When I first heard about sober challenges, I thought to myself, “Could I stop drinking for even one month?” I’d spent the last few years hearing more and more about the health benefits of an alcohol-free life and the health hazards of a life of drinking…but I was still drinking. Learning what alcohol was doing to my brain and body was the motivating force to try to stop drinking altogether.
It started off as a Dry January challenge, and to be honest, if this had been a graded class, I would’ve received a fail for the first week. Alcohol was a part of my social life, the people I was around, the places I went, and the dinner parties I was invited to.
In fact, it was a dinner party where I had my last drink. I’d walked in with every intention of saying no…but the host was a connoisseur of good wines, and I thought, “Maybe one last glass to say goodbye.”
And do you know what? The wine that night was awful. I couldn’t even finish it. Feeling both relieved and a bit cross at the same time that I couldn’t go out with a spectacular vintage, I walked home with a sigh and thought, “I’m ready. Let’s do this”.
I really wanted to find out what would happen to my body and mind when I stopped drinking alcohol. Knowing that I could give up alcohol—even for a month—and experience remarkable changes was the catalyst.
Whether you’re taking an alcohol-free challenge, exploring long-term sobriety or simply questioning your relationship with alcohol, understanding the impact alcohol has on our overall health and well-being can be a real eye-opener.
From better sleep and improved mood to long-term brain and liver repair, your body begins healing almost immediately. But what exactly happens when you put down the glass? Let’s take a closer look at the short-term and long-term benefits of giving up alcohol.
What happens when you stop drinking? The first 24-72 hours
If someone has been a heavy drinker for a long time, their body can become dependent on alcohol. When they stop drinking, symptoms of alcohol withdrawal are felt immediately.
Alcohol withdrawal causes
Alcohol has a depressive effect on your system that slows down your brain function and changes the messaging of your central nervous system. For a heavy drinker, your nervous system adjusts to this recalibration and makes your body work harder to keep your brain alert. However, when you suddenly stop drinking, the alcohol levels in your system plummet, leaving your brain in an overactive state and causing withdrawal symptoms.
Alcohol withdrawal symptoms
The immediate effects for the first 24-72 hours of alcohol withdrawal can include mild to severe symptoms of:
- Sweating
- Muscle spasms and “the shakes”
- Headaches with extreme sensitivity to light or sound
- Mood changes or irritability
- Fatigue
- Rapid heart rate
- Anxiety
- Nausea and diarrhea
- Elevated blood pressure
If you only drink once in a while, you’re unlikely to suffer from withdrawal symptoms. However, about half of all people with alcohol use disorder will have symptoms of withdrawal.
Hydration and detoxification begins
During the first few days, your body starts flushing out toxins and rebalancing your hydration levels. During this time period, be sure to drink plenty of clear fluids to help your body detox and alleviate any symptoms of fatigue or headaches you may be experiencing.
Sleep disruptions
Alcohol disrupts your REM cycles and natural sleep patterns, causing restless sleep. While better sleep is an outcome after quitting drinking, the first couple of nights could lead to sleep disruptions due to withdrawal. Most people notice a marked improvement in the quality and quantity of their sleep within the first week.
For those most at risk of alcohol withdrawal, they should be treated professionally and with medical detox help. If left untreated, these symptoms can become life-threatening.
The first two weeks: Physical and mental adjustments
When you stop drinking, your body will begin to recover almost immediately! After the first week, you will have moved past the withdrawal symptoms and should be noticing better sleep patterns and mental clarity alongside other physical improvements.
Improved hydration & skin health
Alcohol is a diuretic and can leave your skin looking pale and lifeless. When you remove alcohol, your body experiences deeper, more restorative sleep, and your skin also has time to heal and hydrate. Most people remark that their skin looks healthier and more radiant as alcohol’s dehydrating effects wear off.
Enhanced nutrient absorption
Alcohol can irritate and inflame the lining of the stomach, causing gastritis, bloating and acid reflux. This irritation makes it difficult to absorb the proper amount of nutrients and vitamins—especially essential B vitamins, folate and magnesium. With your body now able to strengthen itself, you’ll be building a strong immune system to fight off illness.
Without alcohol, the digestive system can recover, and you’ll notice less fatigue and better mental clarity. Additionally, your brain will be making adjustments in dopamine and serotonin levels, leading to better focus.
Lower blood pressure and heart rate
Alcohol elevates blood pressure and increases heart rate, putting added strain on the cardiovascular system. After you stop drinking, your blood pressure and heart rate decrease and return to healthier levels, reducing the risk of heart disease and other cardiovascular issues.
One month without alcohol: Incredible changes!
In just one short month after quitting alcohol, your body and brain have made profound changes as they heal and restore themselves. These benefits, which will continue to improve over weeks, months, and years, offer significant mental, physical, and emotional benefits.
Alcohol has such a negative effect on so many systems that when you stop drinking, your brain and body rapidly begin the healing process. Here are some more incredible changes that happen during the first month without alcohol.
Liver healing and regeneration
You might be surprised to learn that the liver can begin to heal and repair itself very quickly. When you stop drinking alcohol, fat accumulation, aka alcoholic fatty liver, decreases, and the liver enzymes lower to normal levels. This process quickly improves detoxification and overall healthy liver functioning.
For those without severe liver damage (cirrhosis), the liver is able to regenerate itself almost entirely. Long term, increased liver function enhances energy levels and metabolism.
Weight and metabolism boost
Quitting alcohol means no more empty calories and cravings for junk foods. As your body learns to process nutrients more efficiently and your liver function increases, most people notice gradual weight loss and healthier energy levels.
Reduced inflammation and improved cardiovascular health
Alcohol creates inflammation in the body, including blood vessels. When you quit alcohol, the inflammation decreases, circulation increases and the risk of strokes and heart attacks is greatly reduced. In addition, your cholesterol levels improve, leading to further heart protection and cardiovascular health.
Enhanced brain function and emotional stability
There is a strong connection between alcohol and anxiety/depression. When you stop drinking alcohol, your brain starts to repair itself by balancing out the chemical neurotransmitters responsible for reducing anxiety, depression and erratic mood swings. This is why many people feel more emotionally balanced when they stop drinking.
Alcohol also damages your cognitive abilities, including memory, focus and decision-making. Without alcohol, you’ll notice sharper mental clarity, improved memory and better focus. This long-term neuroprotection also helps decrease the risk of alcohol-related dementia and other related neurological conditions.
Long-term benefits of giving up alcohol
The journey to quitting alcohol looks different for everyone. For me, while my Dry January month started with a few failures, I finished the first 30 days, met my goal and made the decision to keep going day by day, month by month. I knew the longer I went without drinking alcohol, the more I benefitted—both physically and mentally.
Beyond better hydration, improved sleep, increased productivity, and overall well-being, I was also showing my teens that life without alcohol can be bright, funny, and beautiful. They got an undeniably better mom, and I got the best version of myself.
If you’re considering reducing or eliminating alcohol and are finding it hard to quit, you may want to think about getting support.
At White River Manor in South Africa, we understand that the journey to recovery from alcohol addiction can be an emotionally difficult time, but we’re here to help. Every step forward is a step towards a healthier, more vibrant version of yourself.
Reach out today and speak to one of our dedicated team members about our dependency program. You don’t have to do this alone, let us support you for lasting change.
About Kathy Knott
Kathy Knott is a Counselling Psychologist with a strong academic background. She holds a Bachelor’s, Honours, and Master’s degree in Social Science (Psychology). Currently in private practice in White River, she also serves as a consultant psychologist at White River Manor, offering psychotherapy for clients dealing with substance abuse, addiction, burnout, and wellness issues. Kathy began her career in the corporate sector with Unilever before transitioning to JvR Africa, where she was Director of the Training Division. Since returning to White River in 2017, she has specialised in individual and group therapy, focusing on wellness and addiction. A Narrative therapist, Kathy believes in the power of storytelling to foster personal growth and healing.
