What are the safe limits of alcohol drinking?

In general, the more you drink above these limits, the more harmful alcohol is likely to be. Also, binge drinking (for example, 10 units twice a week) can be harmful even though the weekly total may not seem too high.

One unit of alcohol is 10ml (1cl) by volume, or 8g by weight, of pure alcohol. For example:

Further resources and sources of help

Drinkline - National Alcohol Helpline Tel: 0800 917 8282
Offers help to callers worried about their own drinking and support to the family and friends of people who are drinking. Advice to callers on where to go for help.

Alcoholics Anonymous PO Box 1 10 Toft Green, York, YO1 7ND
Helpline: 0845 769 7555 Web: www.alcoholics-anonymous.org.uk
There are over 3000 meetings held in the UK each week with over 40,000 members. The only requirement for membership is a desire to stop drinking.

AL-Anon Family Groups 61 Great Dover Street, London, SE1 4YF
Tel: 020 7403 0888 Web: www.al-anonuk.org.uk
Offers support for families and friends of alcoholics whether the drinker is still drinking or not.

Know Your Units campaign From the NHS
Web: www.units.nhs.uk
Aims to tell drinkers how many units are in their drinks and help them stick to their limits.

Department of Health - Their alcohol misuse page
Web: www.dh.gov.uk/en/Publichealth/Healthimprovement/Alcoholmisuse/index.htm
Includes information on the National Alcohol Strategy, and policy and advice on sensible drinking and the prevention of alcohol misuse.

Basic principles of a healthy diet

Eat plenty of starchy foods (complex carbohydrates)
The main part of most meals should be starchy foods such as bread, cereals, potatoes, rice, and pasta, together with fruit and vegetables. Some people wrongly think that starchy foods are 'fattening'. In fact, they contain about half the calories than the same weight of fat.

Eat at least five portions of a variety of fruit and vegetables each day
One portion is: one large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple, OR; two smaller fruits such as plums, satsumas, etc, OR; one cup of small fruits such as grapes, strawberries, raspberries, cherries, etc, OR; two large tablespoons of fruit salad, stewed or canned fruit, OR; one tablespoon of dried fruit, OR; one glass of fresh fruit juice (150ml), OR; a normal portion of any vegetable (about two tablespoons), OR; one dessert bowl of salad.

Eat protein foods in moderation
Meat, fish, nuts, pulses, chicken, and similar foods are high in protein. You need some protein to keep healthy. However, most people eat more protein than is needed. Choose poultry such as chicken, or lean meat. Oily fish is thought to help protect against heart disease. For example, herring, sardines, mackerel, salmon, kippers, pilchards, and fresh tuna (not tinned tuna). Aim to eat at least two portions of fish per week, at least one of which should be oily.

Don't eat too much fat

• Try not to fry much food. It is better to grill, bake, poach, barbecue, or boil food. If you do fry, use unsaturated oil such as corn, sunflower or olive oil. Drain off the oil before eating.

• Choose lean cuts of meat, and cut off any excess fat.

• Try not to add unnecessary fat to food. For example, use low fat spreads, spread less butter or margarine on bread, measure out small portions of oil for cooking, etc.

• Watch out for hidden fats that are in pastries, chocolate, cakes, and biscuits.

• Have low-fat milk, cheeses, yoghurts, and other dairy foods rather than full-fat varieties.

• Avoid cream. Use low fat salad cream, or low-fat yoghurt as a cream substitute.

Don't have too many sugary foods and drinks
These are high in calories, and too much may cause weight gain (and they are bad for your teeth).

Try not to eat too much salt
Use small amounts of salt with cooking, and don't add more salt at the table.

Don't drink too much alcohol
A small amount of alcohol (1-2 units per day) may help to protect you from heart disease. One unit is about half a pint of normal strength beer, or two thirds of a glass of wine, or one pub measure of spirits. However, too much can be harmful. Men should drink no more than 21 units per week (and no more than four units in any one day). Women should drink no more than 14 units per week (and no more than three units in any one day).

• Wear wide brimmed hats with a brim that goes all around the hat to protect the face and neck. These are the areas most commonly affected by sun damage. Baseball caps are not so good as they shade the face but not the neck, lower face and ears. Young children should wear hats with neck protectors too.

• Wear loose baggy T-shirts (or even better - long sleeve tops) and baggy shorts. The material should be tightly woven which blocks sunlight.

• Wear wrap around sunglasses (your eyes can get sun damage too). Make sure the sunglasses are ones which protect against UV light.

• Apply 20-30 minutes before going out into the sun (it takes a short time to work).

• Re-apply frequently, at least every two hours, and always after swimming or towelling (even those that say they are waterproof).

• Reapply to children even more often.

• Use a 'broad spectrum' sunscreen to protect against UVA and UVB.

• Sunscreens less than factor 15 do not give much protection. Always use factor 15 or above.

• Sunscreens can 'go-off' and not work after a time. Therefore, do not use out of date sunscreen (see the 'use by' date on the packet). Most have a shelf-life of 2-3 years.

• Some experts think that the increased use of sunscreen lotions and creams may give a false sense of security. This may encourage people to go into the sun more, and as a result, cause an increase in your risk of developing skin cancers. It has to be emphasized that sunscreen only partially protects your skin. Using sunscreen does not mean that you can sunbathe for long periods without harm. If you tan - you have done some damage to your skin.

• Reflected light can damage too. On sunny days, even if you are in the shade, sun can reflect onto your skin. Sand, water, concrete, and snow are good reflectors of sunlight.

• Wet clothes let through more UV light than dry clothes. Take spare clothes with you if you expect to get wet.

• Clouds may give a false sense of security. Most of the UV radiation from sunshine still comes through thin cloud. Thick cloud provides some protection, but you still need protection when there is thin cloud.

• Many clothes worn in hot weather (thin T-shirts etc) actually allow a lot of sunlight through. You need to wear tightly-woven clothes to protect from the suns rays. If you can see light through a fabric, damaging UV rays can get through too.

• The suns rays are more powerful at higher altitudes. It may be cooler up a mountain but you will need more skin protection.

• Fair-skinned people who sunburn easily are at particularly high risk of developing skin cancer and should be most careful about protecting their skin.

• There is no such thing as a healthy tan. A tan is the skin's response to the sun's damaging rays.

• Artificial tanning from sun-ray lamps and 'tanning parlours' are probably just as damaging as sunshine - so avoid them.

• It's not the heat that does the damage but the UV radiation in sunlight which is present all year. You can get a lot of exposure to UV doing winter sports such as skiing as it is often done in sunny weather and at high altitudes. In particular, when out in ice and snow which reflects a lot of sunlight, wear a hat, sunscreen, lip balm, and sunglasses.