Does Dry January make a difference for your health if you just quit alcohol for a month?Experts say there are benefits to quitting alcohol for a short period, even if you’re a social or moderate drinker.“A lot of times people engage in behaviors that are habitual and they’re not even aware of why they do what they do or when they do what they do,”Tavis Glassman, MPH, PhD, a professor of public health at The University of Toledo, told Verywell. “Simply tracking your alcohol over a month would be a good idea.”Different Drinking LevelsModerate drinkingis defined as two drinks or less in a day for men and one drink or less in a day for women. The National Institute on Alcohol Abuse and Alcoholism definesheavy alcohol useas:Consuming five or more drinks on any day or 15 or more per week for menConsuming four or more on any day or eight or more drinks per week for womenHere’s a timeline of how your body might react after you stop drinking alcohol.After One DayIf you’re a heavy drinker, you might notice symptoms ofalcohol withdrawalas soon as eight hours after going sober.“People often become anxious, irritable, and restless. They may begin to develop sweatiness and become clammy,”Anne M. Larson, MD, a clinical professor of medicine at the University of Washington, told Verywell in an email.These symptoms peak within 72 hours, but people with serious alcohol withdrawal symptoms should work with a healthcare provider as the experience can be fatal.If you’re an occasional or social drinker, you might get an immune system boost within the first day since it’s harder for the body to fight infections for 24 hours after getting drunk.Drinking is also associated with less impulse control,so even one day without drinking could reduce the chance of getting accidental injuries.After One WeekAlcohol consumption is thought to cause gut inflammation and alter the gut microbiota.If you stop drinking for a week, you might notice some positive changes in your gastrointestinal system. The digestive tract heals quickly after someone cuts out alcohol, according toDebbie Petitpain, MBA, RDN, a registered dietitian based in Charleston.“Alcohol is an irritant to the lining of the GI tract. At a week out, the lining will start to repair, symptoms of heartburn should lessen or go away,” Petitpain said.Alcohol is also linked to poor sleep quality, so you might feel more energized after a week without alcohol, she added.The “One Week No Booze Method” recently went viral on TikTok and participants are challenged to stop drinking for one week each month. This method adds up to three months a year without alcohol, it could be an option for people who want to continue taking manageable breaks from alcohol beyond Dry January.After 30 DaysResearch from 2018 showed that a month-long break from alcohol was enough for moderate-heavy drinkers to see improvements in insulin resistance, blood pressure, body weight, and cancer-related growth factors.“A short-term break from alcohol will allow the liver cells to recover from the persistent toxic injury from the alcohol,” Larson said.After 30 days without alcohol, your brain and thought processes might become clearer, according to Larson.Benefits Beyond 30 Days of No AlcoholQuitting alcohol for one month seems like a short time, but a 2015 study found that many people who participate in Dry January continue to drink less six months later.If you manage to limit alcohol consumption beyond a monthlong break, it could improve your heart health and reduce the risk of stroke and certain cancers.About 90% of heavy drinkers will developalcoholic liver disease, while 20–40% will develop alcoholic hepatitis, which occurs when the liver becomes damaged and inflamed.According to Larson, severe alcoholic hepatitis could be fatal in 30 days in half of the patients who develop this condition. She said that patients who survive and make an effort to avoid alcohol can still improve liver function, even though the healing could take months.Even if you don’t drink a lot, the end of an alcohol-free month is a good time to reflect on your relationship with alcohol.Tools on the National Institute on Alcohol Abuse and Alcoholism websitecan help calculate how many calories you drink each week and how much money you spend on alcohol over the course of a week, month, or year.“People often describe to me that they now realize how much the alcohol altered their behavior and relationships. They are more introspective about their alcohol use,” Larson said.What This Means For YouIf you are struggling with alcohol use, remember you are not alone.SAMHSA’s National Helplineis available 24/7 to connect people with information and treatment referrals. Call 1-800-662-HELP (4357) for this free, confidential service.
Does Dry January make a difference for your health if you just quit alcohol for a month?
Experts say there are benefits to quitting alcohol for a short period, even if you’re a social or moderate drinker.
“A lot of times people engage in behaviors that are habitual and they’re not even aware of why they do what they do or when they do what they do,”Tavis Glassman, MPH, PhD, a professor of public health at The University of Toledo, told Verywell. “Simply tracking your alcohol over a month would be a good idea.”
Different Drinking LevelsModerate drinkingis defined as two drinks or less in a day for men and one drink or less in a day for women. The National Institute on Alcohol Abuse and Alcoholism definesheavy alcohol useas:Consuming five or more drinks on any day or 15 or more per week for menConsuming four or more on any day or eight or more drinks per week for women
Different Drinking Levels
Moderate drinkingis defined as two drinks or less in a day for men and one drink or less in a day for women. The National Institute on Alcohol Abuse and Alcoholism definesheavy alcohol useas:Consuming five or more drinks on any day or 15 or more per week for menConsuming four or more on any day or eight or more drinks per week for women
Moderate drinkingis defined as two drinks or less in a day for men and one drink or less in a day for women. The National Institute on Alcohol Abuse and Alcoholism definesheavy alcohol useas:
Here’s a timeline of how your body might react after you stop drinking alcohol.
After One Day
If you’re a heavy drinker, you might notice symptoms ofalcohol withdrawalas soon as eight hours after going sober.
“People often become anxious, irritable, and restless. They may begin to develop sweatiness and become clammy,”Anne M. Larson, MD, a clinical professor of medicine at the University of Washington, told Verywell in an email.
These symptoms peak within 72 hours, but people with serious alcohol withdrawal symptoms should work with a healthcare provider as the experience can be fatal.
If you’re an occasional or social drinker, you might get an immune system boost within the first day since it’s harder for the body to fight infections for 24 hours after getting drunk.Drinking is also associated with less impulse control,so even one day without drinking could reduce the chance of getting accidental injuries.
After One Week
Alcohol consumption is thought to cause gut inflammation and alter the gut microbiota.
If you stop drinking for a week, you might notice some positive changes in your gastrointestinal system. The digestive tract heals quickly after someone cuts out alcohol, according toDebbie Petitpain, MBA, RDN, a registered dietitian based in Charleston.
“Alcohol is an irritant to the lining of the GI tract. At a week out, the lining will start to repair, symptoms of heartburn should lessen or go away,” Petitpain said.
Alcohol is also linked to poor sleep quality, so you might feel more energized after a week without alcohol, she added.
The “One Week No Booze Method” recently went viral on TikTok and participants are challenged to stop drinking for one week each month. This method adds up to three months a year without alcohol, it could be an option for people who want to continue taking manageable breaks from alcohol beyond Dry January.
After 30 Days
Research from 2018 showed that a month-long break from alcohol was enough for moderate-heavy drinkers to see improvements in insulin resistance, blood pressure, body weight, and cancer-related growth factors.
“A short-term break from alcohol will allow the liver cells to recover from the persistent toxic injury from the alcohol,” Larson said.
After 30 days without alcohol, your brain and thought processes might become clearer, according to Larson.
Benefits Beyond 30 Days of No Alcohol
Quitting alcohol for one month seems like a short time, but a 2015 study found that many people who participate in Dry January continue to drink less six months later.
If you manage to limit alcohol consumption beyond a monthlong break, it could improve your heart health and reduce the risk of stroke and certain cancers.
About 90% of heavy drinkers will developalcoholic liver disease, while 20–40% will develop alcoholic hepatitis, which occurs when the liver becomes damaged and inflamed.
According to Larson, severe alcoholic hepatitis could be fatal in 30 days in half of the patients who develop this condition. She said that patients who survive and make an effort to avoid alcohol can still improve liver function, even though the healing could take months.
Even if you don’t drink a lot, the end of an alcohol-free month is a good time to reflect on your relationship with alcohol.Tools on the National Institute on Alcohol Abuse and Alcoholism websitecan help calculate how many calories you drink each week and how much money you spend on alcohol over the course of a week, month, or year.
“People often describe to me that they now realize how much the alcohol altered their behavior and relationships. They are more introspective about their alcohol use,” Larson said.
What This Means For YouIf you are struggling with alcohol use, remember you are not alone.SAMHSA’s National Helplineis available 24/7 to connect people with information and treatment referrals. Call 1-800-662-HELP (4357) for this free, confidential service.
What This Means For You
If you are struggling with alcohol use, remember you are not alone.SAMHSA’s National Helplineis available 24/7 to connect people with information and treatment referrals. Call 1-800-662-HELP (4357) for this free, confidential service.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute on Alcohol Abuse and Alcoholism.Drinking levels defined.MedlinePlus.Alcohol withdrawal.National Institute on Alcohol Abuse and Alcoholism.Alcohol’s effects on the body.Centers for Disease Control and Prevention.Why drinking less matters.Calleja-Conde J, Echeverry-Alzate V, Bühler KM, et al.The immune system through the lens of alcohol intake and gut microbiota.Int J Mol Sci. 2021;22(14):7485. doi:10.3390/ijms22147485Helaakoski V, Kaprio J, Hublin C, Ollila HM, Latvala A.Alcohol use and poor sleep quality: a longitudinal twin study across 36 years.Sleep Adv. 2022;3(1):zpac023. doi:10.1093/sleepadvances/zpac023Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673de Visser RO, Robinson E, Bond R.Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use.Health Psychol. 2016;35(3):281-289. doi:10.1037/hea0000297Osna NA, Donohue TM Jr, Kharbanda KK.Alcoholic liver disease: pathogenesis and current management.Alcohol Res. 2017;38(2):147-161.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute on Alcohol Abuse and Alcoholism.Drinking levels defined.MedlinePlus.Alcohol withdrawal.National Institute on Alcohol Abuse and Alcoholism.Alcohol’s effects on the body.Centers for Disease Control and Prevention.Why drinking less matters.Calleja-Conde J, Echeverry-Alzate V, Bühler KM, et al.The immune system through the lens of alcohol intake and gut microbiota.Int J Mol Sci. 2021;22(14):7485. doi:10.3390/ijms22147485Helaakoski V, Kaprio J, Hublin C, Ollila HM, Latvala A.Alcohol use and poor sleep quality: a longitudinal twin study across 36 years.Sleep Adv. 2022;3(1):zpac023. doi:10.1093/sleepadvances/zpac023Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673de Visser RO, Robinson E, Bond R.Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use.Health Psychol. 2016;35(3):281-289. doi:10.1037/hea0000297Osna NA, Donohue TM Jr, Kharbanda KK.Alcoholic liver disease: pathogenesis and current management.Alcohol Res. 2017;38(2):147-161.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute on Alcohol Abuse and Alcoholism.Drinking levels defined.MedlinePlus.Alcohol withdrawal.National Institute on Alcohol Abuse and Alcoholism.Alcohol’s effects on the body.Centers for Disease Control and Prevention.Why drinking less matters.Calleja-Conde J, Echeverry-Alzate V, Bühler KM, et al.The immune system through the lens of alcohol intake and gut microbiota.Int J Mol Sci. 2021;22(14):7485. doi:10.3390/ijms22147485Helaakoski V, Kaprio J, Hublin C, Ollila HM, Latvala A.Alcohol use and poor sleep quality: a longitudinal twin study across 36 years.Sleep Adv. 2022;3(1):zpac023. doi:10.1093/sleepadvances/zpac023Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673de Visser RO, Robinson E, Bond R.Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use.Health Psychol. 2016;35(3):281-289. doi:10.1037/hea0000297Osna NA, Donohue TM Jr, Kharbanda KK.Alcoholic liver disease: pathogenesis and current management.Alcohol Res. 2017;38(2):147-161.
National Institute on Alcohol Abuse and Alcoholism.Drinking levels defined.
MedlinePlus.Alcohol withdrawal.
National Institute on Alcohol Abuse and Alcoholism.Alcohol’s effects on the body.
Centers for Disease Control and Prevention.Why drinking less matters.
Calleja-Conde J, Echeverry-Alzate V, Bühler KM, et al.The immune system through the lens of alcohol intake and gut microbiota.Int J Mol Sci. 2021;22(14):7485. doi:10.3390/ijms22147485
Helaakoski V, Kaprio J, Hublin C, Ollila HM, Latvala A.Alcohol use and poor sleep quality: a longitudinal twin study across 36 years.Sleep Adv. 2022;3(1):zpac023. doi:10.1093/sleepadvances/zpac023
Mehta G, Macdonald S, Cronberg A, et al.Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study.BMJ Open. 2018;8(5):e020673. doi:10.1136/bmjopen-2017-020673
de Visser RO, Robinson E, Bond R.Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use.Health Psychol. 2016;35(3):281-289. doi:10.1037/hea0000297
Osna NA, Donohue TM Jr, Kharbanda KK.Alcoholic liver disease: pathogenesis and current management.Alcohol Res. 2017;38(2):147-161.
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