Darrick Robles It’s no secret that alcohol is harmful to health. Aside from the hangover that sets in the next morning, alcohol can be detrimental to both physical and mental health.
In the long term, it can increase the risk of cancer, dementia, heart disease and stroke. There is evidence that alcohol can also impair memory and reduce fertility.
The good news, however, is that limiting or not drinking alcohol can provide significant health benefits—often in as little as a week.
How do I know if I’m drinking too much?
“It is not easy to determine when your own alcohol consumption becomes problematic. Aside from the hangover, you might not realize what’s going on beneath the surface until drinking becomes a problem,” explains general practitioner Dr. ram skill If you regularly
- drink more than 12 grams of pure alcohol (1 small beer) per day (as a woman) or
- drink more than 24 grams of pure alcohol (2 small beers) per day (as a man),
sooner or later health problems will make themselves felt.
“But there are many ways to limit alcohol consumption to a low-risk level, e.g. B. through alcohol-free days and smaller glasses.”
How long does it take for the body to break down alcohol?
When you drink alcohol, it quickly travels through the stomach into the bloodstream and into the brain, where it does its work. After 30 to 60 minutes it has migrated to all body organs.
“Alcohol stays in the body for different lengths of time depending on gender, size, age, how regularly you drink and whether you’ve eaten,” explains Dr. Ramskill.
“The body breaks down alcohol slowly, namely only 0.1 to 0.2 parts per thousand per hour. Depending on gender and body weight, it takes up to 3 hours for a small glass of wine to break down .”
What happens if I stop drinking alcohol?
Giving up alcohol or reducing your consumption has many short- and long-term benefits.
After 1 week
you sleep better
“There’s a common misconception that alcohol improves sleep,” says Dr. Ramskill. “While it can help you fall asleep, the effects of alcohol mean you get less restful REM (rapid eye movement) sleep ) receives.”
“After just a week without alcohol, the REM cycle will likely return to normal. You are likely to feel more rested and may see improvements in mood and cognitive function. It’s common for quitting alcohol to make dreams more vivid, or even start dreaming again,” said Dr Ramskill.
Your skin looks healthier
“When the body metabolizes alcohol, a by-product called acetaldehyde is released before it is broken down into a less toxic product and removed from the body,” explains Dr. Ramskill the risk of skin rashes .”
With abstinence from alcohol, you may find that your skin health improves, for example with rosacea . One study found that increased alcohol consumption in women is associated with a higher risk of rosacea.
After 1 month
You’ll find it easier to maintain a healthy weight
“Alcohol is high in calories. A regular glass of wine has 133 calories, a glass of beer 239 – about the same as a candy bar. Alcohol contains many calories that have no nutritional value. These ’empty calories’ are converted into fat deposits,” explains Dr. Ramskill.
If you abstain from alcohol or drink less for a month, your body can start shedding excess fat because of the calories saved .
Your liver regenerates
“Over the long term, excessive drinking can lead to alcoholic fatty liver disease. The liver works to remove toxins from the body. It also performs many other useful functions to keep our bodies functioning,” explains Dr. Ramskill.
“To break down alcohol, the liver has to work harder. A fatty liver can limit your ability to perform vital functions, causing you to feel sluggish.”
After only 2 weeks of alcohol break, the liver begins to regenerate. “Within 4 to 8 weeks, the liver can fully recover ,” says Dr. Ramskill. It just depends on how much you’re drinking and what the liver’s starting condition is.
Your mental health can improve
While alcohol initially makes us feel more confident and less anxious, in the long run it can make us more vulnerable to mental illnesses like depression and anxiety . Alcohol can disrupt the balance of chemicals and processes in the brain, affecting how we think, feel and behave.
“Alcohol is a depressant. For people who already have mental health problems, drinking alcohol can make them worse,” says Dr. Ramskill.
After 4 weeks of alcohol abstinence, your mood begins to improve. You may find that you are generally better at coping with everyday challenges.
After 1 year
Your blood pressure drops
“Regular excessive alcohol consumption can increase blood pressure . ” High blood pressure increases the risk of cardiovascular disease because it puts a strain on the heart muscle,” explains Dr. Ramskill. A large genetic study found that even light to moderate alcohol consumption increases blood pressure and the risk of stroke.
“Abstaining from alcohol for a year lowers blood pressure and reduces the risk of stroke or heart attack ,” explains Dr. Ramskill.
Your memory will improve
“Alcohol can impair the functioning of the hippocampus. This is the part of the brain that forms and stores memories. Excessive alcohol consumption can also lead to brain damage and increase the risk of dementia,” says Dr. Ramskill.
However, there are positive indications from research: Some of the brain damage caused by long-term alcohol consumption can therefore regress if you stop drinking.
How can I limit my alcohol consumption?
Giving up alcohol can be difficult, but the health benefits are worth it. Here are some tips on how to reduce your alcohol consumption:
- Have a glass of water or a soft drink after each alcoholic drink. This also prevents you from becoming dehydrated, as alcohol draws water out of your body.
- Avoid alcohol at least 2 days a week.
- Tell your family and friends that you want to cut down on your drinking so they can support you.
- Choose a drink with a lower alcohol content and a smaller glass than usual.
- Take a fixed amount of money with you when you go out, which is the maximum you want to spend on alcohol.
Should I seek medical advice?
If you’re having trouble reducing your alcohol consumption, you should talk to a doctor. Our doctors can support you in your project and, if necessary, talk to you about suitable offers of help. It’s also worth making an appointment if you have any of the following issues:
- You are concerned about your alcohol consumption.
- You have a fight with family or friends because of alcohol.
- You can’t say no to alcohol.
- You have to drink more and more to get the same effect.
- you have trouble sleeping
