Contributed by Nicholas E. Blonien, D.O.

Firefighting is a high-stress job, and for many, alcohol can be an easy stress reliever. Comradery is an important part of firehouse culture, and drinking is often used as a central activity to facilitate bonding and connection. However, sometimes it can go too far and become an unhealthy outlet.

Research over the last few years indicates more than 50% of career firefighters reported heavy drinking (3+ drinks/day men, 2+ for women) or binge drinking (5+ drinks for men, 4+ for women on a single occasion of about two hours), while 9% of firefighters who drank, self-reported driving while intoxicated in the past 30 days. These rates are higher than the general population – a consequence of the mental and physical toll it takes being on the frontlines of emergency responses.

In general, even low levels of alcohol use (less than one drink per day) can increase the chance of health concerns. Therefore, it’s important for fire service members to be conscious of their alcohol consumption, knowing the risks are higher due to their demanding profession.

Below are some key points about alcohol’s effect on our bodies to help firefighter service members make informed decisions:

• Metabolism – On average, the body metabolizes alcohol, primarily through the liver, at a rate of one drink per hour. It’s first broken down by the enzyme alcohol dehydrogenase (ADH) into acetaldehyde, a highly toxic substance and known carcinogen. Acetaldehyde is then broken down by acetaldehyde dehydrogenase (ALDH) to acetate, which is less harmful and converted into water and carbon dioxide for the body to excrete.
• Binge drinking effect – Since ADH is faster at converting alcohol to acetaldehyde than ALDH is at converting acetaldehyde to acetate, acetaldehyde can reach high levels when we consume several drinks in a brief time. Acetaldehyde wreaks havoc on cellular function until it is cleared. For this reason, one drink each night per week is considered safer than having seven drinks once per week.
• Cancer risk – Alcohol consumption is the third leading cause of preventable cancer risk, behind smoking and obesity. The primary mechanism is likely due to acetaldehyde, which disrupts DNA and can lead to mutations. There is a causal relationship between alcohol consumption and several types of cancers (mouth, throat, voice box, esophagus, liver, colon/rectum, breast). A study by the National Cancer Institute showed that even those who average one drink per day or less have slightly increased risk for these cancers when compared to non-drinkers.

While having an occasional drink to unwind after a stressful call or when getting together with friends or colleagues can be harmless, it’s important for firefighters to know the potential long-term risks from regular drinking, and make smart decisions to maintain a healthy lifestyle for themselves, loved ones and fellow service members.

If you or a firefighter you know is in need of help for alcohol or substance abuse, please call our 24-hour helpline at 888-784-6634. Free counseling visits, peer support and other resources are available through the MnFIRE Assistance Program. This confidential, no-cost service is available for all active volunteer, paid-on-call, part-time and full-time Minnesota firefighters and their families, and for all levels of support.

Contributed by MnFIRE Mental Health Director Melinda Coscarelli, PhD, LPCC, LADC

Summer is a popular time for outdoor gatherings and celebrations with friends and family. So many of these social events, parties and get-togethers will have alcoholic beverages at the ready. Let’s face it: we live in a culture that likes to drink! But how do we know where or when to draw the line? What is considered to be within healthy limits of alcohol consumption and what is abusive or unhealthy drinking behavior?

What is a healthy limit?

The key to enjoying alcoholic beverages within a healthy limit is moderation. Research shows that men who drink eight or more alcoholic beverages weekly could experience internal medical issues such as elevated liver levels, kidney damage, inflammation of the pancreas and several stomach problems, among other ailments. Women typically have slower metabolisms than men so they don’t require as much alcohol to have the same harmful health effects. For women, weekly consumption of six to eight alcoholic beverages can elicit the same medical concerns.

Use within the fire service

A recent study measuring firefighting drinking habits showed over 50% of firefighters abusing alcohol. Firefighters reported using alcohol as a means of taking the edge off, escaping, coping and self-medicating. Some reported being physically dependent and unable to stop.

Do I abuse alcohol?

As an addiction specialist who has worked with firefighters for several years, I have seen several times how alcohol has ruined firefighters’ lives, careers and families all in an instant. Here are a couple of quick questions you can ask yourself to see if you might have an issue:

• Have you felt the need to cut down on your drinking?
• Do you feel annoyed by people complaining about your drinking?
• Do you ever feel guilty about your drinking?
• Do you ever drink an eye-opener in the morning to relieve the shakes?

If you answered “yes” to any of these questions or know someone who needs help with alcohol or substance abuse, please call our 24-hour helpline at 888-784-6634. Free counseling visits, peer support and other resources are available through the MnFIRE Assistance Program. This confidential, free service is available for all active volunteer, paid-on-call, part-time and full-time Minnesota firefighters and their families, and for all levels of support.

Contributed by Paul J. Anderson II, M.D.

As a firefighter, anything can happen on a shift or a call. That’s why firefighters are trained to always be sharp and ready. But the beverages you consume when you aren’t on duty could impair your performance when the call comes in. Caffeine and alcohol can both have harmful effects on firefighters if not used in moderation, so it may be wise to “rethink your drink.”

Use caffeine to your advantage

We often associate caffeine with its ability to reduce sleepiness or daytime drowsiness. In reality, there are several benefits when used wisely, including improved reaction time and physical endurance. But a little can go a long way. An 8-ounce cup of brewed coffee has about 90 milligrams of caffeine and the recommended maximum daily dose is around 400 milligrams. And the effect can take time to wear off. In fact, it takes about 10 hours for caffeine to completely leave your system once consumed.

For people with normal sleep and wake cycles, caffeine use is best limited to 100 to 200 milligrams per day and restricted to the morning hours. Firefighters, who typically have irregular sleep patterns and/or sleep deprivation, may need to think differently about caffeine and reserve caffeinated beverages for when it’s most beneficial. This means consuming relatively little caffeine (or none) most of the time and then increasing caffeine consumption during periods of high need, like a busy night shift, working tired or working overtime. Rethinking caffeine may mean that using less helps you benefit more.

Enjoy alcohol in moderation

It goes without saying that heavily drinking or binge drinking alcohol is not compatible with being ready for firefighting duty. Even moderate alcohol consumption can erode sleep quality, delay reaction times and could progress to alcohol dependence over time. So as a firefighter, you may want to rethink your relationship with alcohol.

Alcohol slows down your nervous system and gives you a temporary sensation of relaxation when consumed in moderate amounts. While alcohol has long been integrated into social interactions and celebrations around the world, it can be problematic when abused. Firefighters know the realities of this, having answered calls for preventable fires where alcohol was involved, auto accidents due to drunk driving, alcohol-related domestic problems and alcohol-induced health issues.

According to the Fire Service Joint Labor Management Wellness-Fitness Initiative, alcohol is the most commonly abused substance among firefighters, and it’s unfortunately common among firefighters to help deal with the emotional trauma experienced on the job. The numbing effects of alcohol consumption are only temporary, however. Once a person is sober, any mental health issues or memories of traumatic calls are still there. These problems may even feel worse after being temporarily alleviated, which helps fuel the cycle of substance abuse.

Heavy drinking is defined as more than two standard drinks per day for men, or more than one standard drink per day for women. A standard drink is defined as a shot of liquor (1.5 ounces), a 12-ounce beer (4% ABV), or a 5-ounce glass of wine. Binge drinking (more than six drinks in a short period) is another harmful pattern of drinking to avoid.

The good news is that going alcohol-free for a period or cutting down on alcohol has never been easier. Dry months are common practice, and there has been an explosion of alcohol-free beers, wines and spirits that can make cutting back on alcohol or stopping drinking altogether much easier. Cutting back on alcohol with a group of people as a challenge can be a fun and effective challenge for team building.

While it goes without saying that no firefighter should use illegal substances, it may be beneficial to analyze your use of these more common substances. Any efforts that improve your ability to be safe and live well as a firefighter are worth the time.

Need help? MnFIRE’s got your back

If you or a firefighter loved one need help with alcohol or substance abuse, please call our 24-hour helpline at 888-784-6634. Free counseling visits, peer support and other resources are available through the MnFIRE Assistance Program. This confidential, free service is available for all active volunteer, paid-on-call, part-time and full-time Minnesota firefighters and their families, and for all levels of support.