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Topics: Alcohol, Food and Drink, Health, Science, Sleep, Mental Health
Lucy Devine
Topics: Alcohol, Food and Drink, Health, Science, Sleep, Mental Health
If you've ditched alcohol for October, you may have started to notice some physical and mental changes already.
While most people opt to cut out the booze in January for Dry Jan, 'Sober October' has been trending online, with people choosing to go alcohol-free in the autumn months, too.
In fact, according to Drinkaware, a higher proportion of young adults are abstaining from alcohol altogether.
So, what happens when we ditch alcohol for four weeks? And is it long enough to notice any changes?
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Nic V. Avante, a wellness & addiction expert and co-founder of The Avante Ibogaine Institute has explained all the things that happen to our bodies when we stop drinking.
Not only can we expect better sleep and lower blood pressure, but our stress levels can also stabilise, too.
Here's what can happen during a month's sobriety...
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Avante explains that in the initial few days of ditching booze, you may start to experience withdrawal symptoms.
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"In the first week since you stopped drinking, your body has started to flush out toxins from the bloodstream, and your liver has commenced recovery from the constant chemical pressure," says Avante.
"You may experience withdrawal symptoms such as restlessness, uneasiness, and insomnia if you have been drinking heavily. Physiologically, your blood pressure may start to drop slightly, and your heart rate can normalise.
"Your hydration levels rise as alcohol acts as a diuretic, and your electrolyte balance begins to return to normal, which can help alleviate headaches and exhaustion."
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By week two, you might notice increased cognitive function, as well as a clearer complexion and lower anxiety levels.
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"By the second week, your liver is working noticeably better. Enzymes like ALT and AST, which are indicators of liver stress, will begin to drop," Avante continues.
"Your complexion can improve as inflammation from alcohol diminishes, and excess fluid retention dissipates, leading to less puffiness and bloating. Cognitive improvement can be seen as your reaction times, focus, and memory improve as neurotransmitter levels like GABA and dopamine begin to rebalance.
"Many people at this point notice lower anxiety levels and greater emotional stability."
By week three, you might notice an improvement in sleep quality, while your immune system might also experience a boost.
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"In the third week, the sleep quality improves significantly," says Avante.
"Alcohol disrupts REM sleep, and after two weeks abstaining from it, your body can fall into restorative sleep patterns more readily, further enhanced mood, attention, and energy levels.
"Cravings may still arise but are likely to be less intense as the brain's reward circuitry reboots. Your immune system is better at its job, lowering systemic inflammation markers like C-reactive protein, hence infection susceptibility."
Avante explains that by the fourth week, the differences should be more obvious and your blood pressure might also experience a dip.
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"By week four, more apparent are the advantages," says Avante.
"Your liver is a few healthier cells better, with improved metabolism and detoxification. Your blood pressure may be lower, and cardiovascular risk decreases, particularly in those who have quit drinking heavily previously.
"Hormonal equilibrium, especially cortisol and insulin regulation, starts stabilising, reducing stress reaction and sugar craving. Emotionally, most individuals say they feel better clarity, better decision-making, and more control over actions."