Dry July, Feb Fast, Oc-sober, going alcohol-free for a month can be a great way to raise money for charity but does abstaining from alcohol for 4 weeks really make a difference to your health?  A survey of Febfast participants found that 85% experienced one or more noticeable benefits, from losing weight to improved sleep. If you choose to go dry this July what are some of the changes you may experience and health benefits to look out for.

  1. Improved hydration. Alcohol is a diuretic which means you lose more water than you usually would and become dehydrated. You may have experienced the short-term effects of this as a hangover. Over the long-term, dehydration can lead to poor skin, joint and eye health as your body redirects available water to more essential areas of the body. In addition, dehydration contributes to lower energy levels, difficulty concentrating and can impact performance at work and in the gym. Take note whether you find energy increasing, levels of concentration improving and skin becoming smoother and brighter.
  2. Better quality sleep (for you and your partner). Alcohol has a sedative effect and while a few drinks may send you off to sleep faster there is a good chance you won’t stay asleep. This is because alcohol affects the sleep cycle and less time is spent in REM sleep. This disruption to the sleep pattern can result in excessive daytime sleepiness and symptoms of insomnia. Additionally, consuming alcohol before bed increases the risk of obstructive sleep apnea and heavy snoring, even for those not diagnosed with sleep apnea. Take note whether you sleep more soundly and wake up feeling more refreshed and energized.
  3. Weight loss. On a number of levels forgoing alcohol can lower energy intake and lead to weight loss. Firstly, alcohol is energy dense and offers no nutritional value other than calories. Add to this the empty calories of mixers if you are a spirit drinker and a few drinks can add up to significant extra energy across the day. Secondly our liver processes alcohol before anything else which means carbohydrates, fats and protein have to wait to be metabolized contributing to increased levels of fat in the liver. Thirdly we are more likely to make poor nutritional choices when we are drinking (or during the day afterwards) adding to our overall alcohol associated energy intake. Take note if your clothing is fitting a little less snugly. Be mindful of the sugar in alcohol-free alternatives.
  4. Improved Immune system. Heavy alcohol consumption can disrupt our immune function leaving us more susceptible to illness and inflammation. Going alcohol free can support your immune system resulting in less, or reduced, time spent under the weather. Take note if you are succumbing less to cold, flu and other common winter ills while alcohol free.
  5. Improved cardiovascular health. Research has shown that just four weeks without alcohol can see a reduction in blood pressure, heart rate and triglyceride levels all factors which contribute to our cardiovascular health. Take note of differences to blood pressure and heart rate over the month. Your local pharmacy should offer blood pressure measurements as a free service.

Taking a break from alcohol is a personal decision and the degree to which these benefits will be evident depends on how much and how often you usually drink alcohol, other lifestyle changes, your underlying health and in some part how you, as an individual, process alcohol. That said whether you notice them or not be assured that internally benefits are happening. If going alcohol free is not an option you’ve considered you can support your body by consuming any alcohol in moderation and by aiming to incorporate a few alcohol-free days throughout your week.

For those who would like to investigate the many alcohol-free options now available here’s a fresh mocktail recipe to get you started.

 

Nojito (serves 1)

  • 2 Tablespoons lime juice
  • 2 Tablespoons sugar syrup ( or sweetener of choice to taste)
  • 10 mint leaves
  • 1 ½ cups soda water
  • 1 ½ cups ice

In the bottom of the glass, muddle together half the mint, lime juice and simple syrup. Crush the leaves gently to release a minty essence.

Add ice to the glass.

Top up the glass with soda water.

Serve with more mint leaves and lime slices as a garnish.

Enjoy!