With the arrival of balmy summer evenings comes increased temptation to guzzle bottles of ice-cold beer and sip fruity cocktails. To begin on a positive note, many studies show an association between moderate alcohol intake (versus teetotallers) and a 30-40 percent lower risk of heart disease and type 2 diabetes in men over 40 and post-menopausal women. At this level, alcohol is also known to increase HDL (good cholesterol) and decrease the stickiness of the blood. These effects are due to the alcohol itself - most alcoholic drinks contain little in the way of nutrition. Red wine is often touted as a superior tipple because it contains polyphenols and anti-oxidants which may offer additional protective benefits to the heart.

Moderation really is the key. High levels of consumption are linked with of a plethora of diseases including hypertension, stroke, alcohol-related cancers (colorectal, breast, liver, pancreatic), cirrhosis of the liver, pancreatitis, diabetes and coronary heart disease.

Alcohol may also contribute to weight gain and its 7kcal per gram are easily overlooked by calorie counters. Most alcoholic drinks also contain carbohydrate - additional calories, so the greater the volume of the drink, the more profound the effect on your waist line, hence the development of a beer belly. A regular bottle of beer contains 150 kcal, while a scotch on the rocks is 65 kcal. Added to this is the "aperitif" effect - alcohol's ability to stimulate appetite - not to mention post-binge munchies, and the requisite hangover fry-up. Alcohol is not exactly a friend of the weight-watcher.

In the UK alcohol is measured in units. One unit is equivalent to 8g (10ml) of alcohol which is 280ml beer, 125ml wine or 25 ml of a spirit. Health authorities recommend no more than 3-4 units per day for a man and 2-3 units per day for a woman. The Department of Health (UK) last week revised recommendations for those who are pregnant or trying to conceive - advising altogether abstinence due to the risk of foetal alcohol syndrome.

Binge drinking poses significant risks to health and is defined as exceeding double the daily recommendation. For men that's 4 large bottles of Tsingtao (approx 8 units) and for women just over half a bottle of wine (6 units). A study announced last week showed that binge drinkers make more disadvantageous decisions and have a poor ability to plan for the future.

In China, although alcohol-related health problems have increased rapidly since the 1980s, there are some good habits to be learnt. Emphasis is on social and not solitary drinking (therefore less frequent), and alcohol is typically taken with meals. Additionally East Asians possess an inbuilt deterrent to drinking. Around 50 percent of the population has a mutant version of the enzyme aldehyde dehydrogenase which breaks down alcohol resulting in symptoms of flushing, dizziness, nausea and headaches; familiar sensations for many of us but usually not after the first drink.

So enjoy that unwinding evening drink but stick to the recommendations avoid drinking on an empty stomach and be conscious of your calories.

This nutrition-related column is written by Nina Lenton, a qualified dietitian living in Beijing and working at Bayley and Jackson Medical Center. Contact her at nina.lenton@bjhealthcare.com.

(China Daily 05/30/2007 page14)