Embarking on the journey of sobriety can be a transformative experience, offering a myriad of physical and mental health benefits. For those thinking about a break from alcohol, the decision may stem from a desire to reclaim control, improve overall well-being, or address the potential negative consequences associated with regular drinking.
Stopping alcohol consumption can bring immediate relief. For example, the avoidance of a hangover. It can also avoid the discomfort and fatigue that alcohol can have in your body. This can allow you to wake up feeling more refreshed and well-rested, free from the typical hangover symptoms that accompany excess alcohol drinking: headache, nausea, and overall weakness.
Here's all you need to know about the short-term and long-term effects of stopping drinking alcohol.
The rate at which the liver breaks down or metabolizes alcohol depends on several factors like your genes, age, and weight, how much alcohol you consumed, and what you've eaten. Depending on how it's measured, alcohol can stay in your system for 6-72 hours in most cases. For example, a blood or saliva test can detect alcohol in the blood for up to 12 hours. A breath test can detect alcohol for 12-24 hours. A urine test can detect alcohol for 12-24 hours and even more than 72 hours after excessive alcohol drinking.
Short-Term Effects of Stopping Drinking
Quitting alcohol for good may feel less challenging when approached with a short-term goal, such as abstaining for a short period or a month. Focusing on the immediate, short-term effects of stopping drinking can provide tangible milestones along the path to long-term sobriety.
Here's a general breakdown of what can happen when you stop drinking for a month. It's important to note that the timeline for experiencing these effects can vary among individuals.
For the first three days since your last drink, you may experience withdrawal symptoms. For most people, the withdrawal symptoms will lessen or stop by the end of the first week but can continue for people who used to drink heavily.
One week into quitting, you may experience better sleep. After two weeks into quitting alcohol, you may start to lose weight, due to the removal of calories from alcoholic drinks.
In the third week, if hypertension or high blood pressure is an issue, you may notice lower blood pressure. You'll feel better rested and hydrated. You might find yourself at this point contemplating the broader effects of alcohol, such as its effects on your health, your mental well-being, work, personal relationships, and more.
Getting to the end of a month without alcohol is a huge accomplishment. By this time, physical withdrawal symptoms should've cleared and you may be experiencing less anxiety and depression. Plus, you may notice improvements in your skin, experience deeper sleep and feel more energetic.
If you consume alcohol regularly, especially in large amounts, you're more likely to experience symptoms of alcohol withdrawal. Common withdrawal symptoms can include the following and usually begin 8 to 24 hours after the last drink:
- Hand tremors
- Sweating
- Heart rate over 100 beats per minute
- Nausea
- Vomiting
- Headaches
- Decreased appetite
- Anxiety
- Irritability
- Restlessness
- Difficulty sleeping
Seek immediate medical attention if you or someone you're caring for is experiencing these symptoms, repeated vomiting, severe shaking, or hallucinations (seeing, hearing, or feeling things that aren't real).
Long-Term Benefits of Quitting Alcohol
Embarking on a journey of sustained sobriety brings forth many long-term benefits that extend beyond the initial phases. Individuals often witness profound transformations in their physical health, mental well-being, relationships, and overall quality of life.
Quitting alcohol can significantly improve school and work performance by allowing the brain to function optimally, free from impairments associated with drinking alcohol. This helps to enhance concentration, cognitive skills, and productivity in general. Having a sharper mind can improve decision-making in personal life, such as prioritizing family time, managing finances, and taking on household responsibilities.
You may experience improved digestive well-being as you abstain from alcohol. The irritation alcohol inflicts on the stomach lining, often causing nausea and discomfort, diminishes. With heavy drinking, the liver and pancreas can become inflamed, leading to digestive issues. However, drinking less can reduce inflammation in these organs, improving digestion.
Maintaining sobriety can contribute to a healthier immune system. Drinking too much alcohol makes the immune system weaker, leaving the body more vulnerable to illnesses and diseases.
Quitting drinking not only bolsters your immune system but also becomes a crucial defense against diseases like cancer. Alcohol consumption, even no more than one drink per day, is linked to various types of cancer, including head and neck cancer, esophageal cancer, colorectal cancer, liver cancer, and breast cancer.
Opting for sobriety extends benefits to the cardiovascular (heart and blood vessels) system. Ceasing alcohol consumption is crucial in preventing the elevated risk of high blood pressure, irregular heartbeats, and stroke that excessive drinking and even a single bout of drinking can pose.
Choosing to live without alcohol not only reduces the risk of physical health problems but also mental health issues such as depression and anxiety. It paves the way for a happier and more fulfilling life.
The first step to address concerns about alcohol use is to consult a healthcare provider. They can assess your overall health and drinking patterns and help create a treatment plan. Your provider can also assess to see if there's a need for medication to help reduce or stop drinking. Plus, they can link you to support services and track your progress through follow-up visits.
You need to create a plan for quitting. Some prefer quitting altogether while others reduce alcohol intake gradually.
Consider your goals, why do you want to stop drinking alcohol? It may help to write this down. Identify situations where you feel tempted to drink and avoid them.
Prepare yourself with strategies to help you avoid triggers so you can quit alcohol. This may include alcohol-free events or socializing with people who don't drink. Swap alcohol for non-alcoholic beverages such as mocktails or soda water with lime.
If you find yourself in a situation where alcohol is being served, it's important to remember that you have the right to say no. You may want to practice politely declining before going out so that you feel more confident in doing so. If you're looking to reduce your alcohol intake, consider opting for low-strength alcoholic drinks or set a limit for yourself.
It's essential to create a support system to help you quit drinking alcohol successfully. Share your plans with your family and friends so they can support you throughout the journey. If you don't have family or friends nearby, or if you need additional support, consider reaching out to a support group such as Alcoholics Anonymous or SMART Recovery. They will provide you with the necessary resources and guidance to help you achieve your goals.
A Quick Review
Now that you understand the impact of alcohol on your health, embracing a life free from its influence becomes an empowering journey of self-discovery. With a strategic plan to navigate challenges plus a support system, achieving sobriety is not only within reach but transformative. Taking charge of your well-being, each step toward a sober existence becomes a stride toward a healthier, happier, and more resilient version of yourself.
