Alcohol

Do you know how much you're drinking?

Is beer fear regularly ruining your weekend?

Are hangovers getting in the way of family time?

There are lots of benefits to reducing how much alcohol you drink, including:

• Spending more quality time with your loved ones and feeling present
• Saving money
• Preventing accidents
• Weight loss
• Prevent changes to hormones
• Reduced anxiety and depression
• Improved sleep
• Better concentration and focus

The list really does go on. Would any of these motivate you to consider some small changes?

For more information about the short term effects of alcohol visit drinkcoach.org.uk/effects-of-alcohol-short-term-all

 and for detail about the long term effects of drinking over a longer period of time visit drinkcoach.org.uk/effects-of-alcohol-long-term-all

The Chief Medical Officers' guideline for both men and women state that to keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis. If you regularly drink as much as 14 units per week, it's best to spread your drinking evenly over three or more days.

...But what is a unit we hear you cry?

A unit of alcohol is:

• Half a pint (250ml) of average strength (4%) beer
• 125ml glass of wine 8 per cent ABV
• One standard pub measure of spirits (25ml)
• 25ml of fortified wine, such as sherry or port

Calculate and understand the units you are drinking by taking the Drink Coach Test today at drinkcoach.org.uk/alcohol-test-suffolk

For more examples and further information about what a unit is, visit drinkcoach.org.uk/alcohol-units

Making small changes is not only necessary for those who may be dependent on alcohol. Unless you do not drink alcohol at all, you can always benefit from some small changes… but where to start?

Suffolk County Council have paid for local people to access 40 minutes of FREE online coaching from an alcohol specialist at DrinkCoach.

The first step is to take their quiz to understand your current drinking habits. Complete the test today by visiting drinkcoach.org.uk/alcohol-test-suffolk

Once complete, you will then be directed to suitable advice and information, and the online coaching if necessary.

If you are looking for additional support with your drinking, or are being affected by someone else’s alcohol use, we commission an integrated treatment and recovery service for drug and alcohol misuse for adults and young people.

The service is provided by Turning Point in partnership with Anglia Care Trust and Iceni.

Turning Point and their partners will work with anyone who is affected by drugs and alcohol looking for support to make a change. There are a variety of person-centred treatment options, and they will support you to find the right option for you.

Find out more on the substance misuse web page.

For other support visit:

NHS - Alcohol advice and Support

Suffolk Recovery Network

Drink less with Better Health

Whether you're pregnant, trying, or providing support to someone during their pregnancy, it's essential to be aware that the consumption of alcohol during pregnancy carries substantial risks. These potential risks include miscarriage, premature birth, low birth weight and the development of Fetal Alcohol Spectrum Disorder (FASD). FASD is 100% preventable if the developing fetus isn't exposed to alcohol.

Learn more, visit www.drymester.org.uk/suffolk/

Sam Phillips is a 37-year-old father of two from our well-loved seaside town of Felixstowe based in East Suffolk.

Back in October 2023, Sam was celebrating 765 days without any alcohol – his longest period of sobriety since first getting a taste for alcohol when he was just 13 years old.

“My first memory of drinking alcohol was with friends in a local park.

I have always had really bad health anxiety but I found that when I drank, I forgot about it all and it made me feel ‘normal’.

I would binge drink regularly with friends at the weekend and I would always look forward to the escape it gave me. It gave me confidence.

As the years went on, I drank more but it didn’t have the same effect. Overtime, I found it increased my anxiety, made me feel low and it eventually led me to other substances which I thought would provide the relief that alcohol had offered previously.

Alcohol can be your best friend, but it very quickly turns its back on you!”

Sam had attempted to go sober and smoke free several times in the past after having a number of health scares from the doctor, but it was in 2021 where he made his last decision to go sober after the doctors told him he was at high risk of a heart attack or stroke.

“When the doctors told me how dangerous my addiction had become, I almost just accepted my fate. It felt like a relief and I even had a drink following the news but then I saw a photo of my daughters I knew that I needed to make this change. That moment gave me the wake up call I needed.

I always thought drugs were the problem, but I learnt to understand that alcohol had been the gateway and I had to accept that the two were linked. I needed to give it all up and not just the drugs!

For me, it was an addiction and just before I decided to quit it all, alcohol and drugs really had become my life. They consumed my days. I wasn’t eating and I couldn’t sleep. Even when my body tried to sleep, I would stop it in fear that I would not wake. My anxiety was through the roof.”

Sam has now been sober for well over 2 years (and counting) and shares his success with over 32k followers on Tik Tok and almost 5,000 on Instagram. He regularly dips in the seafront at Felixstowe after discovering the benefits of cold water therapy in his road to recovery too.

“Giving up alcohol and drugs is never easy, but the benefits are unmatched. The first month was hell as my body went through the ‘detox phase’ but as you keep going you just get stronger and more resilient. The temporary discomfort will always be worth it.

I now have the best version of myself, I am present around my daughters, my mental health has improved, and I am inspiring others through telling my story online.”

Read more about Sam’s journey by following his social media channels or listening to his podcast.

• Follow Sam on Instagram: @dare_to_dip
• Follow Sam on TikTok: @phipphops
• Listen to the Dare to Talk podcast

If you have been inspired, you can take the DrinkCoach Test today and learn more about your current drinking habits and how you could make changes to improve your health and wellbeing. Visit the Drink Coach website.

It has now been 18 months since 63 year old Rose from Ipswich decided to stop drinking alcohol.

“I was a typical Grey Area Drinker of my generation; at the age of sixty one I had enjoyed alcohol to varying degrees since my teens. Twenties, were spent drinking daily both at home and outside the home, Thirties were the "Mummy Wine" years where alcohol was my "reward" for the pressures of work and child rearing, Forties, I continued to drink but found after effects harder to recover from.”

Rose successfully stopped drinking for four months during her mid-fifties after educating herself on the impact the habit was having on her health and hormones. She admits she felt much better for it, but slowly slipped back into the habit - drinking three times per week and occasionally binging when out with friends. Having experienced the benefits of stopping Rose noticed that the way she would often feel the morning after just wasn’t worth it anymore!

“I decided I would completely stop drinking, that it wasn't worth even the occasional hangover. This time I read self- help books, listened to lots of sober podcasts and decided to give it a minimum of twelve months, to really see what alcohol-free living was like.”

Almost 18 months on and Rose continues to be alcohol free and wakes up each and every day with a clear head, feeling ready to take on the day!

“I have also noticed that my weight stays stable with very little effort, I am making time for daily writing which feels mentally beneficial. I have more mental calm - no nagging voice - Shall I drink? Did I drink too much? etc etc.

I don't have to plan my life around hangovers, I am more productive, I remain mindful and present for my friends and family and so appreciate their company properly and I am confident that I have reduced my risk of many cancers by avoiding alcohol.”

Rose continues to read self help books, listen to podcasts and has also now set up her very own sober Instagram account which has allowed her to connect with a community of like-minded people. She has even written articles for sober magazines, all of which she says have helped to keep her motivated.

When asked what she would say to other women of her age considering cutting down or cutting out alcohol entirely, Rose told us:

“I’d say that you do not need alcohol to relax or stimulate you. Alcohol reacts with your brain to give you an exaggerated dopamine hit leading to a 20-minute buzz. That is all. You cannot repeat the buzz; if you chase it by repeating the dose you will only succeed in dulling your senses and putting your brain to sleep. Alcohol is a sedative. We are fooled by advertising into thinking we need alcohol to have a good time or to unwind, and that alcohol is glamorous and fun.

I was not a heavy drinker. It did not create problems in my life. I was like all my friends and colleagues who enjoyed a few drinks and like them I was a chronic drinker with the occasional binge thrown in.

All I had to do was step back and educate myself to see that I did not need to do it anymore. I did not want to be the slurring, staggering-around older lady. I wanted clarity and dignity.

So, I would say, look honestly at your drinking habits, consider whether the perceived benefits outweigh the disadvantages, and really think about having a break. But don't white-knuckle it through a month, use the time to educate yourself, hear other people's stories, and discover other ways to relax and stimulate. At the end of a month, see if you can carry on a bit longer.

I don't say I'll never drink again, but if I do it will be a mindful decision based on self-knowledge.”

Rose has featured in the following sober magazines where she shared more about her story.

The Sober Edit magazine
The Sober Edit

Low No Drinker magazine
www.lownodrinkermagazine.com/

You can also follow Rose on Instagram at www.instagram.com/sobersixtiessuffolk_/

If you have been inspired, you can take the DrinkCoach Test today and learn more about your current drinking habits and how you could make changes to improve your health and wellbeing. Visit https://drinkcoach.org.uk/alcohol-test-suffolk

Clare had not really considered changing her drinking habits until one of her friends was encouraged to monitor her own alcohol intake after suffering with some health issues. It came at the right time for Clare as she was already considering changes, she could make to improve her own health.

“I have always enjoyed a drink and weekends usually included drinks with family and friends. I was starting to think about the impact of alcohol on my overall health.

I started swapping alcohol for soft drinks and herbal tea, even when going out I would consciously get a lime & soda first and by the time I had finished it the thought of wine had often gone!”

Clare, 46 and living in West Suffolk explained that she has not gone ‘T-total’ and will still have the occasional drink if she wants to, but having noticed the positive impact it has had on her life, she is committed to continuing with her new habits.

“ I am sleeping better, have a much clearer head, I am more patient and I have more energy!

I also run and have found that since reducing my alcohol intake I have realised how much of an impact It had had on my energy levels, hydration and fitness. I didn't drink that much but cutting it out completely I started to really enjoy running! 

As well as the physical benefits, Clare also told us:

“I am now feeling positive about saying no to a drink and owning this choice has been rewarding.

Still being able to enjoy a night out and saving the cost of a taxi has definitely been an added bonus!

I’ve not stopped drinking but have definitely cut down and it’s not a default anymore. If you are curious about cutting back on alcohol the only thing, I would say is just give it a go!

The decision doesn’t have to be permanent, but you’ll quickly start to feel the benefits. Feeling confident you have a choice is empowering.  I’ll still have a drink if I want to but more often than not it’s just not a priority.”

Want to understand your alcohol intake and consider taking some steps towards a healthier you? Visit drinkcoach.org.uk/alcohol-test-suffolk

Catherine decided to track her alcohol intake using the DrinkCoach App and make some changes after deciding to enter a running event. Listen to her story...

If you have been inspired, you can take the DrinkCoach Test today and learn more about your current drinking habits and how you could make changes to improve your health and wellbeing. Visit https://drinkcoach.org.uk/alcohol-test-suffolk

“Alcohol steals happiness from tomorrow” is a quote Laura had heard in the past and although she has not given up drinking entirely, it is a phrase that she now fully understands and reminds herself of regularly!

Having been a self-confessed “party girl” for many years, Laura now says that her new lifestyle has made her the happiest, fittest and healthiest she has ever been!

“My whole life has changed since reducing my alcohol intake and adapting to a healthier lifestyle. It has genuinely been the BEST THING TO EVER HAPPEN TO ME. I feel indestructible!

Since changing my drinking habits, I have lost weight, I now run and workout regularly, I am content, stronger both mentally and physically and I am a much nicer and kinder person to be around.

There is genuinely not one negative to reducing your alcohol intake if anything you will learn how your mind and body is really meant to feel.”

The changes to Laura’s lifestyle were all sparked after she had to undergo lifesaving surgery in 2019.

“I didn’t touch alcohol at all for roughly 2.5 years following surgery. I would only drink water and I completely changed my diet. From this moment my life only changed for the better. Going from being such a big party girl, I weirdly didn’t miss alcohol, and I found it was my friends who struggled to adapt to it the most!

I certainly do not miss the hangovers!”

In addition to feeling better, Laura has also accomplished many other goals which she had only dreamt of before! After lockdown she managed to buy her first home and in the last year she ran her first marathon, both she believes could not have happened if she continued to be the party girl she once was!

Laura still enjoys an occasional shandy but no longer binging on alcohol means she is making the most of everyday, lives with no regrets and best of all, no hangovers!

Laura shares her running, fitness and healthy lifestyle journey on Instagram. You can follow her at www.instagram.com/hallrunnings/

If you have been inspired, you can take the DrinkCoach Test today and learn more about your current drinking habits and how you could make changes to improve your health and wellbeing. Visit drinkcoach.org.uk/alcohol-test-suffolk