Dr. Harriet Bradley, Medical Director at the digital healthcare provider Livi, explains the positive changes you’ll see from cutting out alcohol this October
It’s that time of year again when many of us make the decision to give up alcohol for a month. Whether it’s for charity, to kick start a change in lifestyle, or just to prove to yourself you can, going sober has an abundance of health benefits.
Dr. Harriet Bradley, Medical Director at the digital healthcare provider Livi, explains why – in only four weeks – you may see drastic changes to both your physical and mental health by reducing your alcohol intake.
Dr Bradley said: “Quitting or cutting back on alcohol, combined with a healthy lifestyle, will greatly reduce your risk of developing a serious disease. In fact, drinking more than 14 units a week for 10 to 20 years increases your risk of developing serious illnesses, including cancer, stroke, heart disease, liver and brain disease. If you are thinking of giving up alcohol this October, here are some of the health benefits you can expect to see, week by week.”
Week one:
Improved sleep
Alcohol causes you to get less restorative REM (rapid eye movement) sleep. That means you wake up feeling less rested and are more prone to daytime drowsiness. Some studies suggest that REM sleep benefits learning, memory and mood. Your REM cycle usually returns to normal after one week, so you should expect to see an improvement in your cognitive function and mood, as well as feeling more rested.
Better hydration
Alcohol is a diuretic, meaning that if you don’t drink enough water with alcohol, you can quickly become dehydrated. This is because alcohol causes your body to remove fluids from your blood through your renal system at a much quicker rate than other liquids. In the first week of giving up alcohol, and as long as you drink plenty of water, you should see improved hydration levels – meaning less headaches, more energy and better physical performance.
Week two:
Reduce acid reflux
Stomach acid production often increases when you consume alcohol, as well as sometimes preventing your ability to get rid of bacteria. This can cause the lining of your stomach to become damaged, leading to harmful reflux complications such as Gastroesophageal reflux disease (GORD). However, most acid related symptoms such as reflux will usually start to improve two weeks after quitting alcohol as your stomach lining normalises and your acid production stabilises.
Week three:
Reversing liver damage
A healthy liver should contain a small amount of fat. Excessive alcohol intake can lead to alcohol-related fatty liver disease, but this is often reversible and can improve as your liver regenerates. Stopping alcohol for a few weeks allows the liver time to recover, stop the inflammation and reduce the fatty deposits. Longer term excessive alcohol intake can lead to liver cirrhosis, a life-threatening condition where the damage is not reversible.
Weight loss
Alcohol contains a lot of calories. A standard 175ml glass of wine contains 133 calories, while a pint of 5% ABV beer contains 239 calories – about the same as a Mars Bar. Stopping alcohol for a few weeks, combined with a healthy diet, is a good way to start losing weight. However, giving up alcohol can benefit your waistline in other ways too. It should make it easier to make healthy food choices, and mean you are more likely to be motivated to exercise – especially if you’re sleeping better too.
Week four:
Lower blood pressure
Regularly drinking too much alcohol can raise your blood pressure over time, but some studies have shown that your blood pressure can be significantly lowered in just four weeks.
By lowering your blood pressure, you can reduce your risk of developing serious conditions such as heart attacks and strokes, which in some cases are caused by high blood pressure. Though everyone’s blood pressure can vary, as a general guide, the following readings can help you to determine if your blood pressure is considered high:
- 140/90mmHg and above in one off reading
- 135/85mmHg and above in an average reading
The long-term impacts:
While alcohol may temporarily boost your mood, ultimately, it’s a depressant which, over time, can make you more vulnerable to depression and anxiety. Stopping drinking can help stabilise your mood, although it might take a few months to feel the full benefit.
Excessive alcohol consumption over a lengthy period of time can lead to brain damage and may increase your risk of developing dementia. Alcohol reduces the volume of the brain’s white matter that transmits signals around the brain, in turn this can negatively affect the way the brain functions.
If you are struggling with alcohol addiction, or you are finding it hard to give up, you should arrange a consultation with your GP in an environment you feel most comfortable, whether that’s visiting a surgery or a digital appointment. Your GP will be able to recommend further support.
Remember, admitting you have a problem with alcohol isn’t a sign of weakness, it’s a sign of strength. However you choose to approach it, the benefits of reducing your alcohol intake on your health and relationships will be significant.
More information around the benefits of drinking less can be found here:https://www.livi.co.uk/your-health/6-health-benefits-of-drinking-less/.
