Whether you’re participating in Dry July, OcSober or are simply sober-curious, quitting alcohol – either temporarily or indefinitely – has profound health benefits.
Some may question whether taking as little as a month off alcohol is enough to see a change in the body. In short, it absolutely is! This study, led by de Terney and colleagues, found that individuals abstaining from alcohol as part of one-month campaigns in Australia and the UK experienced health benefits ranging from weight loss to improved sleep. Powerfully, even those participants who were considered ‘unsuccessful’ in completely eliminating alcohol for the duration of the campaign, experienced some benefit.
Taking a defined break also leaves us well-positioned to evaluate our individual relationship with alcohol. Moreover, as we begin to feel better in the short term, research indicates that we’re more likely to make lasting behavioural changes to continue reaping the benefits, long term.
So, why not give it a go? Discover seven ways the body changes for the better when taking a break from alcohol, below.
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Maintaining a healthy body weight becomes easier without alcohol
As alcohol is high in kilojoules, removing it from the diet – even temporarily – naturally leads to a reduction in energy intake overall, in support of a healthy body weight. Meanwhile, as it’s not uncommon to overeat calorie-rich foods whilst enjoying a few drinks – and when nursing a hangover, perhaps! – eliminating alcohol naturally reduces this temptation, and also means we’re less likely to skip that morning workout the next day!
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Liver function improves without alcohol
As alcohol is a toxin, the liver works hard to process and eliminate it from the body as a priority. Excess alcohol consumption – even on just a few occasions – can overburden the liver, causing damage and interrupting its natural capacity to regenerate. Thus, removing alcohol altogether allows the liver to repair, regenerate and support other essential metabolic functions within the body.
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Hydration improves
Most of us are familiar with signs and symptoms of dehydration, such as headaches and mouth dryness, that accompany excess alcohol consumption. This is because, as a diuretic, alcohol promotes fluid losses which lead to dehydration if they’re not adequately replenished. Quitting alcohol brings with it the benefits of hydration, including improved energy levels, enhanced concentration and focus, and a healthy glow!
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Skin glows with good health
The skin is not immune to the effects of alcohol. Dehydration, oxidative stress and inflammation associated with excess alcohol consumption can lead to a dry, dull and devitalised complexion, along with premature fine lines and wrinkles, and reduced firmness and elasticity. Moreover, the temporary ‘flushing’ that can occur when consuming alcohol can lead to permanent redness following long-term excessive consumption.
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Mental health is supported
Alcohol has a profound impact upon mental health. A depressant drug, alcohol can disrupt the natural balance of neurotransmitters or ‘chemical messengers’ within the brain. As it moves its way out of the body, challenging emotions such as anger, worry, low mood and irritability can result. Quitting alcohol helps restore neurotransmitter balance, in turn improving ‘hangxiety,’ mood and executive functioning.
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Sleep quality improves
Although its sedating qualities can aid sleep onset, alcohol adversely affects the quality of our sleep. After consuming alcohol – even in moderate amounts – the most restorative stage of sleep known as Rapid Eye Movement (REM) is interrupted, and we’re less likely to wake feeling refreshed and ready for the day ahead. Moreover, long term excess alcohol consumption can lead to sleep disorders, such as insomnia and sleep apnoea. Read here for more sleep tips.
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Certain cancer and chronic disease risks decrease
Quitting – or taking a pause from – drinking leads to incredible short-term benefits, but also plays a role in increasing longevity and reducing disease risk over the long term. Eight types of cancer – including liver and bowel cancers – along with chronic liver disease, coronary heart disease and stroke, are all associated with excessive alcohol consumption.
References
- Australian Institute of Health and Welfare [AIHW]. (2021). Australian Burden of Disease Study 2018: Interactive data on risk factor burden. Retrieved June 28, 2024, from https://www.aihw.gov.au/reports/burden-of-disease/abds-2018-interactive-data-risk-factors/contents/alcohol-use
- Butters, A., Kersbergen, I., Holmes, J., & Field, M. (2023). Temporary abstinence challenges: What do we need to know? Drug and Alcohol Review, 42(5), 1087-1091. https://doi.org/10.1111/dar.13625
- De Ternay, J., Leblanc, P., Michel, P., Benyamina, A., Naassila, M., & Rolland, B. (2022). One-month alcohol abstinence national campaigns: A scoping review of the harm reduction benefits. Harm Reduction Journal, 19(24), 1-17. https://doi.org/10.1186/s12954-022-00603-x
Written by Caitlin Branch, Student Nutritionist, and Ellie Thompson, Accredited Practising Dietitian.