🍷 Alcohol Moderation Guide
Looking After Your Health, One Drink at a Time
Temple Hills Medical Centre
Why Alcohol Moderation Matters
Many Australians enjoy a drink socially—but regularly drinking too much can increase your risk of:
High blood pressure and heart disease
Liver damage
Certain cancers
Depression and anxiety
Poor sleep
Weight gain
Accidents and injuries
The good news? Even small changes can make a big difference to your short- and long-term health.
🧠 How Much Is Too Much?
👉 National Guidelines
The Australian Alcohol Guidelines recommend:
No more than 10 standard drinks per week, and
No more than 4 standard drinks on any one day
The less you drink, the lower your risk of alcohol-related harm.
🍺 What Is a Standard Drink?
It might be less than you think:
100 ml of wine (13% alcohol) = 1 standard drink
285 ml of full-strength beer = 1 standard drink
30 ml of spirits (nip) = 1 standard drink
Tip: Many wine glasses and beer bottles contain more than 1 standard drink.
👉 Use a standard drinks calculator to track how much you're really drinking.
✅ Tips to Drink Less
Looking to cut back? Try these strategies:
🕐 1. Set Limits
Decide how many drinks you'll have before you start. Stick to your plan.
🥤 2. Alternate With Non-Alcoholic Drinks
Have a glass of water or soda between alcoholic drinks.
🍽 3. Don’t Drink on an Empty Stomach
Eating before and while drinking slows alcohol absorption.
🏠 4. Avoid Keeping Too Much at Home
The easier it is to reach for a drink, the harder it is to cut back.
🚫 5. Set Alcohol-Free Days
Choose at least 2–3 alcohol-free days each week.
🧑🤝🧑 6. Surround Yourself With Support
Let friends and family know you’re cutting back. Social pressure can be real—having someone in your corner helps.
🍹 7. Try Low- or No-Alcohol Alternatives
There's a growing range of alcohol-free beers, wines, and spirits.
🚩 When Drinking Becomes a Concern
Ask yourself:
Do I often drink more than I planned?
Have I tried to cut back but couldn’t?
Is alcohol affecting my work, relationships, or health?
Do I drink to cope with stress, anxiety, or sadness?
If you answered yes to any of these, it might be time to talk to someone.
🩺 We’re Here to Help
At Temple Hills Medical Centre, we support patients without judgement. We can:
Help assess your alcohol use
Offer brief interventions and goal setting
Refer you to counselling or alcohol support services
Assist with safe reduction plans if you’re a heavy drinker
Provide medical support during withdrawal, if needed
📞 Book an Appointment
You don’t have to do it alone. If you’re thinking about cutting back—or worried about someone you love—speak to one of our GPs.
📅 Book online or call us on (03) 9842 9911
📚 Helpful Resources
Alcohol and Drug Foundation – www.adf.org.au
Hello Sunday Morning / Daybreak App – www.hellosundaymorning.org
Alcoholics Anonymous Australia – www.aa.org.au
Counselling & support services – Ask our team for referrals
