More than 175,000 people participated in Dry January in 2023. Here's what a Cleveland Clinic addiction doctor says about the potential health benefits.
Dry January Health Benefits: A Cleveland Clinic Expert Lists 10 Reasons To Take a Break from Alcohol
Published on Dec. 17, 2024
What is Dry January?
Dry January is a chance to reflect on your relationship with alcohol, explains Dr. Snyder. “If you cannot go a month without drinking, please speak with your doctor to get some support around your drinking.”
While participating in Dry January can reveal potential concerns, Dr. Snyder notes that abstaining for a month does not necessarily mean your drinking habits are healthy.
For instance, heavy drinking during weekends or social events can still result in serious long-term health consequences, such as liver damage, heart disease, and mental health challenges. Taking the time to evaluate your alcohol consumption habits beyond Dry January can offer a deeper understanding of whether your relationship with alcohol is truly beneficial for your overall health.
Am I drinking too much?
The U.S. Dietary Guidelines advise that adults who choose to drink—and who haven’t been advised otherwise—limit their alcohol intake. For women and individuals over 65, the guideline is one drink or less per day (no more than seven drinks per week). For men under 65, the limit is up to two drinks per day (no more than 14 drinks per week).
Here’s what is considered a standard drink:
- 12 ounces of beer (up to 7% alcohol)
- 5 ounces of wine
- 1.5 ounces of distilled spirits (liquor)
It’s important to note that many common drink servings often exceed these standard measurements. For example:
- A glass of wine filled to the top can be nearly two standard drinks.
- A 16-ounce pint of beer (often served at bars) is approximately 1.5 standard drinks.
- A typical mixed drink may contain about two standard drinks.
These discrepancies make it easy to unintentionally consume more alcohol than recommended. Says Dr. Snyder: “A quick way to check in with yourself about your alcohol consumption is to see if you keep drinking despite experiencing negative consequences.” Ask yourself:
- Is your drinking harming your relationships or your self-esteem?
- Have you continued drinking despite facing legal or work-related issues?
- Do you find yourself needing a drink earlier in the day to steady your nerves or recover from a hangover?
If you notice any of these signs, don’t hesitate to consult your healthcare provider or a trusted support network for guidance.
Short-term benefits of quitting alcohol for Dry January
Dr. Snyder highlights the following short-term and long-term Dry January health benefits you may see after quitting drinking:
1. Better sleep
Alcohol suppresses REM sleep, the most restorative phase, which can leave you feeling groggy. Quitting allows your body to restore its natural sleep cycle, helping you wake up energized and ready to tackle the day. Better sleep also positively affects mood and cognitive function, making this one of the earliest benefits of abstinence.
2. Increased energy
By the second week, you might feel a noticeable surge in energy and mental sharpness. Alcohol consumption can deplete your body’s energy stores and impair brain function. Without alcohol, your body begins to stabilize blood sugar levels and improve oxygen circulation, leading to improved alertness and productivity.
3. Improved digestion
Alcohol irritates the digestive tract and interferes with nutrient absorption, often leading to bloating, acid reflux, or irregular bowel movements. It also acts as a diuretic, contributing to dehydration. By the second week, you may notice fewer digestive issues, better nutrient uptake and hydration.
4. Weight loss
As you eliminate alcohol’s empty calories—which can add up quickly in cocktails, beer, or wine—you may start to see a reduction in weight by the third week. Alcohol also reduces inhibitions, leading to overeating or choosing less nutritious foods. By removing alcohol, you may find it easier to stick to healthy eating habits, further supporting weight loss and improving your energy levels.
5. Lower blood pressure
Research, including a notable 2018 study, shows that abstaining from alcohol for just four weeks can lead to a noticeable reduction in blood pressure. Alcohol stresses the cardiovascular system by narrowing blood vessels and forcing the heart to work harder. By abstaining, you allow your circulatory system to recover, reducing your risk of heart disease and improving long-term heart health.
Long-term benefits of quitting alcohol
6. Improved liver health
Your liver works hard to process and detoxify the alcohol you consume, but over time, this can lead to fat buildup, inflammation, and serious conditions like fatty liver disease or cirrhosis. Quitting alcohol gives your liver a much-needed opportunity to heal and regenerate. Studies, including a 2021 review, show that even two to four weeks of abstinence can reduce liver inflammation and lower elevated enzyme levels—key indicators of liver stress. The longer you abstain, the greater the benefits, particularly if your liver has already been affected by alcohol use.
7. Healthier skin
Alcohol dehydrates your body and can worsen skin issues like redness, puffiness, and breakouts. Cutting out alcohol allows your skin to stay hydrated and your body to process toxins more effectively, resulting in a clearer complexion over time.
8. Lower risk of cancer and other chronic diseases
Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), placing it in the highest risk category for substances that can cause cancer. It is linked to cancers of the liver, breast, mouth, throat, and colon. It also contributes to chronic conditions like heart disease and diabetes. Sustained abstinence lowers these risks, giving your body a stronger foundation for long-term health and longevity.
9. Stronger immune system
Alcohol takes a toll on the immune system in several ways, weakening your body’s ability to fend off infections and heal properly. It suppresses the production and effectiveness of white blood cells, which are essential for fighting off harmful pathogens. Alcohol also disrupts the balance of the gut microbiome and promotes inflammation, leaving the body more vulnerable to illness. Quitting alcohol allows your immune system to rebuild its defenses, improving its ability to ward off common viruses and bacteria.
10. Financial savings
Drinking alcohol can quietly drain your finances. By quitting, you eliminate these hidden costs and create opportunities to invest in healthier priorities. The money saved can go toward gym memberships, nutritious meals, or engaging hobbies that support physical and mental health. Reducing alcohol consumption also lowers the risk of expensive medical treatments linked to alcohol-related illnesses, such as liver disease or cardiovascular conditions.
Tips for drinking less alcohol
For those looking to cut back on alcohol, there are several strategies to consider. “People can speak with their doctors about treatment options, seek out mutual help meetings such as AA [Alcoholics Anonymous], and establish care with a counselor,” says Dr. Snyder.
In addition to professional guidance, creating a supportive environment can make a big difference. When cravings strike, consider leaning on trusted friends or family for encouragement. Setting clear goals, tracking your intake, and identifying triggers that lead to drinking are steps to help stay on track. Engaging in activities or hobbies you enjoy can also provide healthy distractions and reduce the urge to drink.
Remember, reducing alcohol consumption is a process, and it’s important to celebrate progress, no matter how small.
When to see a doctor for alcohol use
Recognizing when to consult a doctor about alcohol use is important because predicting the likelihood and severity of alcohol withdrawal can be complex. “In general, people who have consumed larger amounts of alcohol for longer periods of time more consistently will have more severe withdrawal symptoms,” explains Dr. Snyder.
Withdrawal symptoms can begin within a few hours to two days after someone’s last drink, lasting two to three days. Common early symptoms include difficulty sleeping, shakes (tremors), nervousness, and sweating.
“Having alcohol withdrawal symptoms makes participating in Dry January or quitting drinking suddenly at any time of the year more dangerous,” warns Dr. Snyder. Severe withdrawal can be life-threatening and may include:
- Seizures
- Hallucinations
- Rapid changes in vital signs, such as pulse, temperature, and blood pressure
- Severe confusion
Dr. Snyder emphasizes the importance of knowing when Dry January or sudden abstinence might pose a risk. Individuals at the highest risk include those who:
- Have been drinking heavily and daily for months
- Have a history of seizures or alcohol withdrawal episodes
- Have existing medical or psychiatric conditions
- Live in unstable environments
- Lack a strong support system at home
If you fall into any of these categories, it’s essential to talk with your doctor before stopping alcohol use.
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