According to the British Liver Trust, more than 2,700 women died from alcohol-related liver disease in 2022 – the highest number on record. Worryingly, this figure has increased by 78% over the past 20 years. While the issue remains more prevalent among men, more women under 45 are dying of alcohol-related liver disease than ever before, and much of the damage is being caused by social drinking.

Prompted by her own experience of being diagnosed with severe alcohol-related liver fibrosis at age 31, BBC journalist Hazel Martin decided to look into the effect that the UK’s drinking culture is having on other young women. Her findings were startling.

‘Binge drinking’ involves much less alcohol than you think

Those of us who went to university in the 00s and early 2010s will be only too familiar with triples-for-singles, boat races and pre-drinks. But binge drinking involves far less booze than that: a ‘binge’ by definition (for women) means drinking over six units of alcohol in one sitting. That’s around two large glasses of wine. Open a bottle when you get back from work to share with your partner as you cook or eat dinner and you’re almost there (a standard bottle of 13.5% ABV wine contains around 10 units of alcohol).  

Liver disease is one of the top 3 causes of death for women aged 39–45

While health experts tend to advocate for alcohol-free days and a moderate approach, research backs the idea that drinking over a number of days is far better than drinking all your units in one go. Scientists say that bingeing can be up to four times more damaging for the liver than consuming the same amount over a longer period of time. The issue, of course, is that alcohol is rather moreish; how often do you open a bottle of wine, have a glass and then pop the cork back in?

According to Professor Fiona Measham, an expert in drink and drug culture from the University of Liverpool, women’s drinking habits changed in the 90s thanks to a concerted marketing campaign by the alcohol industry. She told BBC Panorama that women were targetted with ads for alcopops and shots, using feminism, empowerment and liberation as tools against them. And it’s those generations who are now reaping the effects of ladette culture.

“What we’re seeing now is that young people’s consumption is falling fastest, but it’s still holding quite steady for people in their 30s, 40s and 50s,” she said.  

Some damage can be reversed

Martin went for a fibroscan a year after receiving her diagnosis and found that her reading had returned to a healthy, normal range. “I was surprised what a dramatic difference cutting out alcohol had made in such a short space of time,” she wrote, going on to say that she has no plans to take it up again. “I haven’t touched a drop for nearly a year and feel much better for it – but I still mourn it in a way I can’t quite put my finger on.” 

Let’s be clear: alcohol is a toxin that offers no physical benefits. But experts believe it’s possible to enjoy a tipple – in moderation – without incurring any real negative effects. So, how can you consume alcohol without bingeing or suffering any ill effects?

Try the 20-minute rule

When you crave alcohol, wait 20 minutes before having a drink. This applies both at the start of the night when you think about drinking, as well as between drinks – as soon as you think about pouring or ordering, stop for 20 minutes. You can still go ahead and get a drink after 20 minutes, but the idea is that taking that extra time gives you a chance to think about your craving and reassess whether you need or even want another drink before you dive straight in. It breaks the ‘chain’ of drinking that can occur when we’re in the moment – especially when socialising. 

Try ‘zebra drinking’

Splitting your week into ‘alcohol’ and ‘non-alcohol’ days is an easy way of cutting down if you’re a habitual drinker. Simply choose one or two days when you’re going to drink, and leave the rest of the week alcohol-free. On your drinking days, just be sure that you’re not creeping near that binge limit; this is about enjoying a small tipple rather than saving up all your units for a blowout.

Check out low and no-alcohol alternatives

There are so many decent non-alcohol options out there these days that taste delicious. If you’re a G&T drinker, mix some Pentire Seaward with your favourite tonic. For prosecco lovers, Lyre’s does a crisp ‘classico grande’, which is every bit as good as a decent bottle of fizz. Even no-alcohol red wine has had a cool rebrand, with Hackney bottle shops stocking Oddbird, Wednesday’s and Non alternatives.  

Watch Panorama: Binge Drinking and Me, available on BBC iPlayer now

Images: Getty