Here’s What To Expect When You Stop Drinking Alcohol

To drink or not to drink? That is the question. Or rather, how much alcohol is safe to drink in one day? Experts say not very much. That is, if you don’t want your brain to shrink.

A 2022 study published in the journal Nature Communications identified shocking correlations between alcohol intake and brain structure. Namely, drinking even in moderation – say, a few glasses of beer or wine per week – may pose significant risks to the brain.

“Our study investigated the effects of moderate consumption,” Gideon Nave, a corresponding author on the study and an assistant professor at the Wharton School of the University of Pennsylvania, tells Evie. “Because we have a very large sample, we could estimate these effects very precisely.”

Drinking in Moderation

The relationship between booze and the brain isn’t a healthy one. In the 2022 study, researchers likened moderate drinking of one to two drinks a day with a reduction in brain volume similar to what naturally occurs with age.

For example, consuming one boozy beverage daily aged a person’s brain by about half a year, the study details. And drinking four drinks a day amounted to more than 10 years of aging in the brain.

“There is some evidence that the effect of drinking on the brain is exponential,” Remi Daviet, one of the study’s co-corresponding authors, explained. 

“So, one additional drink in a day could have more of an impact than any of the previous drinks that day,” he continued. “That means that cutting back on that final drink of the night might have a big effect in terms of brain aging.”

Harvard University has previously mentioned that moderate drinking may be “good for the heart and circulatory system” and that it “probably protects against type 2 diabetes and gallstones.” 

As we continue to study alcohol with more sophisticated approaches, many in the field have come to believe that there is no safe level of alcohol consumption.

However, the CDC notes that multiple studies have found nuances to this research, indicating it may not be entirely accurate. They list genetics, lifestyle, and other physiological conditions as contributing factors for these proposed health benefits.

“As we continue to study alcohol with more sophisticated approaches, many in the field have come to believe that there is no safe level of alcohol consumption,” Kenneth Leonard, Ph.D., director of the University at Buffalo’s Clinical and Research Institute on Addictions and professor of psychiatry, tells Evie. 

“In general, drinking one to two drinks daily and never consuming more than three is considered low risk,” he continues. “However, over time, even this level of consumption may have adverse health effects.”

What Are the Negative Impacts of Drinking?

Despite the conflicting narratives about the health impacts (or lack thereof) of drinking in moderation, one thing is clear: Excessive drinking is downright dangerous.

In addition to brain shrinkage, alcohol consumption is the fourth-leading cause of preventable death in the U.S. – following tobacco, poor diet, and illegal drug use, according to the National Institutes of Health.

Alcohol abuse has been known to cause and exacerbate mental health issues like depression and anxiety. The CDC also correlates heavy drinking to high blood pressure, car accidents, risky sexual behaviors, violence, and an increased risk of certain cancers.

“I think it is not widely appreciated that alcohol misuse is associated with nearly every cancer involving the digestive system from mouth cancers to colon and rectal cancers,” Dr. Leonard explains. “But it is also involved in the development of breast cancer and osteoporosis in women.”

And for women struggling to conceive, drinking – even in moderation – has been linked with infertility. Research shows that drinking can make conception far more difficult by impacting hormones and causing irregular periods.

What Happens When You Stop Drinking Alcohol?

After taking a deep dive into the negative effects of drinking, going sober may seem like a more enticing option. And, this may prove especially true considering scientific and governmental guidelines greatly fall short in regard to what safe drinking limits actually amount to.

“For example, although the National Institute on Alcohol Abuse and Alcoholism (NIAAA) recommends that women consume an average of no more than one drink per day, recommended limits for men are twice that, an amount that exceeds the consumption level associated in the study with decreased brain volume,” explains Harry R. Kranzler, co-author of the 2022 study and director of the Penn Center for Studies of Addiction.

Although quitting or cutting back on drinking can be difficult for anyone, heavy drinkers may experience withdrawal symptoms, such as nausea, cold sweats, hand tremors, and vomiting. (Always seek advice from a doctor or substance abuse specialist if this occurs.) 

“There are some excellent self-help books that are available for individuals who are beginning to experience problems with their drinking or are hesitant to seek treatment,” Dr. Leonard notes. (He adds that organizations like Alcoholics Anonymous, SMART Recovery, Secular Organizations for Sobriety, LifeRing, and Women for Sobriety can also provide helpful assistance to those who are struggling with alcohol abuse.) 

But, whether you’re a social drinker or a chronic drinker, there is a silver lining for those keen on eschewing booze: Going sober has many proven benefits – for the mind, body, and spirit. 

People may experience better sleep and clearer skin after just one week of not drinking.

The Perks of Going Sober

Of course, one obvious perk about quitting drinking is that you’ll be able to avoid the splitting migraine that’s customary the morning after a night out on the town. And – more importantly – Dr. Leonard says that over time, many of the adverse health effects of drinking are likely to be reversed. From increased energy to better-looking skin, here are a handful of reasons to break the cycle of drinking culture.

1. Increased Liver Function

In terms of long-term benefits, perhaps one of the most important is increased liver function. Excessive drinking can prove especially taxing on the liver – the major organ that metabolizes liquor – causing a host of issues like cirrhosis (severe scarring of the liver) and fatty liver disease (a condition caused by having a build-up of fats). It’s important to note that the former is not generally reversible; however, according to John Hopkins Medicine, quitting can help prevent further liver damage.

2. Weight Loss

Wine, beer, spirits, and other alcoholic beverages may taste good, but they’re often high in calories. Take, for example, a classic margarita, which can run upwards of 250 calories. Chocolate martini? Forget about it. Granted, the amount of weight you lose after quitting will depend on several factors like your starting weight, your age, how heavily you drank, how much you exercise you get, and what you eat. But, overall, shedding unwanted pounds is one potential upside of going sober.

3. Better Sleep

Rest easy knowing a good night’s sleep is on the horizon. According to the Priory Group, a UK-based mental healthcare provider, people may experience better sleep after just one week of not drinking. That’s because alcohol can suppress rapid eye movement, or REM sleep – a vital stage of the sleep cycle that’s important for memory retention and learning. 

4. Improved Mood

Studies have also linked sleep deprivation with a range of negative moods like irritability, frustration, and anger. And since REM sleep plays an important role in regulating emotions, with better sleep comes a better mood. 

5. Increased Energy

Similar to coffee, alcohol is a diuretic, meaning it causes water loss through increased production of urine. So, ditching booze can help boost hydration, which can in turn help you ward off fatigue and bolster energy levels.

6. Better-Looking Skin

Alcohol doesn’t just dehydrate the body, it also dries up the skin. People who abstain from drinking may notice improvements in their overall skin health after just one week. That’s right, say goodbye to dry skin and hello to a hydrated, dewy glow.

7. Strengthened Immune System

Alcohol’s impact on the immune system is hard to ignore. And you don’t have to be a chronic drinker in order for your body’s defenses to suffer the consequences. According to the NIAAA, a single session of binge drinking can suppress the immune system for up to 24 hours, leaving the body more susceptible to viral and bacterial infections and diseases.

Closing Thoughts

So, back to the aforementioned question of whether or not to drink. Nave says, it all depends. “In my opinion, people should decide when considering all possible factors. Perhaps for some, the joy of drinking may be still worth it,” he tells Evie. “I just want people to be aware of potential downsides and make informed decisions.” But, one thing is clear, says Nave: “The people who can benefit the most from drinking less are the people who are already drinking the most.”

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