risk of long-term health effects including:

• Organ damage (e.g. liver, brain, heart, stomach)
• Cancers (liver, breast, throat, stomach)
• Disturbed sleep
• Anxiety and depression
• Hormonal disruption and Infertility

Canada’s Low-Risk Alcohol Drinking Guidelines

Note: A standard drink size is different depending on the type of alcohol you are consuming. The standard drink size for drinks containing 5% alcohol (e.g. beer and cider) is 341ml, 142ml for 12% alcohol (e.g. wine), and 43ml for 40% alcohol (e.g. liquor).

• 0 drinks a week – any alcohol consumption can result in negative consequences, so avoiding it is better for your health.
• 1-2 drinks a week – you will likely avoid any significant alcohol-related health consequences
• 3-6 drinks a week – your risk for developing cancer increases, such as breast and colon cancer.
• 7+ drinks a week – your risk for developing heart disease and a suffering from a stroke significantly increases. Each additional drink increases the risk of negative health consequences.

Photo of the standard drink sizes for each type of alcohol using a red plastic cup as reference.

It’s also important to recognize that alcohol can not only impact your health, but also other aspects of your life. Excessive alcohol consumption can interfere with academic performance, damage relationships with friends and loved ones, create problems at home, and influence one’s identity.

Here are some tips to help reduce and control your alcohol consumption

• Practice mindful drinking. To learn more, visit our blog on mindful drinking.
• Drink plenty of water
• Eat a meal before and while drinking
• Alternate between alcoholic and non-alcoholic drinks
• Choose alcohol-free or low alcohol beverages
• Drink slowly, don’t chug your drink.
• Try not to drink more than 2 drinks per day: set targets on how many drinks you have each week.

Remember, any reduction in drinking helps.

If you find that you’re unable to control your drinking habits, we strongly encourage you to reach out to friends, family, and resources for support. To learn more about supports available, please check out the resources below or book an appointment with our medical staff at the Student Wellness Centre.

Resources

Student Wellness Centre: Medical and counselling services – to book an appointment, please call (905)525-9140 x 27700

Young Adult Substance Use Program- St. Joeseph’s (YASUP): 905-522-1155 ext 39207 – Yasup@stjoes.ca A program designed to support adults aged 17-25 with substance use and harm reduction through 1:1 counselling and group programming.

Crisis Resources

Barret Centre for Crisis Support: 905-529-7878 24/7 crisis line. Safe and immediate crisis support for mental health and substance use.

Crisis Outreach and Support Team (COAST) 905-972-8338 Provides services to people experiencing a crisis related to mental health and addictions. A partnership between mental health professionals and specially trained police officers. For rapid response, call 9-1-1.

Campus Safety Services: Call 905-522-4135 or “88” on from a campus phone. Available 24/7. Responds to emergencies on campus. Can dispatch EFRT and emergency services if required.

Off-Campus Emergency: Call 9-1-1 Dispatch community emergency services if someone is in immediate danger to themselves or others.