From the Guidelines
Consuming 21 units of alcohol per week is associated with a significantly increased risk of stroke, and I strongly recommend reducing your alcohol intake to no more than 14 units per week, spread over at least three days with several alcohol-free days. This recommendation is based on a prospective study of Chinese men that found a 22% increase in stroke risk for those consuming at least 21 drinks per week 1. Additionally, a meta-analysis of 35 observational studies found that consumption of 60 g alcohol per day was associated with a 64% increased risk for all stroke, and consumption of <12 g/d was associated with a reduced risk of total and ischemic stroke 1.
To reduce your consumption, try:
- Keeping a drinking diary to track your intake
- Setting alcohol-free days
- Using smaller glasses
- Opting for lower-strength drinks
- Alternating alcoholic beverages with water If you find it difficult to cut down, speak with your healthcare provider about support options including counseling or medication such as acamprosate or naltrexone. Excessive alcohol consumption increases risks of liver disease, cardiovascular problems, certain cancers, mental health issues, and dependency, and even reducing intake moderately can significantly improve your health outcomes and reduce these risks 1.
It is essential to note that one unit equals approximately 8g of pure alcohol, found in a small glass of wine (125ml), half a pint of beer, or a single measure of spirits. Therefore, consuming 21 units of alcohol per week exceeds recommended safe drinking limits for most adults, and reducing your intake is crucial to minimize the risks associated with excessive alcohol consumption 1.
From the Research
Effects of Consuming 21 Units of Alcohol
The effects of consuming 21 units of alcohol are not directly addressed in the provided studies. However, the studies do discuss the risks associated with heavy alcohol consumption.
- Heavy alcohol consumption is associated with increased cardiovascular risk, including reversible hypertension, nonischemic dilated cardiomyopathy, atrial fibrillation, and stroke 2.
- Chronic heavy alcohol consumption and alcohol abuse can lead to alcohol-use disorder, resulting in physical and mental diseases such as liver disease, pancreatitis, dementia, and various types of cancer 3.
- Even a single episode of excessive drinking can lead to negative outcomes, including injuries and accidents 4.
- Alcohol consumption, particularly heavier drinking, is a major contributor to the global burden of disease, and is a necessary underlying cause for more than 30 conditions 5.
- Heavy alcohol consumption can negatively affect various organ systems, including neurologic, cardiac, gastrointestinal, hematologic, immune, psychiatric, and musculoskeletal systems 6.
Risks Associated with Heavy Alcohol Consumption
The studies highlight the importance of being aware of the risks associated with heavy alcohol consumption, including: