“Giving up drinking doesn’t make you live longer. It just makes it feel that way.” That’s one of my dad’s favorite quips should his consumption be brought into question. The truth is that however much you enjoy the taste of alcohol or the way it makes you feel, in almost all respects, it does bad things to your body and brain. I experienced firsthand the upgrades that can happen when you stop drinking for a while when I got in shape last spring. Granted, giving up booze was just one of the behavioral changes I made, but I couldn’t help thinking it was particularly significant in my efforts to improve my body composition—the ratio of body fat and lean mass. Here’s what science has to say about that and other things that would likely happen to your body when you give up alcohol.
Your immune system will be more effective
Drinking too often and too much is closely associated with several immune-related health effects. What’s "too often" and "too much," you slur? Well according to the National Institutes of Health, it’s more than four drinks on any day or 14 per week for men; and more than three drinks on any day or seven per week for women—figures that manage to be either sexist or bad math or possibly both.
On average, drinkers have a higher susceptibility to pneumonia and other respiratory disorders, a higher likelihood of getting complications and poor wound healing after surgery, a higher instance of sepsis and certain cancers to name a few. “[Giving up alcohol]...will strengthen your immune system and make it easier for your body to fight off infection,” says Kristin Kirkpatrick, a registered dietician with the Cleveland Clinic Wellness Institute. Kirkpatrick cites a 2015 study that showed that alcohol overexerts immune pathways, which in turn decreases the body’s ability to defend against a number of adverse invaders.
And you don’t get off lightly if you only go big every now and then. A study published in the journal Alcohol found that a single episode of binge alcohol intoxication leads to overexertion on the immune system and inflammation. The National Institute on Alcohol Abuse and Alcoholism defines binge drinking as a pattern of drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 grams percent or above. (Typically this happens when men consume five or more drinks or women consume four or more drinks in about two hours.) The good news is, if you’re sick and tired of being sick and tired, your immune system's response will buck itself up after you give up the sauce. “What’s not clear is how long it takes the body to strengthen after alcohol is taken out and what frequency of drinking relates to this decrease in immunity,” Kirkpatrick tells me.
You’ll eat less, or at least with more intention
According to a study in the journal Obesity, the drunk munchies may be due to alcohol heightening the senses. Researchers found that when people received an intravenous alcohol infusion equal to about two drinks, they ate 30 percent more food than those who received a saline solution. Their conclusion? Even mild intoxication can increase your brain activity in the hypothalamus, making you more sensitive to the smell of food and prompting you to eat more. Another study published in the American Journal of Clinical Nutrition found that alcohol is often linked people overeating and having a poor diet.
You’ll sleep better
I go to a party, I have a few drinks, and before long I’m out of gas and ready for bed. I get home, zonk out immediately only to find that I’m wide awake at 5 AM and unable to get back to sleep. Sound familiar? “Alcohol is a depressant, meaning that it slows down the body and naturally makes you sleepy," Kirkpatrick explains, adding that booze is also associated with disrupted sleep because the body is working overtime to metabolize it. A few drinks will usually help you fall asleep quick but once you've metabolized it all, you'll likely wake up or have a poorer quality of sleep.
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A review of 27 studies backs up Kirkpatrick’s analysis that while booze may help people fall asleep more quickly and deeply at first, it’s not a prescription for restful and recuperative shuteye. When people drink, their sleep gets fragmented, which means they wake up more often in their sleep rather than sleeping through the night, says Amarjot Surdhar, an addiction psychiatrist at Northwell Health. “People feel generalized fatigue and malaise the following day after heavy drinking,” he tells me, adding that a suppression, delay, and reduction of Rapid Eye Movement (REM) sleep is another way that you’re doing your brain a disservice. The REM sleep cycle is believed to stimulate the central nervous system, restore brain chemistry to a normal balance, and help us form new memories. If your REM sleep gets messed with, you'll likely feel like crap the next day.
You’ll decrease your risk of getting certain types of cancer
In its Report on Carcinogens, the National Toxicology Program of the US Department of Health and Human Services lists consumption of alcoholic beverages as a known human carcinogen. In particular, alcohol appears to increase the risk of head and neck cancers, esophageal cancers, liver cancers, breast cancer, and colorectal cancers. There’s also mounting evidence that booze is associated with increased risks of melanoma and of prostate and pancreatic cancers. Conversely, putting a plug in the jug can decrease those risks.
Quitting booze could impact fertility in women
While pretty much everyone's on board with the idea that getting wasted when your baby is gestating inside you is like, not cool, alcohol’s effect on fertility is less talked about. In one Danish study, the alcohol consumption of healthy women who were trying to conceive was monitored. Booze was measured in standard servings: 1-3, 4-7, 8-13, and 14 or more units per week. Women in the highest alcohol consumption group (14 units or more per week) had 37 pregnancies in 307 cycles, and those who did not drink had 1,381 pregnancies in 8,054 cycles. These figures equate to an 18 percent decrease in the probability that the women who drank more would conceive.
The study’s authors note that the consumption of fewer than 14 servings of alcohol per week seemed to have "no discernible effect on fertility."
And decrease the likelihood of damaged or malformed sperm in men
A 2017 study found that while alcohol didn’t alter sperm density, it did increase the production of sperm with particularly large heads containing potentially damaged DNA. Authors of that study recommended that “men who plan to father children stop drinking alcohol at least three months before engaging in sexual intercourse that may lead to pregnancy.”
That rec might seem a little drastic since research has shown that it's heavy alcohol consumption that can significantly affect sperm quality, says Michael Reitano, New York City-based urologist and physician-in-residence at men’s health startup Roman. Small quantities of alcohol can indeed have some effect on the shape of sperm but many large studies have determined that moderate alcohol consumption does not affect fertility, he tells me.
Your skin will likely look better
Alcohol is a diuretic, which means it makes you pee out more liquid than if you drank water. Pissing in double time prevents your body from extracting water from urine in the kidneys. The result? Dry skin that can appear lusterless or ashy. “A moderate drinker will most likely not see a detrimental impact on their skin from having a drink once in a while,” Kirkpatrick says, but cautions that that excessive drinking is can lead to the desertification of your face. What’s more, booze also decreases the body’s production of an antidiuretic hormone called vasopressin, which helps the body reabsorb water. Cut the drinking out or down and you’ll improve your skin’s appearance in short order, she says.
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This article originally appeared on VICE US.