Dry January – 7 amazing ways it’ll change your health
Dry January – 7 amazing ways it’ll change your health
From sleeping well to glowing skin, here’s how kicking the alcohol will make a huge difference to your wellbeing
If your drinking feels like it has increased during the pandemic, you’re not alone. Covid-19 has put us all under immense stress and to deal with it, our alcohol intake has gone up. The NHS says men and women should be drinking no more than 14 units weekly and that’s easily reached when you consider that 14 units is equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine.
The Office For National Statistics reported that in 2018 in England, cirrhosis and other diseases of the liver were among the top 5 leading causes of death for those aged 20-34, and the leading cause of death for those aged 35-49, accounting for more than 10% of deaths in that age group.
And if you were already thinking you can’t drink the way you used to anyway, you’re definitely not alone. The older we get, the more sensitive to alcohol the body becomes. Dr Niall Campbell, consultant psychiatrist at Priory’s Roehampton Hospital and one of the UK’s leading alcohol addiction experts, says the idea that hangovers get worse with age is no myth – and has a lot to do with the body’s changing metabolism.
Also as you get older, you are more likely to experience hangovers because “you are more likely to be on some kind of medication, and these medicines can alter the way your body breaks down alcohol, leaving you with a worse hangover,” he says..
“And your body takes longer to recover from everything after your mid-twenties partly due to inflammation and chronic diseases which your immune system and liver are fighting.
“If you add the toxic effects of alcohol and its breakdown products, acetaldehyde and ethanoic acid, all three of which are toxic to all tissues of the human body, you will experience stronger hangover symptoms such as fatigue and nausea, and put yourself at risk of damaging your organs.
“There is also the build-up of acetaldehyde – which happens at the mid-point when your body is metabolising alcohol. As you age, your ability to metabolise alcohol drops. That’s what you can smell on a heavy drinker’s breath the morning-after-the-night-before. Acetaldehyde is the first by-product of ethanol, and between 10 and 30 times more toxic than alcohol itself; it can remain at an elevated plateau for many hours after initial ethanol consumption. High acetaldehyde levels in heavy, steady drinkers are increasingly implicated in causing cancer.”
Here’s how Dry January can improve your health…
1: Improved sleep
2: Increased energy levels
3: Better digestion
4: Reduced blood pressure
5: Glowing skin
6: Weight loss
7: Improved liver function
Week one: Improved sleep, better hydration, and more energy. Dr Campbell explains that within a week of avoiding alcohol, your sleep will improve. This is because drinking excessively means you will probably wake up in the night (alcohol is a diuretic, which means it encourages the body to lose extra fluid though sweat, making you dehydrated which means you will also wake up wanting water), and skip the important rapid eye movement (REM) phase of sleep. In the first week of Dry January you might find it harder to drift off – but while you might get fewer hours of rest, they’ll likely be of a higher quality. Plus, withdrawal symptoms such as anxiety and restless legs may keep you up at night. It’s vital to try to get through the first week without depending on alcohol or other medication for slumber so you can tackle the issue of insomnia rather than masking it, then go on to enjoy the benefits of improved sleep that comes with sobriety. Along with better sleep, your first week sober will see your body become more hydrated. Dr Campbell says: “Watch the quality of your sleep improve. The energy you will recoup will be an incentive in itself. Find other ways to relax – sex, taking a bath, exercise. The good news is that if you give up alcohol, your sleep patterns are likely to improve within a week. When drinking alcohol, you lose around four times as much liquid as you actually consumed. Giving up alcohol can help you stay hydrated, which is beneficial for your brain. Your mood and concentration will be more stable, and headaches are likely to decrease. You also won’t suffer from effects of dehydration such as lack of motivation and increased fatigue, so will have more energy throughout the day. You can expect an improvement in sleep quality within a week.”
Week two: Better digestion and less irritation. Within a fortnight of Dry January, along with better sleep and more hydration you may also notice a reduction in tummy pain, nausea, and digestive issues. Alcohol is an irritant to the stomach lining, so ditching it will give your body time to heal. Dr Campbell also says that by week two you’ll start losing weight thanks to giving up alcohol’s empty calories. (Alcohol also contributes to weight gain by reducing your metabolism so the body breaks down alcohol first so fats and sugars are burnt off slower.) He says: “If you were to stop drinking six 175ml glasses of wine per week, you would have saved 1,920 calories at this point, and 2,160 if you’d stopped drinking around six pints of lager.”
Week three: Reduced blood pressure After three alcohol-free weeks, your blood pressure will start to reduce. High blood pressure – also known as hypertension – is a key cause of stroke and heart attack. Heavy drinking is linked to hypertension in men and women, so reducing your intake or quitting entirely can do a world of good.
Week four: Better skin, improved liver function, and weight loss. Making it to the end of Dry January (although this doesn’t have to be the end of your sobriety) will mean you actually notice some differences in the way you look and feel. Dr Campbell explains: “Your boosted hydration levels will have a positive effect on your skin. As more water will have been absorbed rather than wasted, you are likely to have more hydrated-looking skin, as well as reduced dandruff and eczema. Removing alcohol from your diet for four weeks can also help to improve your liver function, as your liver will start to shed excess fat. If your liver function is not too badly affected by alcohol, it can recover within four to eight weeks. By the end of Dry January, you are likely to have reduced your calorie intake by 3,840 for the month if you used to drink six glasses of 175ml wine a week, or 4,320 calories over the month if you used to drink six pints of lager a week. You’ll also have saved quite a bit of money and your sex life will have improved. If you keep avoiding alcohol you’ll continue to see more benefits”.
If you’re enjoying Dry January, there’s no reason to stop. The reality is that while Dry January can absolutely make a difference, some of us may need to commit to sobriety more fully. Dr Campbell says: “Dry January makes many people pause and think about their drinking habits. As a concept, it’s partly based on the premise of social contagion. You’ll find more people not drinking in January than at other times. That herd mentality can be supportive. But consider going teetotal for longer, say three months or even permanently and joining an AA group if you need to.”
“At the Priory, we say that if you want to be a controlled drinker, you really need to be off alcohol for three months. Your body and mind will thank you for it.”