Dry January: From better sleep to a rejuvenated liver
Dry January is a challenge to abstain from alcohol for an entire month. A doctor has highlighted the benefits of each consecutive week of sobriety.
"Dry January" is an annual event initiated in 2014 by the British non-governmental organization Alcohol Change United Kingdom. The challenge involves completely refraining from alcohol during the first month of the New Year. January was chosen deliberately, as, after New Year's Eve indulgences, the resolution to avoid alcohol seems more intuitive.
What are the benefits of Dry January?
In an interview with Metro, addiction specialist Dr. Niall Campbell outlined the weekly benefits for those who stick with Dry January. The World Health Organization (WHO), drawing on decades of data, has established that there are no "safe" levels of alcohol consumption. On the WHO website, it states: "Alcohol is a toxic, psychoactive, and addictive substance. It was classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago—this is the highest risk group, which also includes asbestos, radioactive radiation, and tobacco."
First week without alcohol - better sleep and hydration
Dr. Campbell explains that alcohol interferes with the body's natural sleep cycle by causing an abrupt transition into deep sleep, skipping the essential REM phase. This is why even a shorter period of alcohol-free sleep can feel more restorative than sleep affected by drinking. Additionally, the first week of sobriety improves hydration levels, as alcohol consumption causes the body to lose roughly four times the amount of fluid taken in, leading to significant dehydration.
Dehydration affects the entire body, particularly the brain. During the first week without alcohol, your mood and concentration are likely to stabilize, and headaches may diminish. Dr. Campbell also noted that the absence of alcohol-induced dehydration helps reduce feelings of fatigue and lack of motivation, leaving you with more energy throughout the day.
Second week without alcohol - better digestion
By the second week of Dry January, you may experience fewer stomach pains and improved digestion, as the absence of alcohol allows the stomach lining to recover. Additionally, cutting out the empty calories in alcohol can contribute to weight loss. Dr. Campbell estimated that avoiding six 6-ounce glasses of wine each week eliminates approximately 1,920 calories while skipping six pints of beer saves around 2,160 calories.
Third week without alcohol - lower blood pressure
After three weeks without alcohol, your blood pressure will start to drop. Heavy drinking is closely associated with hypertension, a major cause of strokes and heart attacks.
Fourth week without alcohol - improved appearance and rejuvenated liver
As Dry January concludes, you may notice noticeable enhancements in your mood and appearance. According to Dr. Campbell, higher hydration levels can benefit your skin by improving moisture retention, which may reduce issues such as dandruff or eczema.
Your liver will also benefit significantly. Dr. Campbell noted that cutting out alcohol for four weeks allows the liver to shed excess fat and improve its functionality. If the liver hasn’t been severely impacted by alcohol, it could return to full efficiency within four to eight weeks. It’s crucial to remember that regular alcohol consumption, even in small quantities, harms the liver by preventing it from regenerating as it works continuously to eliminate toxins from the body.
