6 Major Things That Happen to Your Body if You Stop Drinking Alcohol
Most people know that consuming alcohol in excess isn’t exactly doing their bodies any favors. But the impact of having just one or two drinks a night is less talked about. If you like to unwind at the end of the day with a glass of wine, beer or cocktail, it’s important to know how this nightly ritual could impact your health—both in the short term and long term.
Here, registered dietitians share six changes that happen to the body when someone goes from having one or two alcoholic drinks a day to none at all. Spoiler alert: you're going to get more sleep, which will make all aspects of your life healthier.
Related: This Is Exactly How Long Alcohol Stays In Your System, According to Doctors
6 Things That Happen When You Stop Drinking Alcohol
1. You’ll sleep better
Many people think that having a glass of wine before bed will help them sleep better, but this is not the case. “One of the more immediate benefits [to giving up alcohol] is a better quality of sleep. That could mean falling asleep faster and staying asleep longer, or less interruptions waking you up in the middle of the night, such as needing to use the restroom,” says Samantha M. Coogan, MS, RDN, LD, FAND, a registered dietitian and the program director of the Didactic Program in Nutrition & Dietetics at the University of Nevada, Las Vegas.
In fact, scientific studies show a direct link between alcohol consumption and disrupted sleep. While alcohol may help someone fall asleep faster, it disrupts the sleep process, which leads to lower quality of sleep and less sleep overall. This is why not drinking in the evening results in better sleep.
Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight
2. You’ll have more energy
Sleeping better has a domino effect of positive health benefits. Coogan points out that you’re far more likely to move through your day more energized and in a better mood after a night of good sleep. “Drinking less should improve sleep, leaving you more well-rested for a workout the next day. It might also improve your motivation to exercise and improve recovery efforts after exercise,” she says.
3. You could lose weight
Scientific studies show a direct connection between getting enough sleep and healthy weight loss. In one study, those who slept for 8.5 hours a night lost 55 percent more body fat than people who only slept 5.5 hours a night. Since consuming alcohol disrupts sleep, not drinking could help support a weight loss goal.
Suzanne Fisher MS, RD, LDN, a registered dietitian and the founder of Women's Cycling Nutrition, says that another reason giving up alcohol helps with weight loss is because alcoholic drinks themselves contain calories. “Alcohol has seven calories per gram. It can also contribute to excess calories and daily sugar intake, especially if you select sugary cocktails,” she says. “Removing alcohol can leave room for more nutrient-dense food, which could benefit weight loss.” She adds that alcohol can also interfere with our hunger and fullness sensors—increasing the likelihood of less mindful eating.
Related: Want to Lose Weight? Here Are 16 Actually Doable Ways to Do It Quickly and Safely
4. Your skin will look better
When someone makes the switch from drinking to not drinking, it results in an instant glow-up. “Some may see less redness in the face and skin as hydration levels improve and inflammation decreases,” Coogan says.
Scientific studies show that regularly drinking alcohol prematurely ages skin because it decreases dermal carotenoid concentrations (antioxidants that protect the skin from sunlight-induced oxidation effects) and causes peripheral vasodilation (the widening of blood vessels).
5. You’ll be less likely to get sick
Studies show that alcohol interferes with the body’s immune system. People who drink are more likely to get sick and also take longer to recover from sickness. For this reason, if you stop drinking, you’re less likely to get sick. “Some people may experience less aches and pains or less headaches [when they stop drinking],” Coogan says. This is because there will be less inflammation in the body.
6. You’ll be less likely to experience chronic health problems
Besides immediate differences you can expect to experience when you stop drinking alcohol, both dietitians say that there are long-term ways your health will benefit too.
“Reducing alcohol intake has been shown to repair alcohol-related liver damage and decrease the risk of heart disease and certain cancers,” Fisher says. Scientific studies show that consuming between 30 and 50 grams of alcohol (for reference, a glass of wine is 148.5 grams) a day over five years can cause alcoholic liver disease. By stopping drinking now, you’ll be more likely to experience less health issues in the future.
How To Cut Back n Alcohol
If you’re used to having a drink in the evening to unwind, cutting ties with this ritual can be difficult. But Fisher and Coogan both have tips for making it easier. First, Fisher says that finding another way to relax is key. What this looks like will vary from person to person, but some healthier ways to unwind that don’t involve alcohol include going for a walk, reading, doing a puzzle while listening to a podcast, coloring in adult coloring books, watching a TV show you like or calling a friend.
If you are used to doing any of these activities while drinking, the activity could make you want to drink. For this reason, it’s best to choose an activity you don’t associate with drinking.
Coogan says that it can also be helpful to have an alcohol replacement on hand that satisfies the ritual of enjoying a beverage without the negative effects of alcohol—especially when you do want to engage in activities that you typically associate with drinking. Fortunately, there is no shortage of zero-proof spirits, alcohol-removed wines, and alcohol-free beers to turn to. One place to find healthier alternatives is Boisson, which ships all over the U.S.
“Everything nutrition-related is about moderation, including alcohol,” Coogan says. “If you want to keep alcohol in your life, try reserving it for special occasions, only when you go out to eat at a sit-down restaurant or once or twice a week.” By reducing your alcohol intake, your health will benefit both immediately and in the years to come.
Next up, here's what you need to know about the connection between alcohol and brain health.
Sources
Samantha M. Coogan, MS, RDN, LD, FAND, registered dietitian and the program director of the Didactic Program in Nutrition & Dietetics at the University of Nevada, Las Vegas
Suzanne Fisher MS, RD, LDN, registered dietitian and the founder of Women's Cycling Nutrition
