After the excesses for many during the festive period, lots of people feel they need a detox and do ‘dry January’ whereby they go sober for the month. So, we thought we would look at the benefits of going sober, even just for a month, and see if it really could make a difference to your health.
Benefits are:
- Clearer head
- More energy
- Better sleep
- Weight loss
- Sense of achievement
Alcohol is measured in units and the recommended intake for men and women is to not drink more than 14 units a week regularly it is suggested that if you do, then try to have a few days per week alcohol-free.
1 unit = 10 ml or 8g of alcohol
What does that mean in terms of drinks?
A medium glass of wine = 2 units
A double gin and tonic = 1.8 units
Pint of cider = 2.6 units
Pint of beer = 2.3 units
Why do we like drinking?
People like to drink alcohol because of its ability to alter emotional states. It induces euphoria, relaxation, and disinhibition while reducing stress and anxiety for that moment in time. It’s also for many, in the main, a social thing.
There are negatives – even in the short term
After just one drink, your reactions are slower.
After 2 drinks, the real negative effects start to kick in, mostly dehydration at this stage – that’s what gives you a hangover – so drink some water.
After 3 drinks, your brain starts to let you down including detecting danger and reading body language, so misunderstandings or worse can result.
What about long-term negatives?
- Alcohol can lead to weight gain – there are hidden calories in alcohol and they are empty calories – they have no nutritional value.
- In addition, your body will prioritise getting rid of the alcohol so there is less time for other metabolic processes such as fat burning.
- Can’t exercise help? – Yes, to a point, drinking alcohol leaves you dehydrated, if your liver is breaking down alcohol it doesn’t produce so much glucose – both will affect athletic performance. Long term it’s harder to then build lean muscle due to poor protein synthesis.
- Drinking can affect your sex life in both the short and long term. Alcohol affects testosterone production and other sex hormones.
- Alcohol gives you heart disease – it narrows the arteries and makes the heart work harder contributing to high blood pressure. It also increases the risk of stroke and heart attacks.
- Pancreatitis – the pancreas is a small organ involved in digestion and can be badly affected by alcohol. This condition is very painful and can be fatal.
- Depression – regular drinking lowers the levels of serotonin, the chemical that regulates your mood. It also affects your brain’s thinking abilities, so you’re more likely to forget, make mistakes and be short-tempered. Many people note the short-term effect of alcohol for a few days after a heavy drinking session where they feel more anxious and low in mood than usual.
- Sleep disruption
But there must be some benefits.
There was some research of a protective effect from alcohol – specifically red wine due to polyphenols – an antioxidant – but the effect is minimal and only applies to women over 55 – sorry gents!
More recently, some research is showing that it is about the dosage. It is possible that “moderate” drinking may be beneficial for the heart and circulatory system. But how much is moderate? Arguments here range from 1-2 drinks a day for men and 1 for women.
So, after January – how can you make a long-term change?
- Tracking – how much and when you drink.
- Set clear goals – set specific goals for the week or an event. Don’t set yourself up for failure, set yourself up to achieve.
- Team up – join in with friends or a partner, and support each other.
- Know your motivations – write a list of why you are doing this: better health, better sex life, saving money, being fitter…. whatever works for you.
- Know your triggers – people, places, times – avoid that situation
- Do the easy stuff – buy less in the supermarket, try no alcohol at home during the week, and drink a soft drink between alcoholic drinks (saves money and the hangover!)
It is probably safe to say that alcohol is both a tonic and a poison. Just think wisely and try to prioritise what is best for YOUR health.
