How to stop drinking and what are the benefits of doing so?

While some are more powerful in the United States, such as October, in Brazil the challenge is more common at the beginning of the year.

How much is too much? The US Centers for Disease Control and Prevention (CDC) classifies moderate drinking as two drinks or less in a day for men and one drink or less for women.

But two-thirds of adult drinkers report drinking more than these levels at least once a month, according to the CDC. And the pandemic didn’t help.

A December 2020 study found that 60% of respondents increased their alcohol consumption over the year and more than a third said they engaged in binge drinking.

So how to stop drinking?

“Sober October” could be a step toward cutting out alcohol entirely, but it doesn’t have to be, said biological psychologist Aaron White, senior scientific advisor to the director of the National Institute on Alcohol Abuse and Alcoholism.

Understand more about this and how to spend at least 30 days without alcohol, as well as tips for stopping drinking permanently.

What are the benefits of stopping drinking?

Many studies show that alcohol is not good for a healthy life.

The World Heart Federation, as well as several other entities that have already stated, defines: when it comes to alcohol consumption, there is no safe amount that will not affect health.

Even moderate consumption reserved for the weekend can have social, emotional and psychological impacts.

But what are the benefits of stopping drinking, then?

A recent scientific review published in the journal Addict Health shows a number of problems that are caused by alcohol. Therefore, when stopping drinking it, some benefits highlighted, among others, may be:

• Improved mental health : Although drinking alcohol can lead to temporary relief from stress and relaxation, its long-term consumption increases the incidence of serious mental disorders, including severe depression and anxiety disorders ;
• Improved sexual health : research shows that alcohol dependence has been positively correlated with an increased incidence of male sexual disorders and is a serious risk factor for female sexual dysfunction;
• Improved academic performance : alcohol can have a negative impact on mental health, adversely influencing mental performance and increasing involvement in high-risk behaviors;
• Reduction of violent situations : alcohol consumption is positively correlated with intentional harm, such as self-mutilation and interpersonal violence, therefore, non-consumption can improve these scenarios;
• Improved sleep : Alcohol can interfere with healthy sleep , causing sleep disturbances and insomnia. By stopping drinking, you can experience more restful and better quality sleep, which contributes to your overall health and sense of well-being.

Going 30 days without alcohol can be good for your physical health

Even in just one month, there is evidence that reduced alcohol consumption can be good for your physical health.

“Most people who drink excessively have fatty livers,” says White. “Even a one-month break is enough to reduce liver enzymes and make your liver look healthier.”

Some people may also find that with less or no alcohol they sleep better and make better food choices for themselves, White said.

This improvement happens precisely because alcohol can have harmful effects on various organs and systems in the body.

By stopping drinking, you may experience improvements in overall health, such as a reduced risk of kidney, liver, and respiratory diseases, as well as cardiovascular disorders.

This is also stated in the scientific review mentioned above.

She also addresses that consuming any amount of alcohol, for example, can increase the risk of cancer.

Alcohol has been shown to directly increase the risk of gastrointestinal (GI) cancer and indirectly contribute to alteration of deoxyribonucleic acid (DNA) chains and oncogenesis.

It is a toxic, psychoactive and addiction-producing substance, even classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago.

How to successfully stop drinking for 30 days?

Tips for staying 30 days without drinking alcohol / Image: Shutterstock

There are some obstacles to face during a month sober, says Annie. One of them is overcoming the desire to drink, and experts have cited different approaches to solving this problem.

Reducing your alcohol consumption can have a similar effect to dieting —the more you tell yourself you can’t have it, the more you crave it, says Natalie Mokari, a registered dietitian in Charlotte, North Carolina.

She recommends starting with one less drink than you would normally have on each occasion or breaking a daily habit by limiting drinking to certain days.

One option is to drink sparkling water between drinks or make weaker cocktails than usual to reduce alcohol consumption, she said.

White said it’s important not to feel ashamed if someone ends up drinking during the sobriety challenge. Don’t throw away the entire experience for the sake of a glass of wine, she added.

Learning more about the psychology and biology of alcohol really helped curb her desire to drink, she said, and approaching her urges with curiosity rather than judgment allowed her to learn more about the role alcohol played in her life.

There is also social pressure to drink.

“The first thing is to remember that people can make you feel bad because they are uncomfortable with their own relationship with drinking,” explains Annie.

“It often helps to have a non-alcoholic drink on hand at social events, so the offer to have a drink doesn’t even come up,” says White.

Don’t overdo it after the challenge

If the hope is to reduce your drinking habits or improve your health, it’s important not to see crossing the finish line as the time to overdo it, says Natalie.

You can also undo the habit changes you built over the month, returning to drinking heavily when you’re done, adds Annie.

“In our society, even saying ‘I want to take a break’ is super brave,” she says.

“If you don’t change how you feel about it, but you try hard all month, it becomes forbidden fruit syndrome.”

How to stop drinking alcohol permanently?

Experts give tips on how to stop drinking permanently / Image: Shutterstock

For some people, permanently stopping drinking alcohol can be a significant challenge, but it is a decision that can bring numerous benefits to overall health and well-being.

Below are some tips for stopping drinking that experts believe can help individuals achieve their goal:

• Seek professional support : the first step to stopping drinking is to seek professional help. Scheduling an appointment with a doctor or therapist who specializes in alcohol addiction can provide personalized guidance and an appropriate plan for detox and recovery;
• Avoid tempting situations : identifying environments and situations that are often associated with alcohol consumption is important to avoid them at the beginning of the abstinence process. This can help reduce the pressure to drink again;
• Find healthy substitutes : Look for other activities to fill the time that used to be devoted to drinking alcohol. Exercising , participating in hobbies, or socializing in non-alcohol-related environments may be viable options ;
• Talk to friends and family : Communicating your decision to stop drinking with people close to you can be an important source of emotional support. Friends and family can offer encouragement and understanding throughout the process.

Participate in support groups: there are several organizations and support groups, such as Alcoholics Anonymous (AA), which provide an environment of support and sharing of experiences with people who are going through or have gone through similar situations.

What happens to the body when we stop drinking alcohol?

The body goes through a detoxification process when it stops drinking alcohol. After the first week, the first symptoms are improved sleep.

This happens because drinking impairs the restorative sleep process. It also dehydrates the body, which can cause headaches and disrupt concentration.

After 14 days without drinking alcohol, the production of stomach acid — which increases with drinking — normalizes, restoring the ability to eliminate bacteria and reduce gastric reflux.

After 3 weeks, the body starts to reduce liver fat produced by alcohol and reduces local inflammation, as the organ begins to regenerate. This can help you lose weight, especially since alcoholic drinks have “empty calories”.

1 month after stopping drinking alcohol, blood pressure begins to regulate itself, offering a significant reduction in tension in the arteries. And the sugar level also reduces.

Another point is that the skin can also be healthier, as there is no longer the inflammation generated by alcohol.