According to Drinkaware, UK adults are typically drinking less than in previous years. And, research shows that, for many, this desire to cut back is largely linked to health concerns, including alcohol’s effect on cancer and stroke risk.
However, while most of us know drinking too much isn’t healthy, even small amounts can have an impact. As a result, NICE guidelines recommend that people cut back on alcohol as much as possible, particularly during mid-life.
With this in mind, we’ll explore some of the benefits of reducing alcohol intake. Throughout, we’ll also hear from Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy.
Note: Whether you’re planning to cut out alcohol for good or just have some time off, it’s important to be prepared for some of the changes you may see. However, if you think you might be dependent on alcohol, experts advise speaking to your doctor or another medical professional first.
Alcohol dependence can cause physical withdrawal symptoms, such as shaking, sweating, and nausea. If you experience these symptoms when you don’t drink, it can be dangerous to cut out alcohol completely too quickly without professional support.
1. Cutting down on alcohol can reduce cancer risk
Drinking alcohol is linked with an increased risk of seven different types of cancer, including breast and bowel cancer. For example, experts at Cancer Research UK say around one in 10 breast cancer cases are caused by drinking alcohol.
Alcohol is classified as a Group 1 carcinogen, which means even small amounts can cause cell damage. So, while you might have heard that drinking in small amounts can be good for health, experts have concluded there’s no completely safe level of drinking.
Luckily, there’s evidence that even short-term abstinence can help reduce your cancer risk by lowering levels of cancer-related growth factors. This includes chemical messengers like vascular endothelial growth factor (VEGF) and epidermal growth factor (EGF), which are associated with cancer progression and tumour growth. In this study, when participants cut out alcohol for one month, 90% showed decreases in VEGF and EGF.
According to Professor Kevin Moore and Dr Gautam Mehta, liver experts at the Royal Free London, these studies add weight to claims that cutting down on alcohol is one of the best ways to reduce your risk of cancer.
2. Cutting down on alcohol can improve sleep
While it might feel easier to fall asleep after drinking, research shows that alcohol negatively impacts overall sleep quality.
The process of breaking down and metabolising alcohol interferes with neurotransmitters that regulate sleep and alertness, resulting in lighter, fragmented sleep, and more frequent awakenings – particularly during the second half of the night.
In this study, high amounts of alcohol were found to reduce sleep quality by 39%, and moderate amounts of alcohol by 24%. Experts at the Sleep Foundation also report that 90% of people who regularly drink alcohol in the evening experience at least one sleep-related problem.
Plus, research has linked alcohol with long-term sleep conditions, including sleep apnoea, insomnia, and circadian rhythm disruptions. For example, as many as three-quarters of people with alcohol dependence experience insomnia. And many people with sleep apnoea say alcohol aggravates their symptoms.
As a result, research suggests that reducing alcohol may improve sleep. In this study, almost 50% of participants reported feeling more refreshed in the mornings when they stopped drinking.
3. Cutting down on alcohol can improve digestion and gut health
Alcohol causes inflammation of the digestive tract by irritating the gut lining and disrupting gut bacteria. Among other things, this can affect nutrient absorption, disrupt bowel habits, and, over time, increase the risk of conditions like gastritis and bowel cancer.
For this reason, going sober, even temporarily, may significantly improve digestive health and help to resolve issues like diarrhoea and constipation.
Dr Donald Grant says, “Alcohol can irritate the gut lining, leading to bloating, discomfort, and irregular digestion.
“However, even just one month without alcohol can be enough for the body to adequately recover. Improved gut health can also benefit the immune system, making the body more effective at fighting off illnesses.”
4. Cutting down on alcohol can improve liver function
The liver is responsible for breaking down over 90% of alcohol to remove it from the body. Unsurprisingly, therefore, it’s one of the main areas affected by drinking.
When the liver processes alcohol, it converts it into acetaldehyde, a poisonous by-product that can damage liver cells, cause inflammation, and increase the risk of liver disease and cancer.
As a result, alcohol is the second most common cause of liver disease and the leading cause of death from liver disease in the UK.
Experts say up to one in five people in the UK drink alcohol in a way that could harm their liver. But luckily, studies show that limiting alcohol for just one month can help to lower inflammation.
5. Cutting down on alcohol can protect mental wellbeing
Alcohol and mental health are closely linked, with studies associating regular heavy drinking with symptoms of depression.
Alcohol is a central nervous system depressant, meaning it can interfere with brain chemistry. While you may initially feel relaxed when drinking, over time, it can increase the risk of anxiety, depression, irritability, and mood swings.
Meanwhile, studies suggest that going sober can help to reduce stress and improve self-confidence.
6. Cutting down on alcohol can improve heart health
Alcohol is linked with an increased risk of atrial fibrillation (irregular heart rhythms) and heart disease. It’s also a significant risk factor for high blood pressure, which increases the risk of stroke.
As a result, experts say drinking too much can increase the risk of heart issues, including a heart attack and peripheral vascular disease, particularly among men and post-menopausal women.
Luckily, research suggests that just four weeks without a drink can be enough to start lowering both blood pressure and heart rate, improving overall heart health.
Dr Donald Grant says, “Excessive drinking is linked to raised blood pressure, poor circulation, and irregular heartbeats, so by reducing your intake, you’re actively improving your heart health and reducing the overall risk of major heart events or strokes.”
7. Cutting down on alcohol may reduce the risk of dementia
Several studies have identified a link between heavy drinking and dementia risk. Among other things, research suggests that alcohol can reduce the volume of white matter in the brain, which is responsible for transmitting signals between different brain regions.
Over time, there’s evidence that drinking alcohol above the recommended limits over a long period may shrink parts of the brain involved in memory. Other studies have linked long-term heavy drinking with a lack of vitamin B1 and Wernicke-Korsakoff syndrome, which affects short-term memory.
However, there’s reason to be encouraged. Studies show that giving up alcohol can result in the recovery of brain functions, including short and long-term memory.
8. Cutting down on alcohol can improve skin health
As well as internal changes, the effects of drinking alcohol can show up on your skin.
Alcohol is a diuretic, which means it can have a dehydrating effect, often contributing to skin that appears dull, grey, puffy, and more prone to fine lines and wrinkles. Its inflammatory effects can also disrupt the skin’s natural barrier, making acne and other skin issues, such as eczema, more likely.
Dr Donald Grant says, “Alcohol can exacerbate redness or increase breakouts, so reducing intake, even for a month, can reduce inflammation, improve hydration, and lead to visible improvements. Particularly for people with skin conditions like psoriasis, eczema, or rosacea, reducing alcohol intake could minimise flare-ups.”
9. Cutting down on alcohol can improve bone health
Osteoporosis is one of the most common chronic later-life conditions, so it’s no surprise that bone health is a priority for many of us.
Research has linked alcohol intake with an increased risk of developing osteoporosis. Among other things, this may be due to its negative impact on the absorption of calcium and vitamin D, which are essential for healthy bones.
For this reason, research suggests that reducing or eliminating alcohol can significantly reduce the risk of osteoporosis and increase bone mineral density, particularly in those with a history of heavy drinking.
10. Cutting down on alcohol can support weight loss
Alcohol can make it much more difficult to lose weight for several reasons.
While it can be tempting to bypass liquid calories, alcohol contains around seven calories per gram, which is almost as many as pure fat. However, unlike other sources of energy, these are ‘empty calories’, meaning alcohol offers no nutritional value. Studies have also linked alcohol with increased food cravings.
As a result, research suggests that calories consumed through alcohol tend to be in addition to everyday calories, rather than a replacement, which can contribute to weight gain. Similarly, because it’s a toxin, the body prioritises getting rid of alcohol above other processes, putting a pause on other essential tasks, such as absorbing nutrients and burning fat.
Therefore, cutting back on alcohol can make a world of difference when it comes to achieving and maintaining a healthy weight. According to experts, giving up alcohol for just 30 days could result in up to 2kg of weight loss.
Dr Donald Grant says, “Drinking alcohol can negatively impact weight loss results, increasing calorie intake and causing blood sugar spikes, which in turn can cause intense cravings. Reducing your intake is a great way to maintain weight management goals while establishing overall healthier eating habits.”
Final thoughts…
Advice and guidance when it comes to alcohol has been mixed over the years. You may have even heard that in small amounts, it can be good for health.
However, experts say there’s no completely safe level of drinking, so cutting it out or reducing your intake is one of the best things you can do for your health. And luckily, research shows that even small changes can make all the difference.
For further reading, you might be interested in our articles: How to make healthier drink choices and 10 tips to stay alcohol-free beyond dry January.
Do you have any experience of cutting out alcohol that you’d like to share? Do you have any other tips? We’d be interested to hear from you in the comments below.
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