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The dangers of alcohol -

Alcohol has serious effects on both our mental and physical health, more so than we’d like to think. Some experts say that alcohol would be an illegal drug if it hadn’t been slipped into our societal norms through generations of consumption. It’s just as dangerous and addictive as most illicit substances.

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Fast improvements - Thankfully, even a very short period of abstinence from alcohol can make positive improvements to your health.

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1. Better sleep -

Dr. George Koob, president of the National Institute on Alcohol Abuse and Alcoholism (NIAAA), says that some people begin to experience the benefits sooner than others. The most obvious improvements include better sleep, reduced stomach irritation, and more energy.

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Poor quality sleep - Although alcohol makes you feel somewhat sedated, it actually disturbs your sleep and reduces the quality. It reduces REM sleep and makes you more likely to wake up during the night due to changes in the electrical wavelengths of your brain.

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Restore the natural balance -

This is why you feel so tired even after sleeping for a long time after a night out. As little as a week without alcohol can restore your natural sleep pattern and leave you feeling better rested.

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2. A healthier gut -

The gut is a very sensitive microbiome that is easily affected by alcohol consumption. It’s also very quick to show improvements when alcohol is cut out of the diet!

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Gut dysbiosis -

The gut affects many other parts of the body–it’s not just about digestion. A balanced and healthy microbiome can improve your mental health and your immune system. The most common problem associated with alcohol is gut dysbiosis. This occurs when the bacterial balance of the gut is disturbed, and can lead to diabetes, inflammatory bowel disease, depression, and anxiety.

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Growing the good stuff - One month without alcohol is enough time for most people to see positive improvements in their gut health. Studies showed increases in good bacteria that help the gut function efficiently.

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Reduced symptoms - If you experience symptoms of gut dysbiosis when drinking, such as gas, bloating, constipation, or diarrhea, these are likely to improve during Dry January.

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3. Sugar cravings - Some people might have sugar cravings in the first week, due to the sugar you’re missing from the alcohol!

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4. Stronger immune system - Alcohol has the potential to suppress your immune system so you’re less likely to get colds or flus when you stop drinking. According to the NIAAA, just one night of heavy drinking can impede your body’s ability to fight off infections for 24 hours after.

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5. Weight loss - Some people find that Dry January results in weight loss, particularly if it’s paired with a return to a healthier diet and exercise routine after the holidays.

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High calorie drinks -

Alcohol can have a very high calorie content, so removing this from your diet for a month can be extremely helpful to achieve weight loss, if that’s your goal. A night of drinking provides us with plenty of calories, but doesn’t make us feel full. In fact, it can increase our hunger and we usually don’t make healthy food choices on those occasions!

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Easy shedding - One study found that participants who made no changes to diet or exercise, apart from cutting out alcohol, lost 2-4 pounds (1-2 kilos) in a month.

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6. Reduced blood pressure - Just one month without alcohol can help reduce high blood pressure and improve blood-sugar levels. There’s also evidence that it can reduce blood levels of a signaling protein linked to cancer.

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7. Improved liver health -

Another part of the body that is affected by alcohol is the liver. When you drink, your liver produces certain enzymes that signal that it’s in oxidative stress. When you’re sober, these numbers begin to reduce.

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Varying results -

For light drinkers, there might be an improvement in these numbers after abstaining from alcohol for a week, but it will take longer for heavy drinkers.

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Heavy drinking -

The Substance Abuse and Mental Health Services Administration defines heavy drinking as binge drinking at least five days out of the month. Binge drinking means consuming four or more drinks on one occasion for women, and five drinks or more for men.

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8. Brain function - The brain also comes under fire when we drink. Alcohol consumption affects our ability to think clearly, make decisions, problem solve, learn, concentrate, and be creative. That’s a long list of downsides...

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Improve your mood -

Just one week of abstinence improves brain function, so a whole month might have you feeling like a new person! This is likely to have a positive influence on your mood, relationships, and productivity.

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9. Appearance - If that’s not enough, Dry January can also make you look better! Dehydration is one of the main side effects of alcohol consumption, so cutting this out also reduces the visible effects of dehydration.

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Bright-eyed and bushy-taile -

You can expect your skin to look fresher and healthier, and your eyes to look brighter. This is also assisted by the fact that you’re receiving less calories from alcohol and may be replacing them with more nutrient-diverse foods.

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Caution -

All of these benefits are great, but there are other ways Dry January might affect heavier drinkers. Those who are going cold turkey after frequent heavy drinking may experience some withdrawal symptoms.

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Withdrawal symptoms - Those people can experience several symptoms in the first week or two including shaking, nausea, headaches, anxiety, and insomnia. These are definitely signs that the person was drinking too much before.

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Play it safe - For really heavy drinkers, suddenly quitting alcohol completely can even be dangerous. If you think you might fall into this category, then it’s better to talk to a doctor before going cold turkey.

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What happens after Dry January? -

One study following 857 British adults found that they continued to consume less alcohol in the six months following their 31-day break.

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Lasting habits -

Another study in the UK suggests that as much as 72% of participants drink much less throughout the year, and some stop drinking altogether.

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No rebounds -

Another key finding of this study was that there wasn’t a ‘rebound’ effect when Dry January came to an end. One might expect that those taking part in this alcohol fast would be desperate to drink all kinds of booze on February 1, but luckily they didn’t!

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Conclusion -

These statistics send a strong message about the positive result the participants got from giving up alcohol. If you aren’t taking part in Dry January but you’re now thinking it sounds like a good idea, don’t worry: any time is a good time to start.

Sources: (Bustle) (Self) (Healthline) 

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