Discover the Benefits of Quitting Alcohol for Better Health

Excessive alcohol consumption carries both short-term and long-term health risks. Alcohol use is linked to more than 200 diseases. According to the Centers for Disease Control and Prevention (CDC), 178,000 people die each year from excessive alcohol use in the United States. Quitting alcohol can improve your physical and mental health and well-being. Please continue reading to find out what giving up alcohol actually does for the body.

Common Misconceptions About Alcohol Cessation  

Myth: All it takes to quit alcohol is willpower.

Fact: A person who has been drinking heavily and has an alcohol addiction develops a physical dependence on alcohol. In such an individual, alcohol abstinence can lead to severe withdrawal symptoms that can be life-threatening. Medically supervised treatment for their addiction at a professional alcohol rehab facility is necessary to help such people quit alcohol safely. 

Myth: Alcoholism isn’t as serious as other types of drug abuse.

Fact: Alcohol is perceived as less dangerous than other types of substance abuse because it is socially acceptable and legal. The truth is alcohol affects almost every organ system in the body. Drinking too much alcohol is associated with a range of serious health risks, including heart disease, cancer risk, and mental health conditions.

Myth: Alcohol addiction treatment is only effective if a person with alcohol use disorder wants to quit drinking.

Fact: Alcohol research has shown that drinking heavily can impair judgment. Alcohol cravings can make a person resistant to seeking treatment. Loved ones may, therefore, need to stage an intervention. Studies have found that there is no difference in the duration of sobriety achieved after alcohol recovery between people who sought treatment voluntarily versus involuntarily. 

What Happens to Your Body When You Stop Alcohol?  

Short-Term Physical Effects

When you stop drinking alcohol, you immediately lower the risk of physical dangers such as:

• Alcohol intoxication.

• Alcohol poisoning.

• Pregnancy-related complications (miscarriage, stillbirth, fetal alcohol syndrome).

• Accidents and injuries (car crashes, falls, drownings, burns).

• Risky sexual behavior, sexually transmitted infections.

• Alcohol-associated incidents (homicide, suicide, sexual assaults).

Long-Term Physical Benefits

Over time, when you stay abstinent from alcohol, your body begins to recover, and you can expect benefits such as:

• Improved brain health and cognitive function (thinking abilities, judgment, and decision-making).

• Reduced cardiovascular risk (lower blood pressure levels and decreased risk of heart attack, stroke, arrhythmias, and cardiomyopathy).

• Decreased risk of liver disease, including fatty liver, alcoholic hepatitis, and cirrhosis.

• Lower risk of alcohol-related cancers. 

• Improved immune system function and a lower risk of serious infections like tuberculosis and pneumonia.

• Better nutrition and weight management.

• Improved skin health (improved skin integrity, reduced inflammation, and broken capillaries).

Improvements in Mental Health and Cognitive Function

Heavy alcohol consumption can take over your life. When you stop drinking, your mental health benefits in the following ways:

• Improved mood.

• Reduced stress and anxiety levels.

• Better attention and concentration.

• More energy and focus.

• Improved sleep.

• Better relationships with loved ones.

• Enhanced self-esteem and confidence.

Physical Health Benefits of Quitting Alcohol  

Improved Liver Function 

The liver is the organ that processes alcohol. Alcohol consumption, therefore, takes a heavy toll on liver health. When you stop drinking, some types of liver damage, such as fatty liver or mild alcoholic hepatitis, may be reversed. However, alcoholic cirrhosis is generally not reversible. However, stopping alcohol use can prevent further liver damage and increase your overall health and life expectancy.

Benefits to Brain Health and Cognitive Function

According to the National Institute on Alcohol Abuse and Alcoholism, drinking alcohol heavily or for a prolonged period affects the size of neurons (nerve cells) and communication pathways in the brain. When you stop drinking alcohol, brain function improves, including balance, coordination, speech, memory, concentration, judgment, and decision-making.

Learn more about the long-term effects of alcohol on the brain.

Improved Cardiovascular Health

Research has shown a clear link between high blood pressure, cardiomyopathy (a disease of the heart muscle), arrhythmias (heart rhythm abnormalities), coronary artery disease, heart failure, heart attack, and stroke. Stopping alcohol consumption can lower your risk of these serious health conditions. 

Find out how alcoholism can increase your chances of a stroke.

Decreased Cancer Risk

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), the body breaks down alcohol into a chemical called acetaldehyde, which can damage DNA and increase the risk of cancer. Alcohol also generates harmful free radicals in the body. There is strong evidence linking alcohol to several types of cancer, including head and neck cancers, esophageal cancer, liver cancer, breast cancer, and colorectal cancer. Stopping drinking can lower the risk of these cancers.

Note: While some studies suggest that a compound called resveratrol in red wine has anti-cancer properties, the general consensus is that no amount of alcohol is safe. 

Improved Immune Function

Alcohol can affect the gut microbiota, weaken the barrier function of the respiratory tract, and damage immune system cells. These effects of alcohol can lead to reduced immunity and an increased risk of infections such as tuberculosis, pneumonia, respiratory syncytial virus (RSV), and ARDS (acute respiratory distress syndrome). Therefore, one of the benefits of quitting alcohol is that it can help your immune system regain the ability to protect you from serious infections.

Better Sleep

Alcohol affects REM (rapid eye movement) sleep or deep sleep. While you may fall asleep faster after drinking alcohol, it can lead to frequent nighttime awakenings and a poor quality of sleep. This can lead to daytime drowsiness and affect concentration. Stopping alcohol consumption can help you get better sleep and feel more rested with increased energy.

Better Nutrition 

When you stop drinking alcohol, your nutrition improves. Not only is alcohol devoid of nutrients, but it also prevents the body from absorbing important vitamins and minerals from the gut. As a result, chronic alcohol drinkers often develop nutrient deficiencies, such as zinc, folate, vitamin A, thiamine (vitamin B1), and vitamin B12 deficiency. Additionally, alcohol can cause cravings for unhealthy foods that have no nutritional value and are calorie-rich.

Improved Gut Health

The gut microbiome is a balance between healthy and harmful bacteria in the digestive system. It plays a vital role in the body’s immune function, metabolism, and other important processes. Alcohol can disrupt the composition of the gut microbiota and damage the lining of the digestive tract. This can result in a leaky gut and allow toxins to escape from the gastrointestinal (GI) tract to the bloodstream. According to the National Health Service, stopping alcohol consumption can relieve GI symptoms like nausea, bloating, gas, and heartburn, and also improve overall gut health.

Weight Loss Benefits

Many alcoholic beverages contain added sugar and empty calories, which can add up to your daily calorie intake. In addition, scientists have found alcohol affects the body’s ability to burn fat, causes cravings for unhealthy salty and sugary foods, and leads to increased hunger and reduced satiety. Stopping alcohol consumption may, therefore, help you lose weight. 

Improved Skin Health

Alcohol can affect the appearance and health of your skin due to its dehydrating effects. When you quit drinking, you may notice less dry skin, inflammation, and visible blood vessels.

Mental Health Benefits of Quitting Alcohol  

Improved Mood and Emotional Well-Being 

Alcohol is a central nervous system depressant, meaning, it decreases brain activity. That’s why drinking alcohol can make you feel relaxed and less anxious. However, long-term alcohol abuse alters the levels of brain chemicals that regulate mood. This can lead to mood changes such as anger, irritability, anxiety, and personality changes. Stopping alcohol use can improve your mood and emotional well-being.

Reduction in Anxiety and Depression Symptoms  

Many people start drinking alcohol excessively to cope with difficult emotions, stress, anxiety, or depression. However, long-term alcohol abuse can lead to worsening mental health problems. In people who have been diagnosed with a mental illness, alcohol consumption can make the symptoms worse. Studies show that mental health disorders and alcohol use disorder frequently co-occur. Stopping drinking can lower your risk of mental health issues. Find out: Is Alcoholism a Mental Illness or Chronic Disease?

Additionally, excessive alcohol consumption negatively impacts sleep quality, resulting in mood issues, difficulty concentrating, and reduced alertness. 

Enhanced Cognitive Abilities  

Research has shown that alcohol can cause memory problems, difficulty concentrating, trouble sleeping, hazy thinking, impaired judgment and decision-making, and problems with learning new things. The extent of these cognitive impairments depends on how much alcohol you drink and how long the alcohol abuse continues. One of the benefits of quitting alcohol is, therefore, an improvement in cognitive function. 

Alcohol Withdrawal Timeline: What To Expect When You Stop Drinking Alcohol

Week 1: Peak Withdrawal Symptoms

Alcohol withdrawal symptoms usually start 12-24 hours after the last drink. These are typically minor withdrawal symptoms such as mild anxiety, headache, and tremulousness. 

Withdrawal symptoms intensify over the next 48-72 hours and may include clammy skin, nausea, loss of appetite, fatigue, irritability, jitteriness, depression, insomnia, and a fast heart rate. These symptoms can be managed in a detox facility with anti-nausea medicine, a benzodiazepine for insomnia and anxiety, and other medicines for symptom management.

In people with a history of heavy drinking or prolonged alcohol misuse, dangerous withdrawal symptoms such as delirium tremens (DTs) can start about 48 hours after stopping alcohol. Symptoms can include shaking, confusion, and hallucinations. This is a serious medical emergency and can be fatal without proper medical care. Learn about other substances that can cause withdrawal symptoms.

Week 2: Physical Adjustments  

Alcohol withdrawal symptoms start to subside as the body adjusts to the absence of alcohol. However, symptoms such as tiredness and alcohol cravings can still be present, especially in heavy drinkers.

Week 3 and Beyond: Long-Term Health Improvements

Alcohol research & current reviews show that the benefits of quitting drinking start as early as three weeks of abstinence. 

• Alcohol cravings become less intense.

• The gut begins to heal, and digestive issues like heartburn and bloating subside. 

• Blood pressure decreases.

• Your liver starts to heal.

• You notice increased energy.

• Your thinking and concentration improve.

• Emotions and mental health stabilize, and you start to feel more like your old self again.

Tips and Resources for Quitting Alcohol  

Safe Strategies to Reduce Alcohol Intake

Here are some tips on reducing alcohol intake and preventing alcohol addiction:

• Avoid drinking alcohol. Learn to enjoy activities and social events that do not involve drinking. Choose alcohol-free drinks when out with friends.

• Moderate alcohol use. If you must drink, stick to moderate alcohol consumption. This is defined as no more than two drinks per day for men and one drink per day for women.

• Avoid binge drinking. Binge drinking is defined as five or more drinks in less than 2 hours for men and four or more drinks in less than 2 hours for women. A binge drinker can have highly impaired functioning and is at significant risk of accidents and injuries.

• Drink slowly. Alternate every alcoholic beverage with a glass of water or a non-alcoholic beverage. This will also offset the dehydrating effects of alcohol.

Support Systems and Treatment Options  

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) offers useful resources on initial and follow-up treatment for alcohol addiction.

You can find local meetings and online help from Alcoholics Anonymous (AA), Al-Anon, and Alateen.

Self-Assessment Tools to Evaluate Alcohol Abuse

A self-assessment test called AUDIT can help you identify a problem drinking in yourself or a loved one.

FAQ About Quitting Alcohol

Is Life Really Better Without Alcohol?

Yes, life really is better without alcohol because of the many physical and mental health benefits of cutting back or quitting alcohol. 

When Do You Start Feeling Better After Quitting Alcohol?

Most people start feeling better about 2 weeks after quitting alcohol. However, the timeline can vary depending on how much alcohol was consumed and the duration of the alcohol abuse. Those who drink alcohol heavily take longer to recover.

What Are The Positive Effects of Quitting Alcohol?

In addition to the health benefits of quitting alcohol, some of the other benefits of stopping drinking include:

• No more hangovers!

• No risk of getting into trouble with the law (DUIs).

• Improved relationships with loved ones (fewer arguments, more quality time).

• More money to spend on the things and people you love.

What Are 10 Positive Effects of Alcohol?

Potential positive effects of light to moderate alcohol consumption include:

• Decreased risk of cardiovascular disease, including a lower risk of:

  • Heart attack

  • Ischemic stroke

  • Peripheral vascular disease

  • Sudden cardiac death

• Increase in high-density lipoprotein (HDL) levels (good cholesterol). 

• Improved insulin sensitivity.

• Reduced risk of blood clots.

• Decreased risk of type 2 diabetes.

• Lower risk of gallstones.

• Reduced stress.

Note: The positive and negative effects of alcohol can vary from person to person, depending on how much alcohol is consumed as well as other factors like genetics, age, gender, and ethnicity. Experts at Harvard University say that given the complex effects of alcohol on the body and individual variations in health effects, it is best to consult a healthcare provider to assess your benefits versus risks from alcohol consumption.

Can 2 Weeks of No Alcohol Help Your Liver?

Two weeks of no alcohol can start to reverse liver problems like fatty liver, although complete reversal can take months or even years. However, other alcohol-related liver conditions like cirrhosis cause permanent liver damage which cannot be reversed. Nonetheless, stopping drinking can prevent further liver injury.

Will I Lose Belly Fat If I Stop Drinking Alcohol?

You may lose belly fat if you stop drinking alcohol, especially if you have been a heavy alcohol drinker or love your cocktails. Weight loss is one of the benefits of not drinking alcohol. This is because alcohol has virtually no nutritional value and can quickly add to your daily calorie intake. Cocktails mixed with sodas, juices, or cream are especially high in calories. For example:

• White Russian: 570 calories

• Chocolate martini: 420 calories

• Pina colada: 380 calories

• Mai Tai: 310 calories

What Do 3 Weeks Without Alcohol Do To Your Body?

Three weeks without alcohol can have a number of benefits on overall health, including fewer digestive issues, improved sleep, lower blood pressure, better skin, improved mood, clearer thinking, better concentration, and more energy.