Post-Covid-19, sobriety has become cooler. More and more people are becoming “sober-curious,” a new trend that entails cutting out alcohol for health reasons. In fact, a 2021 Nielsen study found that 22 percent of consumers were cutting back on alcohol for their well-being.
While moderate alcohol drinking might have some benefits, research shows that alcohol consumption can be hard on your body. Heavy drinking has been linked to ailments like liver disease, heart disease and certain types of cancer. And while the “sober-curious” trend is encouraging, the reality is that alcohol is embedded in the fabric of many of our daily lives. While getting sober offers a host of wellness benefits, it’s often not a “trendy” experience.
Around 1 in 8 Americans suffer from alcohol use disorder, defined as a preoccupation with and inability to control one’s drinking. The disorder rose by nearly 50 percent in the first decade of the 2000s, and the pandemic only made Americans’ drinking habits worse; researchers found that binge drinking rose by at least 21 percent.
Whether you’re at your breaking point or are simply sick of the way alcohol makes you feel, we’ve reached out to the experts for some advice on who can help you quit alcohol — and what happens to your body when you do.
“Stopping alcohol use, especially if you drink often or heavily, can lead to improvements in many areas of physical and mental health,” says Dr. Michael J. McGrath, an addiction medicine physician based in Hawaii. “The exact changes that someone experiences when they quit using alcohol vary depending on the person.”
Getting help
While some might be able to quit drinking cold turkey, there are specialists and support groups out there that can help guide you through the process.
Anyone who thinks they might have a problem with alcohol should first reach out to their primary care provider, who can provide referrals and other resources. They might refer you to an addiction specialist, a support group (like Alcoholics Anonymous or other 12-step alternatives) and/or a rehabilitation center, depending on your symptoms.
Licensed addiction psychiatrists, as well as licensed board-certified addiction medicine physicians, have a higher level of training specific to addiction. If needed, a doctor can prescribe you medication to help minimize withdrawal symptoms and stifle alcohol cravings.
“Withdrawal management involves using sedative medications, which mimic alcohol’s effects on the brain,” says Dr. Andrew Giannotti, president of the Texas Society of Addiction Medicine. “They minimize the alcohol withdrawal symptoms, resulting in a safe and more comfortable transition off alcohol.”
What happens to your body when you stop drinking
The way you first feel after calling it quits can vary greatly.
Lighter drinkers may experience mild issues. You might have trouble falling asleep without a glass of wine before bed. You may feel more anxious if you used alcohol as a way to self-soothe. You may also experience sugar cravings, as your body misses blood sugar spikes it would get from booze.
Heavier drinkers should make sure to check in with a medical provider before quitting due to the potential of developing withdrawal symptoms.
“Patients should never stop abruptly without seeking medical care,” says Giannotti. “Alcohol withdrawal can sometimes be severe and lead to complications including seizures and death, so it should always be taken seriously.”
Withdrawal symptoms can set in anywhere from six hours to a few days after stopping drinking, and may be minor or extremely serious. As a general rule, the severity of a person’s alcohol withdrawal symptoms is proportional to how much and how long they were drinking before they stopped.
Typical withdrawal symptoms include:
- Tremors
- Nausea and/or vomiting
- Headache
- Increased heart rate
- Hypertension
- Sweating
- Sleep disturbances, like insomnia or nightmares
- Combativeness
Benefits of quitting alcohol
Once you’ve faced the first hump of potential withdrawal symptoms, things typically get better. Withdrawal symptoms peak two or three days after stopping drinking and gradually dissipate over the course of one to two weeks. At this point, people can discontinue any medications they were on to suppress withdrawal symptoms, but may begin taking drugs that are meant to promote abstinence.
It’s also important to seek treatment for the underlying causes of alcohol dependence; Recovery is a marathon, not a sprint. While relapses are common, a 2020 study shows that 3 out of 4 of people who experience some sort of addiction eventually recover.
Here are some long term health benefits of quitting drinking.
Better sleep
While drinking might make it easier to fall asleep initially, research indicates that it significantly decreases your sleep quality overall. Alcohol disrupts your sleep cycles and makes it harder to slip into REM sleep, which is important for quality rest.
Glowing skin
Alcohol is a diuretic, which means that it flushes water from your body. This can leave your skin looking dehydrated, dry and dull. Once you stop drinking, your skin has an easier time retaining its natural moisture. Alcohol can also exacerbate skin conditions like rosacea, and has been shown to age skin more quickly — think of ditching your cocktail as a much cheaper version of Botox!
A sharper mind
Drinking depresses the central nervous system, and over a long period of time, excessive drinking can seriously impact cognitive function. In one study, researchers found that after just two weeks of abstaining from alcohol, patients experienced substantial rebound in the function of their hippocampus, the brain region responsible for learning and memory.
A mood boost
Alcohol can do a number on your mental health. While it can make people feel happy and carefree in the moment, it can damage overall mental health, as well as worsen any existing psychological diagnoses. Drinking can cause or exacerbate anxiety symptoms, worsen the course of bipolar disorder and make depression more difficult to treat. Even in those who just drink moderately or casually, abstaining from alcohol has been shown to lead to significant mental health improvements.
Better digestion
When you drink regularly, alcohol can alter the composition of your gut microbiome and increase the permeability of your intestinal lining. This leads to intestinal inflammation, which messes with your digestion. Stopping drinking is great for your digestion.
Fewer colds
Alcohol impairs immune function. When you stop drinking, your immune system can operate more effectively to fend off infection.