What changes will your body go through when you stop drinking alcohol?
When you stop drinking, your body and mind will experience a range of positive changes that you can expect — and some unexpected ones.
According to data from the American Journal of Public Health, an estimated 3.5% of cancer deaths in the United States are linked to alcohol consumption. This warns of the harmful health risks that alcohol poses to humans.
Recent studies have shown that abstaining from alcohol has many benefits, from balancing hormones, boosting the immune system, and promoting deeper sleep. However, giving up that evening glass of wine and replacing it with non-alcoholic drinks like spritzes or mocktails isn’t always easy. Even for those who don’t have a serious problem with alcohol, it can be a challenge.
Understand the benefits of quitting drinking
“The benefits of stopping drinking can vary from person to person, depending on how much of a change it is from their original habits,” Rekha B. Kumar, MD, medical director of the American Board of Obesity Medicine, told Healthline.
She explains that someone who is a light drinker and decides to abstain for a month can gain a greater sense of control over their health and a sense of pride in achieving a personal goal. Conversely, heavy drinkers will experience more positive changes, such as improved clarity, better sleep, weight loss and a sense of cleansing.
Not only is alcohol high in calories, it also often comes with high amounts of sugar from wines, beers, and mixed drinks. This makes heavy drinking more likely to lead to weight gain and belly fat. “Cutting down on alcohol doesn’t always guarantee weight loss, but for heavy drinkers, long-term abstinence can improve body composition, reduce belly fat, and lower triglyceride levels,” notes Dr. Kumar.
“ For people who drink socially or moderately, stopping drinking for a month may not make a significant difference in their health,” says Amitava Dasgupta, MD, medical director of the University of Kansas Medical Center’s clinical laboratory and author of “ The Science of Drinking: How Alcohol Affects Your Body and Mind .” “However, for people who regularly exceed recommended amounts, even just a month of abstaining from alcohol can make a significant difference.”
The liver is the main organ that metabolizes alcohol through the enzyme dehydrogenase. However, when you consume too much alcohol, this enzyme becomes overloaded and has to rely on other metabolic pathways. These pathways generate more free radicals, which contribute to the oxidation of bad cholesterol (LDL). When LDL is oxidized, it builds up on artery walls, leading to the risk of blockages and cardiovascular problems. Additionally, genetic factors can influence how the body processes alcohol. Dasgupta cites his research as showing that people of Chinese and Indian descent often do not benefit from alcohol consumption due to poorly understood genetic factors. To protect heart health, he recommends cutting back on alcohol consumption and focusing on an active lifestyle, as physical activity is not only good for the heart but also increases good cholesterol (HDL).
What happens when you stop drinking?
Dr. Rafaat Girgis, a psychologist and medical director at Moment of Clarity in California, details each stage you'll go through and the benefits that come with quitting drinking.
After 24 hours
The first steps are never pleasant. Many people experience severe hangover symptoms such as headaches, nausea, chills, sweating, restlessness, and anxiety—sometimes as if the body is fighting off a sudden bout of the flu. But this is also the time when the body begins its journey to recovery. After 12–24 hours of sobriety, your blood alcohol concentration drops, you become more hydrated, and your organs, especially your liver, begin to repair themselves. “This is the most important step in quitting alcohol without medical intervention,” Dr. Girgis emphasizes.
After 72 hours
The first three days can be the most difficult, with a combination of insomnia, mild depression, or intense cravings for alcohol. This is when many people succumb to the temptation to soothe their discomfort. After this time, you will notice that your sleep becomes deeper and more comfortable, your energy increases, your digestion improves significantly, and most importantly, your skin begins to glow thanks to the hydration process. The liver – the organ responsible for metabolizing alcohol – also begins to recover strongly, supporting more effective detoxification.
After 1–2 weeks
At this stage, health improvements become more noticeable than ever. Sleep, energy, skin, and even mental clarity continue to improve. Your immune system also functions more efficiently, reducing your risk of illness or infection. More importantly, cravings for alcohol are almost gone, leaving room for comfort and clarity.
After a month
Like a car accelerating on a straight line, the benefits of giving up alcohol begin to become apparent after this period. Liver enzyme levels and blood pressure gradually stabilize, significantly reducing the risk of serious diseases such as cirrhosis and heart disease. Circulation improves, actively supporting weight loss and bringing about significant changes in body shape. This is the time when your body begins to re-establish a more solid foundation of health.
After three months
This is when things start to feel different. You start to see the world through a more colourful and positive lens. Your emotions stabilize, your mood improves, and your mental health improves significantly. Creativity and motivation increase, thanks to your brain recovering from the potential damage caused by alcohol. Your sleep quality reaches its optimal state, helping you wake up each day full of energy.
After six months to a year – and beyond
This is the stage where you truly feel like you’re becoming the best version of yourself. Every aspect of your physical and mental health improves dramatically. Anxiety and depression are significantly reduced, and even your sexual function improves. Your risk of heart disease, liver disease, and cancer drops dramatically, while your self-esteem increases and you feel more confident in your relationships and work. “It takes a year for your body to completely return to normal,” says Dr. Girgis. “But this is also the time when you realize that you don’t want to go back.”
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