A doctor reveals what 30 days without alcohol does to the brain and body in the middle of a dry January

After a season of binging and drinking, your body may feel like it needs a break from partying.

Dry January, a modern trend that challenges people to abstain from drinking during the first month of the year, has become a popular way to “detox” from the holidays and start the new year on a healthy note.

Research has linked alcohol to a variety of health conditions, ranging from hangovers to an increased risk of cancer.

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On a recent episode of “The Dr. Mark Hyman Show” podcast, Dr. Mark Hyman, medical director of Function Health, shared how 30 days without drinking alcohol can transform your health.

Massachusetts-based Hyman called Dry January a “powerful way to see in real time how alcohol affects nearly every system in the body and how quickly those systems can recover.”

The price of alcohol on the brain and body

Hyman recognized that most people drink to feel happier and more comfortable in social situations. This effect is caused by the main ingredient in alcohol, called ethanol, which can also have toxic effects.

Instead of stimulating the brain, alcohol slows it down and loosens inhibitions.

“You feel more relaxed, more sociable, more confident, maybe you feel a little euphoric,” Hyman said.

The effect of alcohol on the brain can also cause worse decisions and slower reflexes, the doctor warned.

Drinking also affects the brain’s prefrontal cortex, which Hyman described as “the adult in the room,” responsible for judgment, planning and restraint.

“You switch off early when drinking, which explains why people feel freer or act impulsively when they drink,” he said.

Even drinking in moderation can cause metabolic stress, inflammation, impaired detoxification and hormonal changes, Hyman said, which can affect almost every organ system in the body.

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Alcohol consumption has also been linked to increased risk of cancer, metabolic dysfunction, gut microbiome alterations, and mitochondrial toxins.

It can also prevent the body from falling into REM sleep, which is the deep rest recovery period in which the immune system clears out the day’s toxins, according to Hyman.

Memory loss, cognitive decline, anxiety, sleep disturbance, dementia and cardiovascular disease are known risks of long-term alcohol consumption, as well as liver complications such as fatty liver disease.

“Simply put, alcohol affects all major systems in the body, especially the liver, brain, gut and hormones,” Hyman said.

The effects of 30 days without alcohol

According to Hyman, the first week after your last drink, the body begins to detoxify and reset. The stress hormones, blood sugar and cortisol, level out and the liver begins to process a “toxin buildup.” The body is also rehydrated and revitalized.

The second week, the gut and brain will begin to rebalance as hormones such as serotonin and dopamine stabilize, gut inflammation decreases, and the microbiome begins to heal. Cravings for sugar and alcohol will subside and mental clarity will return, the doctor said.

The third week is marked by a further decrease in inflammation, fatty liver and blood pressure. This may be noticeable on the skin as swelling and redness are reduced. Mood also begins to stabilize, with lower levels of anxiety.

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In week four, the body experiences additional metabolic and immune benefits, Hyman shared, including increased insulin sensitivity, which facilitates weight loss.

“You have a stronger immune response. You don’t get as sick. You have better deep sleep and balanced hormones, especially cortisol and testosterone,” he said. “And you see a big change in energy, confidence and focus.”

Dr. Pinchieh Chiang, a physician at Circle Medical in San Francisco, said Dry January is not a “detox” but provides “feedback” from the body.

“It gives the body time to show people how it feels without alcohol. For many, that idea alone changes their relationship with drinking,” he said. “The biggest surprise is not what people give up, but how much better they feel.”

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The doctor confirmed that the first few days without drinking can be more difficult than expected, sometimes causing restlessness, cravings or sleep disturbances, but Dry January can ultimately change drinking habits for the rest of the year.

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After a full year without alcohol, Chiang noted that the health improvements are more profound.

“We see sustained improvements in blood pressure, liver function and inflammation,” he said. “Those changes directly affect the long-term risk of heart disease and stroke.”

The risks of ‘all or nothing’

Some experts warn that adopting the Dry January trend could strengthen the urge to drink more in the other months, noting that some drinkers may have more success by slowly consuming fewer drinks per week.

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Thomas Stopka, an epidemiologist and professor in the department of public health and community medicine at Tufts University School of Medicine in Massachusetts, shared in a Futurity report that, for some people, a “wet January” may be more appropriate.

“Dry January is well-intentioned and can work very well for people who can sustain it, perhaps even beyond January,” he said. “Other people may be more inclined to reduce alcohol consumption rather than stop drinking completely for a month.”

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Stopka noted that successful harm reduction approaches “aim to be judgment-free.”

“Substance use disorder is a disease,” he said. “It takes time to treat the disease and stay connected to the continuum of care, from prevention to initiation of treatment and sustained therapy, whether through medication, self-help or individual therapy or group support.”

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Those struggling with the signs of alcohol use disorder should consult a medical professional for personalized guidance.

News Digital reached out to several alcohol industry associations for comment.