Theo Nash
Taking a break from drinking can be an effective way to reduce alcohol intake and limit the risk of developing health problems. While there is no one-size-fits-all answer, taking two days off alcohol per week can be a good starting point for some people. Health officials in several countries, including the UK, recommend at least two alcohol-free days weekly. After a week of reduced drinking, individuals may notice improved sleep, energy, skin, and liver function. However, for heavy drinkers or those with alcohol dependence, quitting or reducing alcohol consumption can be challenging and may require medical supervision due to potential withdrawal symptoms. It is important to consult a medical professional before making significant changes to alcohol consumption habits.
| Characteristics | Values |
|---|---|
| Effectiveness in reducing alcohol abuse | Uncertain |
| Withdrawal symptoms | Likely within the first 24 hours; peak after a day and a half |
| Short-term effects | Negative: sluggishness, low mood, irritability, sleep issues, anxiety, tremors, mild depression |
| Positive: more lucid dreams, improved concentration | |
| Long-term effects | Positive: improved sleep, hydration, skin, energy, mood, concentration, weight loss, reduced blood pressure, lower risk of disease, improved relationships, financial savings |
| Negative: intense cravings | |
| Potential downsides | Overindulgence on non-dry days |
| Recommended approach | Identify individuals who drink too much and reduce their intake |
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What You'll Learn
Potential health benefits
Improved sleep
Alcohol disrupts your sleep cycle, so taking a break from drinking will help you get better quality sleep. As alcohol is a diuretic, it also causes dehydration, which makes fatigue worse.
Reduced liver damage
The liver is important for cleaning blood, processing nutrients, and producing bile that aids digestion. It can, however, be easily damaged even by moderate drinking. The liver does have the ability to regenerate quickly, and studies have shown that taking a week off alcohol may be enough to reduce liver fat and heal mild scarring and tissue damage.
Improved digestion
Alcohol consumption can mess with your gut microbiome, which is integral to a properly functioning digestive tract. It also causes dehydration, which can worsen acid reflux.
Reduced inflammation
Drinking causes inflammation throughout the body, which can harm organs and tissues and contribute to cardiovascular disease, type 2 diabetes, cancer, and more. Inflammation can also cause headaches, joint pain, and body aches, and if experienced often enough, can lead to inflammatory arthritis.
Improved mood and mental health
Alcohol can worsen symptoms of anxiety and depression and trigger a vicious cycle of drinking to relieve the anxious feeling that comes after the initial rush of well-being. Quitting alcohol can, therefore, benefit your mental health.
Weight loss
Alcohol contains a lot of kilojoules and can trigger hunger reward systems, making us overeat or choose less healthy foods. Taking time off alcohol will help you avoid these extra calories and may help you lose weight.
Reduced risk of chronic diseases
Alcohol contributes to or causes a large number of chronic diseases, including heart disease, stroke, type 2 diabetes, and several types of cancer, as well as mental health issues. All of these risks can be reduced by cutting back on alcohol.
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Withdrawal symptoms
Within 24 hours of the last drink, more severe symptoms may appear, including hallucinations and delirium tremens (DTs). DTs is a severe form of alcohol withdrawal that can be life-threatening, with a mortality rate of 5-10%. It is characterised by high body temperature, shakiness, seizures, and confusion. The risk of seizures is highest within 24 to 48 hours after the last drink, and DTs typically appear between 48 and 72 hours.
For most people with mild to moderate withdrawal, symptoms peak within 24 to 72 hours and begin to resolve. However, physical symptoms can last beyond seven days, and fatigue is common after the intense physical strain of withdrawal. Non-physical symptoms, such as cravings and the desire for the comfort alcohol provides, may become more noticeable during this time.
While the first week of alcohol withdrawal can be challenging, many people start to see benefits by this time. These benefits include improved sleep quality, increased energy, and better skin. As alcohol causes inflammation in the stomach lining, leading to bloating and digestive issues, these problems also begin to subside within the first week.
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Sleep improvements
Alcohol is a central nervous system depressant, or sedative, that slows down brain activity and can make you feel relaxed and sleepy. However, drinking alcohol, especially at night, can negatively impact your sleep quality and leave you feeling tired the next day. While alcohol can help you fall asleep faster, it can interfere with the quality of your sleep, causing frequent, short awakenings and reducing REM sleep in the first half of the night. This can create an imbalance in your sleep cycle, leading to decreased sleep quality and more awakenings.
To improve your sleep, it is recommended to avoid alcohol for at least three to four hours before bedtime. Binge drinking or consuming large amounts of alcohol can alter your melatonin levels for up to a week. If you continue to experience sleep difficulties after reducing your alcohol intake, consider abstaining from alcohol altogether or consulting a sleep specialist.
Giving up alcohol, even for a short period, can have significant benefits for your sleep. Within the first week of abstinence, you may notice improvements in your sleep quality as your body recovers from the disruptive effects of alcohol on your sleep cycles. During alcohol withdrawal, it is common to experience sleep problems, including insomnia, vivid dreams, nightmares, and frequent awakenings. These symptoms typically improve within the first few weeks, with complete normalization of sleep patterns taking several months. Implementing good sleep hygiene practices during this time can significantly enhance sleep quality. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a sleep-conducive environment.
In addition to improving sleep quality, reducing alcohol intake can lead to better hydration, improved liver function, enhanced mood and concentration, decreased headaches, and increased energy levels. These benefits can positively impact your overall health and daily well-being.
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Weight loss
Alcohol is often high in calories and sugar, and over time, these empty calories can lead to weight gain. Research has shown that while light to moderate drinking doesn't have much impact on weight, heavier drinking is associated with weight gain and obesity. Drinking alcohol also tends to lead to higher calorie intake from food and mixers. Therefore, cutting out alcohol or drinking in moderation can help with weight loss.
According to the National Institute on Alcohol Abuse and Alcoholism, it is recommended to limit alcohol intake to two drinks or less per day for men and one drink or less per day for women. However, many people often exceed these recommendations, especially during social gatherings or on weekends. If you are trying to lose weight, you can boost your weight loss efforts by cutting back on alcoholic drinks or drinking in moderation.
Alcoholic drinks are packed with calories. A standard glass of wine contains about 121-133 calories, a can of beer has around 153 calories, and a pint of beer has approximately 239 calories. Mixed drinks can contain even more calories, with a classic margarita having 274 calories or more per drink, and a White Russian adding 400 calories or more to your daily intake. These drinks also often contain added sugars, which can further contribute to weight gain. By cutting out alcohol, you can significantly reduce your calorie consumption and increase your chances of weight loss.
In addition to reducing your calorie intake, quitting or reducing alcohol consumption can have other benefits that may indirectly support your weight loss journey. Alcohol is a diuretic that inhibits the production of vasopressin, the hormone that regulates urine production. This leads to increased urination and dehydration. After two weeks without alcohol, you will be better hydrated, which can have positive effects on your overall health and well-being. Improved hydration can affect your skin, hair quality, and energy levels, giving you more motivation and stamina to stay active and exercise, which is crucial for weight loss.
Additionally, alcohol can disrupt your sleep patterns. While it may help you fall asleep faster, alcohol prevents you from reaching the deeper, more restorative stages of sleep. When you quit drinking, you will experience improved sleep quality, leaving you feeling more energized and productive during the day. This increased energy can further enhance your weight loss efforts by encouraging a more active lifestyle.
It is important to note that the impact of alcohol reduction on weight loss may vary from person to person. Individual factors such as metabolism, activity levels, diet, and overall lifestyle play a significant role in weight loss outcomes. However, by cutting out alcohol, you will likely experience a decrease in calorie intake, improved hydration, and better sleep, all of which can positively contribute to your weight loss journey.
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Saving money
If you were to give up drinking six 175 ml glasses of wine a week, you would save around 960 calories and $300-400 in a fortnight. You would also save around 1,920 calories and $450-$600 in three weeks. If you were to stop consuming six pints of average-strength lager a week, you would save 1,080 calories in a fortnight and 2,160 calories in three weeks.
Even if you don't drink every day, taking a break from alcohol or cutting down is one of the best things you can do for your health and your wallet. For example, health officials in several countries, including the UK, have advocated for people to have at least two alcohol-free days per week. However, it is important to note that this advice should be individualized, and it is a topic to be discussed with a healthcare professional. While taking a few days off alcohol can be beneficial, it is not enough to protect against the ravages of alcohol abuse. If you drink excessively, it is better to cut your alcohol intake rather than just taking a few days off per week.
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Frequently asked questions
While taking 2 days off alcohol a week is a good start, health officials in several countries, including the UK, recommend having at least 2 alcohol-free days per week. Taking more days off alcohol in a week is a simple way to bring your weekly consumption down and can help reset your alcohol tolerance.
Taking 2 days off alcohol a week can help reduce the well-known damages of excessive drinking, such as liver disease, neurologic problems, socially unacceptable behaviour, and driving under the influence. It can also help improve your sleep, hydration, energy levels, skin, digestion, and weight.
Taking only 2 days off alcohol a week may not be enough to combat the adverse effects of alcohol on some individuals' health and well-being. Additionally, it may be used as a rationale for individuals to over-indulge on the remaining days, thinking that the 2 dry days compensate for the other days.
Withdrawal symptoms from alcohol can include anxiety, hand tremors, shakes, sweating, headaches, fatigue, and depression. In rare, more severe cases, individuals may experience delirium tremens (DTs), which can include seizures, hallucinations, and increased heart rate and blood pressure.
Here are some tips to help you take 2 days off alcohol a week:
- Avoid situations where you may be tempted to drink, such as leaving alcohol off your shopping list or opting out of social events involving alcohol.
- Identify the times when you would usually drink and fill the gap with something else.
- Reward yourself with something else as you make progress, such as using the money saved from not buying alcohol to treat yourself.
