MOST people know that giving up alcohol will be good for their health.
But the benefits of going booze-free can surface far quicker than you might think.
Some positives occur in as little as 60 minutes, while others can take months but will last a lifetime.
From clear skin to weight loss and better quality sleep – it’s pretty much all good news for your mind and body.
Karen Tyrell, CEO at Drinkaware, tells Sun Health: “Every unit you reduce your alcohol intake by helps.
“You’ll no longer suffer hangovers, and you’ll likely sleep better as regular drinking disrupts your sleep cycle.
“It affects the quality of it, making you feel tired and sluggish during the day, so when you stop, you’ll have more energy across the week.
“It can also lead to improvements in how you look. Alcohol dehydrates the body, which can cause your skin and eyes to look dull, so when you cut down or quit altogether, you’ll start to look healthier.
“When looking at the longer-term benefits, your liver will thank you.
“It’s a resilient organ which can recover after damage, so giving it a break allows it a chance to repair.
“Importantly, the more you drink on a regular basis, the greater your risk of serious health problems, including weight gain, several cancers and heart and liver disease.”
Feeling inspired? If you’re cutting back this year – or you’ve decided to give up alcohol for good – here’s what you can expect over the coming hours, days, weeks and months…
1 hour
As the alcohol leaves your bloodstream (at a rate of about one unit per hour), you may see your speech and balance improve.
4 to 8 hours
Four to eight hours in, you’ll likely be wide awake, or tossing and turning in your sleep.
You may also notice your hands shaking a little, bouts of anxiety, and excessive sweating, according to the Priory Group.
12 hours
The 12-hour mark is when dehydration really kicks in.
Experts say drinking six glasses of wine means losing between 19 and 24 glasses of water, so it’s no wonder you’re extremely thirsty.
You may also have headaches, fatigue, nausea, low mood, increased blood pressure and a raised heart rate.
24 hours
While most of the booze will be out of your system by now, some will remain.
And these remnants will continue to mess with your digestive system – think stomach pain, diarrhoea and constipation.
This period can be dangerous for people reliant on alcohol, the Priory Group warns.
In severe cases, people can develop delirium tremens (DTs), which include seizures, hallucinations and significant increases in heart rate and blood pressure.
2 to 3 days
Now the toxins have cleared from your body completely, your kidneys and other organs should just about return to normal.
But you might feel a bit under the weather, as levels of dopamine (a mood-boosting chemical in the brain) remain low.
You may also notice you’re grumpier than normal – but it’s going to get better.
4 to 5 days
By this point, your bowel movements should be less irregular, your stomach pain should have subsided and the acid in your tummy should have reduced.
Overall, your symptoms should have started to clear.
“The nausea, headaches or tiredness you may have felt the mornings after drinking could be replaced with improved mood, as well as feelings or productivity,” Karen says.
“Because of the way alcohol interferes with your ‘fight or flight’ response, regular drinking can make you more vulnerable to anxiety disorders.
“Alcohol is also a depressant – it alters the delicate balance of chemicals in your brain – so drinking less can improve your overall mental health too.”
However, sleep problems are still common in this stage – so resist the temptation to reach for a drink to help you nod off.
Instead, try things like limiting screen time, having a warm bath or listening to soothing music before bed.
5 to 7 days
Feel-good chemicals should return to normal by day seven, providing a much-needed mood boost and improved slumber.
Hopefully, you’ll also no longer be getting up to pee in the middle of night.
But you may experience very vivid dreams around this time, according to Alcohol Change.
“This could be down to increased rapid eye movement (REM) sleep,” the charity says.
“REM is the stage of sleep during which we dream.
“When we drink, REM sleep is suppressed, which is why we’re still so tired the next day, even after an eight-hour slumber.”
2 weeks
Another major benefit is clearer and smoother skin, according to Drinkaware.
Alcohol dehydrates the body, including the skin and eyes, which can cause them to look dull, tired and wrinkled.
Avoiding alcohol means you’re far more hydrated, therefore you’re left with a happier and healthier complexion, Karen says.
Booze also worsens skin conditions like eczema, psoriasis and rosacea, so giving up can bring major improvements.
This can happen within two weeks, as can weight loss due to consuming fewer calories and less frequent acid reflux.
Your liver will also start to repair itself, the Institute of Medical Biochemistry and Laboratory Diagnostics in Prague, Czech Republic says.
1 month
Research shows just one month without alcohol can reduce your risk of chronic diseases such as diabetes, liver cirrhosis and obesity.
This is primarily down to blood sugar levels being regulated, lower cholesterol and blood pressure, and weight loss.
Karen adds: “Regular drinking is a common cause of high blood pressure and, if left untreated, it can lead to mid-life strokes and heart attacks in the long term.
“Cutting back on the amount you drink each week is a good way to lower high blood pressure and improve your health.”
Your mind will likely also be clearer, resulting in better decision making, more creativity, and improved learning and problem solving.
If you exercise, you may also notice you’re performing better and have fewer headaches as you’re more hydrated, the Priory Group says.
And it’s at this stage that the brain begins to repair some of the damage and shrinkage.
One study by Stanford University in California showed that after six weeks of abstaining from alcohol, brain volume increased by an average of two per cent.
Alcohol guidelines
NO amount of alcohol is good for us.
But sticking with the NHS guidelines lowers your risk of harming your health.
The health service says adults should drink no more than 14 units of alcohol per week, spread across three or more days.
That’s around six medium (175ml) glasses of wine, or six pints of four per cent beer.
You can use Alcohol Change UK’s unit calculator to work out how many units you drink.
And try Drinkaware’s Drinking Check to understand how your drinking is impacting your health.
“If you are drinking heavily and want to reduce or take a break, making this decision is the first step towards a healthier lifestyle,” the charity says.
“Every unit we reduce our alcohol intake by helps. Stopping drinking entirely isn’t always right for everyone – and cutting back is a reasonable choice and can be a lot more sustainable for some.”
Ready to get started? Set some goals, ask for support and recognise situations where you might normally drink and do something else instead.
You can also try apps like Drink Less or Try Dry to track your units, calories and money saved.
“With a bit of initial effort and focus, you will find that your new healthier habits become more ingrained and second nature,” Karen Tyrell, CEO at Drinkaware, says.
3 months
It just keeps getting better. As well as the previous benefits sticking around, you’ll also have far more energy, time and money.
“If you stop drinking completely, one of the first things you notice should be improved energy levels, better sleep and finding it easier to wake up in the morning,” Karen says.
“Cutting back can also lead to more quality family time, as you may choose to spend time with loved ones instead of when you might normally have a drink.
“Plus, you’ll be surprised by the savings you make financially.
“The average UK household spends £17.60 on alcohol every week – or nearly £1,000 a year – so reducing your drinking can leave you with extra money to spend on other things.”
6 months
Now the bedroom benefits begin.
“Over time, drinking alcohol regularly can cause long-term problems with your sex life and lead to impotence,” Karen says.
“If you’re a man, cutting down on the amount you drink each week can help prevent erectile dysfunction and low libido.
“Drinking may also prevent or delay orgasm.
“Like men, women may find it more difficult to have an orgasm, or find they have orgasms that are less intense after drinking alcohol, so you may see benefits in that area too.”
1 year
After 12 months without alcohol, most people will leave all cravings and withdrawal symptoms behind.
Studies show regularly heavy drinking interferes with chemicals in the brain that are vital for good mental health, so you should have a more positive mindset.
Your energy levels will likely be higher, your sleep better, and your skin, hair and teeth will almost certainly improve.
Another major win of quitting booze can be weight loss.
A pint of lager contains the same number of calories as a slice of pizza, and a large glass of wine the same as an ice cream sundae or a small bar of chocolate, according to Drinkaware.
Down three pints of four per cent lager, and you’ve consumed the same number of calories as two cheeseburgers, the organisation adds.
These ’empty’ calories, plus the food you eat once you’ve had a drink, can mean regular drinkers pile on the pounds.
“Stopping can therefore help get the number on the scales down – and keep it that way,” Karen says.
Stopping drinking could make your life feel brighter in all kinds of ways, as well as helping your long-term health
Karen Tyrell
Overall, quitting booze lowers your risk of heart disease, stroke, high blood pressure, liver disease, sexual dysfunction, several types of cancer, and gut problems.
“Alcohol can cause seven types of cancer, including of the mouth, throat, liver, bowel and breast, and the more you drink on a regular basis, the greater your risk,” Karen says.
“Alcohol can also have a serious effect on your liver and can lead to chronic liver disease, so giving up reduces this risk in the long-term.
“Research has found that regular heavy alcohol consumption over a long period is associated with a decline in both the number of brain cells and their quality.
“Plus, long-term heavy drinking can damage your heart, arteries or other blood vessels throughout the body.
“This damage is called cardiovascular disease, which caused 175,000 deaths in the UK in 2022.
“It’s one of the most important reasons to not drink more than the UK’s guidelines.”
She adds: “Stopping drinking could make your life feel brighter in all kinds of ways, as well as helping your long-term health.”
When not to stop drinking suddenly
SO-CALLED “normal” drinkers can come off alcohol relatively safely.
But those who are clinically dependent on it can die if they suddenly stop drinking altogether.
If you experience fits, shaking hands, sweating, seeing things that are not real, depression, anxiety, or difficulty sleeping after a period of drinking and while sobering up, then you may be clinically alcohol dependent and should NOT suddenly, completely stop drinking.
But you can still take control of your drinking.
Talk to a GP or your local community alcohol service who will be able to get help for you to reduce your drinking safely.
You can also seek help from:
- Drinkline – Call 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm).
- Alcoholics Anonymous – free self-help group that offers a 12 week plan
- Al-Anon – A group for family members or friends struggling to help a loved one
- Adfam – a national charity working with families affected by drugs and alcohol
- National Association for Children of Alcoholics (Nacoa) – helpline for children who have parents who are alcohol dependent – call 0800 358 3456
Source: Alcohol Change
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