Enjoying an occasional drink is common, as evidenced by a National Institutes of Health (NIH) survey revealing that two-thirds of U.S. adults drank alcohol in the past year, with 52% having consumed it in the last month. While moderate drinking can be enjoyable, it's important to be aware of its cumulative health impacts, including potential harm to heart, liver, and pancreas health, increased risk of chronic diseases, and negative effects on mental health.
But what changes occur in your body when you stop drinking alcohol? For those curious about this, we've delved into extensive scientific research and consulted with registered dietitians to understand the adverse effects of alcohol on the body and the benefits that ensue upon cessation. This article explores the range of improvements you might experience, from enhanced sleep quality and mental clarity to improved skin complexion and liver function, when you decide to quit alcohol.
1) Experience Increased Energy Levels
Alcohol consumption adversely impacts sleep quality, which in turn affects mood and energy levels the next day. Research published in 'Sleep and Vigilance' reveals that heavy drinking notably heightens daytime sleepiness. Around 35% of study participants felt sluggish or disinterested in staying awake after consuming alcohol the previous night, compared to less than 5% experiencing similar feelings on a typical day without alcohol.
2) Potential Improvement in Digestive Health
Experiencing bloating or abdominal discomfort after enjoying a meal with wine or beer might be partly attributed to alcohol. Alcohol, even in modest amounts, can disrupt digestion by changing how the stomach secretes gastric acid and by hindering the effectiveness of digestive enzymes. This interference can lead to compromised digestive processes. Research indicates that consuming alcohol with food can decelerate digestion, and the excess production of gastric acid may cause stomach irritation.
3) Improved Skin Appearance
Alcohol's diuretic properties, which lead to increased fluid excretion, can impact skin health over time. Studies have established a link between alcohol consumption and various skin conditions, including psoriasis, eczema, spider veins, and post-adolescent acne. Additionally, research has shown that heavy drinking, defined as eight or more drinks per week, is associated with visible skin aging signs such as increased upper facial lines, under-eye puffiness, and midface volume loss.
4) Improved Heart Health
Abstaining from alcohol can result in reduced blood pressure and a decreased risk of cardiovascular disease. A 2016 study discovered that individuals who either abstain from alcohol or significantly reduce their consumption may experience enhanced heart function.
Brittany Lubeck, RD, a registered dietitian and nutrition writer, explains, 'Research indicates that regular alcohol use can contribute to conditions like high blood pressure, coronary heart disease, stroke, and other heart-related issues. Consequently, quitting alcohol can lower the risk of heart conditions. It's important to note, however, that these cardiovascular effects are primarily observed in individuals who consume alcohol excessively. Moderate drinking is not linked to an increased risk of heart conditions.
5) Your Liver Will Express Its Gratitude
Alcohol's association with liver inflammation and fatty liver disease is noted by the NIH. Nevertheless, abstaining from alcohol provides your liver with the opportunity to undergo repair and regeneration. Trista Best, RD, a registered dietitian affiliated with Balance One Supplements, explains, 'The liver metabolizes alcohol, and excessive alcohol intake can result in liver damage, encompassing conditions like fatty liver, alcoholic hepatitis, and cirrhosis. Quitting alcohol enables the liver to regenerate and heal, ultimately benefiting overall liver health.
6) Weight Loss May Occur
Alcohol is calorie-dense, providing 7 calories per gram, and these calories are devoid of nutritional value. Brittany Lubeck remarks, 'Depending on your regular alcohol consumption, discontinuing it may lead to weight loss.' This is because eliminating alcohol naturally reduces overall calorie intake, potentially resulting in weight loss.
Furthermore, quitting alcohol often leads to improved dietary choices, as Lubeck notes, 'Many individuals experience strong food cravings while drinking.' According to a study in the journal 'Appetite,' individuals who consumed half a shot of alcohol (equivalent to 20 grams) consumed 11% more food than those who abstained. Drinkers also reported increased cravings for high-fat (high-calorie) foods.
7) Enhanced Sleep Quality
Although alcohol may initially induce drowsiness, research indicates that it can disrupt the sleep cycle, resulting in poor-quality rest. Upon abstaining from alcohol, sleep patterns often return to normal, promoting a more refreshing and restorative night's sleep, which, in turn, yields various health advantages.
Trista Best elaborates, 'Alcohol can interfere with the sleep cycle, causing difficulties in falling asleep and staying asleep. By discontinuing alcohol, you may notice an enhancement in sleep quality and duration. Improved sleep offers numerous health benefits, including heightened cognitive function, mood stabilization, and an overall sense of well-being.
8) Enhancement of the Immune System
The NIH highlights that alcohol has the potential to suppress the immune system, rendering individuals more vulnerable to illnesses and infections. Eliminating alcohol from your diet can fortify your immune system, leading to increased resistance to illness, quicker recovery times, and a more robust immune response.
Brittany Lubeck underscores, 'Long-term, excessive alcohol consumption has been linked to weakened immunity. In fact, such alcohol use may elevate the risk of pneumonia, sepsis, and even cancer. Therefore, abstaining from alcohol can be a strategy to support and potentially enhance your immune system. A stronger immune system translates to a reduced risk of infections and certain health conditions.
9) Enhanced Mental Health
The relationship between alcohol and mental health is closely intertwined, which is why refraining from alcohol can result in notable enhancements in your psychological state. A 2022 review underscores that discontinuing alcohol can reduce anxiety and depression, elevate mood, and enhance cognitive function.
Trista Best explains, 'Alcohol, as a depressant, can have adverse effects on mental health. Ceasing alcohol consumption can lead to mood improvements, decreased anxiety, and an overall boost in mental well-being. It may also contribute to more effective stress management and coping strategies.