How Much Alcohol Is Too Much During the Holidays? A Doctor Weighs In

As holiday parties, happy hours, and family gatherings fill the calendar, many people find themselves drinking more than usual this time of year. While celebrations often include mixed drinks, wine, and beer, health experts warn that excessive alcohol use can carry serious risks. CNN wellness expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University, offers guidance on how much alcohol is too much and how to stay safe during the holiday season.

Research shows that drinking heavily on a regular basis is linked to chronic illnesses such as heart disease, cancer, and liver failure. In the United States, alcohol-related liver disease is now the leading cause of liver transplants, and excessive alcohol use contributes to an estimated 178,000 deaths each year. During the height of the pandemic, the average climbed to nearly 500 deaths per day.

Federal dietary guidelines recommend that adults of legal drinking age limit themselves to one drink per day for women and two for men on days they choose to drink. Drinking above these amounts increases the risk of long-term illness and premature death. Binge drinking carries even more immediate risks. Defined as four or more drinks on one occasion for women and five or more for men, binge drinking can lead to organ stress, falls, drownings, and car crashes.

Drinking patterns also matter. Consuming a large amount of alcohol in a single day, even if you avoid drinking the rest of the week, can still classify as binge drinking and increase health risks. Some people choose to challenge their habits through periods of abstinence such as Dry January or Sober October, which Dr. Wen says can help individuals better understand their drinking behavior and in some cases improve sleep or support weight loss.

Warning signs of a drinking problem can include exceeding weekly intake guidelines, frequent binge drinking, and struggling to control alcohol use. Nearly 29 million American adults have alcohol use disorder, the most common type of substance use disorder in the country. Symptoms may include cravings, difficulty meeting work or caregiving responsibilities, and withdrawal effects when trying to cut back.

For those looking to moderate alcohol consumption this holiday season, Dr. Wen suggests starting with clear goals. Whether the aim is to avoid alcohol completely, reduce weekly intake, or prevent binge drinking, planning ahead can make a difference. She recommends tracking drinks, identifying triggers, choosing social settings carefully, and asking supportive friends or family members for help. Those who experience withdrawal symptoms or who are unable to cut back should seek medical guidance, as effective treatments are available.

Credit: CNN Newsource

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