To Your Health: Health benefits of avoiding alcohol

Tired of ads? Subscribers enjoy a distraction-free reading experience.

Alcohol consumption is a topic we touch on frequently in this column series. At most, alcohol should be consumed in moderation, since when it’s consumed excessively, it can increase our risk for several health conditions. Some very recent research has however suggested that any regular alcohol use, even moderate, can have negative health effects. The days of recommending a glass of red wine with dinner each night MAY be ending as research piles up!

We don’t often think about just how much better our daily wellness can be if we don’t drink at all. Moderate consumption of alcoholic beverages is defined as two drinks per day for men and one drink per day for women. If you exceed that amount, or if you just want to give your health a fresh start, consider going dry for 30 days. You might be surprised at how much your daily physical and mental health improve, and if you abstain for longer, those health benefits can be even greater.

After you stop drinking, it may take some time for your body to reap the benefits, but you can expect to see these positive changes:

You’ll get better sleep. Alcohol can make us drowsy and fall into a deep sleep, but later in the night, it disrupts our sleep patterns and leads to poor quality sleep. We wake up more often and get less REM (rapid eye movement) sleep. Good quality sleepers get up to seven REM cycles per night. When we drink, we may only get one or two. When we stop drinking, we wake up sharper, more energized and more refreshed.

According to research, one night of drinking too heavily can weaken our immune system for up to 24 hours. Add another night of poor sleep to that equation, and our immune system takes another hit. Avoiding alcohol gives our immune system the chance to be at full strength to fend off any diseases that may be in season.

Alcohol is mostly terrible for our diets. It adds only empty calories and unwanted sugar. A serving of beer, for example, is about 150 calories, and a serving of wine is about 120 calories. If you’re drinking several glasses of either, you can see how quickly that adds up to an unhealthy evening.

Alcohol also increases our appetites, so we may eat more, piling on the calories even further, and decreases our energy and motivation to exercise. Quitting drinking can help us avoid all of these factors that promote weight gain, so we can slim down.

There have been studies that suggest drinking in moderation can be good for our cardiovascular health, but drinking in excess is certainly bad for our hearts. Alcohol raises triglyceride levels in our bloodstream, contributing to high cholesterol, and narrows our blood vessels, raising our blood pressure. Cutting back or stopping drinking all together can lower our risk of heart disease, heart attack and stroke.

Giving up alcohol can also reduce anxiety and depression. Alcohol is a depressant, and over time, it can lead to mental health issues. When we drink, our brains flood with dopamine, which allows us to feel happy and less anxious. But as soon as that flood of dopamine wears off, our anxiety can flare up. Going without alcohol can elevate our mood, give us more energy and reduce our negative feelings.

You should begin to notice positive changes after about a week of not drinking. After about a month, you’ll be feeling your best.

In severe cases, heavy drinkers can experience life-threatening complications from alcohol withdrawals. If you drink heavily, and you think it’s time to stop or cut back, talk to your primary care provider who can help you reach the right resources.

Dr. Alfred Casale, a cardiothoracic surgeon, is chief medical officer for surgical services for Geisinger and chair of the Geisinger Heart and Vascular Institute. Readers may write to him via [email protected].