Translation of the article:
After the holidays and periods of alcohol consumption, many may feel that it is time to give the body the necessary break.
The Dry January trend encourages abstaining from alcohol for the first month of the new year. This has become a popular way to "reset" after the New Year celebrations and a desire to start the year with healthier habits.
Research shows a connection between alcohol consumption and numerous health issues, including hangovers and an increased risk of developing cancer.
In a recent episode of The Dr. Mark Hyman Show podcast, Dr. Mark Hyman, Chief Medical Officer at Function Health, discussed how 30 days without alcohol can affect health.
Hyman, a physician from Massachusetts, described Dry January as "a powerful way to see how alcohol affects almost every system in the body and how quickly they can recover."
How Alcohol Affects Health
According to Hyman, many people consume alcohol to boost their mood and confidence in social situations. This effect is achieved through ethanol, the main component of alcohol, which, however, also has toxic properties.
Alcohol slows down brain activity and decreases self-control instead of stimulating it.
“You may feel relaxation, sociability, and confidence, perhaps even a slight euphoria,” Hyman noted.
However, the impact of alcohol on the brain can negatively affect decision-making and slow reactions.
Alcohol affects the prefrontal cortex, which Hyman refers to as the "adult in the room," responsible for judgment, planning, and self-control.
“This area shuts down quite quickly when alcohol is consumed, which explains why people become more uninhibited and impulsive,” he added.
Moderate alcohol consumption can cause metabolic stress, inflammation, disruptions in detoxification processes, and hormonal changes affecting all systems in the body.
Additionally, alcohol is associated with an increased risk of cancer, metabolic disorders, changes in gut microbiome, and toxic effects on mitochondria.
Hyman also noted that alcohol interferes with the body's ability to reach the rapid eye movement (REM) sleep phase, which is necessary for deep recovery and detoxification.
Memory problems, cognitive disorders, anxiety, sleep disturbances, dementia, and cardiovascular diseases are all known risks associated with long-term alcohol consumption, along with liver issues, including fatty liver disease.
“Ultimately, alcohol affects every key system in the body, especially the liver, brain, gut, and hormonal system,” the doctor emphasized.
Changes After 30 Days Without Alcohol
During the first week after stopping alcohol consumption, the body begins to detoxify and recover, Hyman explained. Blood sugar and cortisol levels, the stress hormone, stabilize, and the liver starts processing accumulated toxins, restoring hydration and energy levels.
In the second week, the gut and brain come into balance: serotonin and dopamine levels normalize, inflammation in the gut decreases, and the microbiome begins to recover. Cravings for sugar and alcohol diminish, and mental clarity returns.
The third week is characterized by reduced inflammation, decreased fat deposits in the liver, and lowered blood pressure. These changes are often visibly noticeable—swelling and redness of the skin decrease. Mood becomes more stable, and anxiety levels drop.
In the fourth week, according to Hyman, the body gains additional metabolic and immune benefits, including increased insulin sensitivity, which facilitates weight loss.
“The immune system becomes more active, and you get sick less often. The quality of deep sleep improves, and hormones, especially cortisol and testosterone, normalize,” he noted. “Energy levels, self-confidence, and concentration increase.”
Dr. Pinchie Chiang from Circle Medical clinic in San Francisco added that Dry January is not a "detox," but rather a form of feedback from the body.
“It’s an opportunity for the body to demonstrate how it feels without alcohol. For many, this realization changes their relationship with drinking,” she remarked. “The biggest surprise is not what people give up, but how much better they start to feel.”
While the first few days without alcohol can be challenging—anxiety, cravings, and sleep disturbances are possible—ultimately, Dry January can change drinking habits for the remainder of the year.
Chiang noted that after a full year without alcohol, health improvements become even more noticeable.
“We see sustained improvements in blood pressure, liver function, and inflammation levels,” she added. “These changes directly affect long-term risks of cardiovascular diseases and stroke.”
The "All or Nothing" Approach and Its Risks
Some experts warn that Dry January may lead to increased cravings to drink in other months. They argue that for some people, a gradual reduction in alcohol consumption may be more effective.
Thomas Stopka, an epidemiologist and professor of public health at Tufts University School of Medicine, commented for Futurity that for some individuals, a "damp January" may be a more suitable option.
“Dry January is well-intentioned, and for those who can stick to this approach, it can indeed be effective, perhaps even longer than a month,” he stated. “For others, it may be easier to cut back on alcohol than to completely abstain for a month.”
Stopka emphasized that successful harm reduction strategies should be in a "non-judgmental atmosphere."
“Substance use disorder is a disease,” he added. “It requires time and ongoing support for treatment, including prevention, initial help, and long-term support, whether through medication or group therapy.”
Experts recommend that individuals showing signs of alcohol dependence seek medical advice for personalized recommendations.
