Men should limit alcohol consumption to no more than two standard drinks, while women should have no more than one, a psychiatrist has advised, warning that exceeding these limits increases the risk of physical and mental health problems. This comes after ministers, chiefs of security organs and local government officials met in Kigali on Wednesday, July 29, described heavy drinking as a growing threat to public health, family wellbeing and the country's long-term development. ALSO READ: Govt renews efforts to tackle alcohol abuse among youth Claudine Bampire, a psychiatrist at Huye Isange Rehabilitation Center, said responsible alcohol consumption involves knowing one's limits, staying in control, and avoiding behaviours that put oneself or others at risk. ALSO READ: Govt should take tough stance against illicit alcohol A standard drink, according to some research, refers to a measure containing about 20 grammes of pure alcohol. However, the amount of a beverage that constitutes one standard drink depends on its alcohol concentration. Bampire said one standard drink is equivalent to about 30 millilitres of spirits, 425 millilitres of beer, or 100 millilitres of wine. ALSO READ: Alcoholism, absence of family time threaten stability of Rwandan families The World Health Organization (WHO) says no level of alcohol consumption is entirely risk-free, noting that even low levels of drinking can harm health. The organisation says the risk depends on factors such as the amount and frequency of alcohol consumed, as well as a person's age, sex, and overall health. According to the WHO, most alcohol-related harm is associated with heavy episodic or long-term drinking. Once you notice that you are increasing the amount of alcohol you consume or are no longer able to control your drinking, you need to start addressing it, Bampire said. Risks and effects Bampire advised pregnant women to avoid alcohol, saying it can affect the baby's development. Alcohol consumption during pregnancy can cause birth defects and developmental delays, with effects that may last throughout a child's life, she said. According to the psychiatrist, alcohol can have immediate effects, including impaired judgment, poor coordination, memory loss, aggression, nausea, vomiting, and dehydration. People who drink may lose their balance, fall, become involved in accidents, or make decisions they would not make when sober, she said. Long-term alcohol use, she added, increases the risk of liver disease, kidney disease, high blood pressure, heart disease, stroke, and pancreatitis. It can also impair brain function, affecting memory, concentration, and a person's ability to perform daily activities. Bampire said prolonged drinking may lead to alcohol use disorder, a condition in which a person is unable to control alcohol consumption despite experiencing harmful consequences. Some people continue drinking even after losing their jobs, damaging family relationships, or experiencing other serious consequences because addiction has already developed, she said. Alcohol also affects mental health. While some people drink to cope with stress, anxiety, or depression, alcohol worsens these conditions rather than relieving them. Alcohol is not a solution for managing stress or mental health problems because the underlying issues remain after drinking. It is better to seek professional help, she said. Alcohol can also contribute to depression, anxiety, disturbed sleep, and, in some cases, alcohol-induced mental disorders. Some people believe alcohol helps them sleep. It may help them fall asleep faster, but the sleep is not deep, and they often wake up several times during the night, she said. When to seek help Bampire said people should seek professional help if they repeatedly fail to reduce or stop drinking, or if they experience withdrawal symptoms after cutting back on alcohol. These symptoms include tremors, sweating, nausea, vomiting, and sleep disturbances. At that point, it is important to seek treatment because addiction is a chronic brain disease, she said. The psychiatrist encouraged people experiencing stress to adopt healthier coping strategies, such as exercising, talking to trusted friends or family members, or seeking professional support instead of turning to alcohol. Bampire advised people to avoid drinking on an empty stomach, mixing alcohol with medication, or consuming alcohol when they have responsibilities such as work or driving.
