Since 2011, Canadian guidelines on alcohol suggested a maximum of 10 drinks per week for women and 15 drinks per week for men.
In 2023, Health Canada updated these guidelines significantly. The more alcohol you drink the greater the adverse effects on your health. Here is what you need to know:
- 0 drinks per week = NO health risk
- 1-2 drinks per week = low health risk
- 3-6 drinks per week = increased risk of cancer especially breast and colon
- 7+ drinks per week = increased risk of heart disease, stroke, and liver disease
The less you drink per week, the more you benefit yourself and those around you. Drinking less means lower risk of injury and violence, lower risk of health problems that could end your life sooner, and lower risk of chronic disease.
If you are pregnant, trying to conceive, or breastfeeding, the safest option is to avoid alcohol altogether.
If you are thinking of changing your drinking habits, a good place to start is by counting the number of drinks you currently have per week. From there you can decide if you want to make a change.
Here are examples of 1 standard drink:
- 1 can of beer (5% alcohol; 12oz or 350ml)
- 1 cooler or cider (5% alcohol; 12oz or 350ml)
- 1 glass of wine (12% alcohol; 5oz or 350ml)
- 1 shot of spirits such as whisky, vodka, gin, etc (40% alcohol; 1.5oz or 45ml)
The shift in these recommendations may be shocking. It is easy to feel guilt, shame, or stress after hearing this update. I am not trying to make these feelings worse. The more knowledge you have the more empowered you will feel to make the best decisions for yourself and your health.