30 Days No Alcohol: What are the Effects?
With growing awareness of the health risks of alcohol abuse and the rise in popularity of alcohol challenges like Dry January, many more people are choosing a life (or at least a short period) of sobriety. But when you go without alcohol for 30 days, are there actually any overall health benefits, and in what way does it affect your mind and body?
There can be many reasons why you might be considering quitting the booze for a while. Chances are you’re feeling pretty unhealthy, or are just sick of the hangovers. Maybe you want to set a good example for younger family members, or are worried about developing a drinking problem. So let’s take a look at the effects of 30 days of no alcohol.
Important note: At Zero Beero, we’re not anti alcohol. We’re pro moderation. We’re celebrating the emergence of low alcohol and no alcohol beer as a way to enjoy our favourite drinks with fewer negative impacts on mind and body. You can read our alcohol free beer reviews here.
What happens to you when you cut out alcohol for 30 days?
First up, what actually happens to your body during 30 days of no alcohol? However much we might love the taste of a crisp beer on a hot day, or a cheeky glass of wine after a long week, alcohol is a toxin to our bodies on a cellular level.
If you’re a heavy drinker, you might notice more obvious signs of your health improving in a shorter amount of time than others who are usually only light drinkers.
Going cold turkey might mean you also notice withdrawal symptoms, which can be unpleasant. It’s worth talking to a doctor if you notice any severe symptoms, or think you need medical advice or additional support to make a lasting change. We’re not qualified to offer advice here.
Even if you’d consider yourself a light drinker, sticking to the recommended one drink per day for a woman, or two drinks per day for men, the short-term benefits of avoiding hangover symptoms like headaches, nausea, a foggy brain, and digestive issues have got to be good news.
Benefits of cutting out alcohol for 30 days
There is a long list of benefits for cutting out alcohol for 30 days, or more, but should we expect a dramatic weight loss or a sudden overflow of energy?
While some benefits will be obvious after a few days of not drinking, it can take longer for other effects of not drinking to make a difference to your daily life or ongoing physical and mental health. And while everyone’s experience of going alcohol-free will differ, here are some of the most common effects of 30 days without alcohol:
1. Liver relief
The liver is a tolerant organ responsible for filtering toxins, like alcohol, from our blood. Over time, heavy drinking can cause liver disease, but going alcohol-free can quickly give your liver some relief and reverse damage caused by drinking.
2. Improved mental clarity
Alcohol can severely impair our cognitive function, play havoc with our memory and comprehension, and cause mood swings. Drinking alcohol can even disrupt healthy brain development in those under 21. If you quit alcohol, you might feel more alert, find it easier to focus on work tasks, and avoid risky situations.
3. Improved cardiovascular health
Free radicals racing around your body from excessive drinking increase your bad cholesterol levels, which in turn can cause blockages in your carotid arteries. Heavy drinking can also weaken your heart muscles. Not great news. What is great news is that some of this damage can be stopped in its tracks, and high blood pressure can be lowered, by going alcohol-free
4. Reduced risk of cancers
Scary fact: Alcohol is a carcinogen. Liver, breast, colorectal, head and neck, and esophageal cancers can all be linked to heavy alcohol consumption, and research has suggested that up to 3.7% of cancer deaths were alcohol-related in the United States in one year. That's about 20,000 people. By not drinking alcohol, you can reduce your risk of developing certain cancers.
5. More energy
No, we’re not suggesting replacing alcoholic drinks with caffeine to give you an energy boost!
There’s plenty of anecdotal evidence to suggest that reducing alcohol intake can give you an edge in the energy department. Whether that’s because you might also enjoy better sleep (more on that in a bit), fewer late nights out partying, or because of the detrimental effect alcohol has on B Vitamins which, in part, control your energy levels.
Whatever the cause, having more positive energy has got to be a good thing.
6. Weight loss
Quitting alcohol is no miracle diet, but the fact is, alcohol is super calorific. A pint of regular beer contains about the same calories as a Mars bar, so it’s easy to see how the weight gain associated with binge drinking can creep up on you.
After 30 days of not drinking alcohol, and not replacing the calorie intake with a substitute “treat”, you should expect to see less belly fat and an overall leaner appearance. Alcohol also slows your metabolism, so by going alcohol-free, you’re boosting your body’s ability to burn fat stores and lose weight more easily (if that’s the goal).
7. Reduction of anxiety
Alcohol can change the chemistry of the brain making feelings of anxiety, social unease, and panic more common. This can conflict with the common theory that having a drink can help you relax, or block out feelings of stress and social anxiety. Instead, you might find going alcohol-free gives you more confidence and enjoyment in social settings.
8. Better sleep
Although, after a night out on the town you might blearily pass out in a drunken stupor, alcohol does very little to promote a healthy night’s sleep.
Alcohol interrupts our deep sleep and REM sleep cycles. Not drinking for 30 days can help you to fall into a deep, restorative sleep, with fewer interruptions to pee or with strange dreams or nightmares, and to wake up feeling more refreshed. Sounds good.
9. Healthier skin
Alcohol dehydrates the skin and can accelerate skin ageing by reducing collagen production. Drinking too much alcohol impacts the skin’s natural defence against sun exposure and free radicals, and can cause blotchiness and spots.
An improvement in skin appearance can be noticed after the first week or two of giving up alcohol without the need for expensive creams or treatments. Win-win.
10. Less bloating
Bloating is a common side effect of drinking alcohol, thanks to its diuretic properties (meaning we tend to retain more water), and inflammatory properties (meaning it can make us swell up). Even if you don’t lose weight from stopping drinking, you will probably notice a flatter stomach and less embarrassing side effects of a heavy night out like gas and stomach cramps.
Lasting benefits of giving up alcohol for 30 days
Many of these physical benefits to having 30 days of no alcohol may revert if you pick up the booze where you left off.
However, some research has suggested that having a short, month-long break from alcohol can make positive changes to your ongoing relationship with alcohol.
While a social drink with friends may be a part of adult life that many of us relish, a study by the University of Sussex suggests that participants in Dry January are more likely to drink less frequently, and reduce their alcohol intake when they do drink, even six months down the line.
So even if you’re not planning to quit drinking for the rest of your life, there are some really good reasons to give an alcohol-free month a try. It’s difficult to change old habits, especially if heavy drinking is part of your usual social life and the ring of the happy hour bell is music to your ears. But it’s a small sacrifice to make for a positive impact on your long term health.
Good luck!