Many people begin the new year with good intentions. One common goal is to drink less—or even none at all—for a set period. January is especially well-suited for this after all the celebrations at the end of the year. Many people therefore opt for a “Dry January” — in other words, an alcohol-free January. What are the benefits of cutting out alcohol for a short period?
Changes can be felt after a short time, according to Dr. Helmut Seitz of the University of Heidelberg. He has spent decades researching the consequences of alcohol use disorders. “What you notice quite quickly is whether you can actually stop drinking — that is, whether you drink out of a bad habit or if you have an addiction.” Those who cannot quit should seek help from doctors or counseling services.
For everyone else, the first improvement should be in sleep patterns. “In a few days you’ll notice you sleep more deeply. The periods of deep, restorative sleep become longer,” says Seitz. This can also improve daytime concentration, adds Antje Gahl of the German Nutrition Society (DGE) in Bonn.
Longer Periods Without Alcohol
When you refrain from alcohol, positive signs appear within a matter of weeks, according to the DGE expert. “Of course, it’s individually different, but there are demonstrated effects in studies.”
Among other findings, research has shown that within a month liver values can improve markedly, says Dr. Peter Dietrich from the University Hospital Erlangen. “The metabolism also benefits quickly.” In the long term, the risk of high blood pressure and cardiovascular disease declines.
That zero blood-alcohol level is good for the body is also evident: the skin improves, and conditions like psoriasis tend to lessen, says Seitz. Overall, you feel better and the immune system stabilizes. “You get fewer infections.”
Those who go a month without alcohol may also notice changes on the scale. One gram of alcohol contains roughly seven kilocalories, Seitz explains. In a month, simply by abstaining from alcohol, you could lose one to two pounds.
Is a Short Abstinence Worth It?
Yes, according to Seitz. Even though there are no specific studies on this, he has found through experience that many people drink less after a break from alcohol. “They notice that it does them good. If they can go four weeks without alcohol, it becomes easier to skip it again in the future.”
Similarly, DGE expert Gahl notes that many positive effects of abstaining from alcohol only emerge after several months. Still, short breaks can be beneficial. “It may prompt you to rethink how often you drink, how much, and the reasons for drinking—and you might end up drinking less overall.”
How Can You Sustain It Long-Term?
Gahl recommends taking small, achievable steps. “Regular alcohol-free days also have a positive effect.” For example, you might decide to avoid alcohol on weekdays altogether. Or you could try to hold back at social events and limit yourself to one drink. “Everyone has to figure out which strategy works best for them.”
Rituals can also help. “Alcohol is often consumed as a ritual,” says Erlangen’s senior physician Dietrich. If you consciously create a new ritual—such as a cup of tea, a walk, or exercise—you may find it easier to abstain. Also, don’t keep alcohol visible at home and instead have non-alcoholic alternatives readily available.
According to him, it is crucial that people who drink heavily or who experience withdrawal symptoms undertake a pause in drinking only under medical supervision. A sudden withdrawal can be risky to health, he warns.
