What a month off alcohol does to your body

Taken part in Dry July? The rapid biological changes it has had - especially in cold and flu season - may have you mulling a Dry August too.

Even intermittent sobriety carries a laundry list of health effects, from your skin to your brain.

The estimated 30,000 Australians who took part in Dry July reached a critical point on Thursday, as the beginning of August forced them to decide what to do with their new-found ­sobriety.

Many will have already experienced improvements in health, sleep and mood, while others will be wondering what actually changes when you cut out booze.

The science of short-term alcohol abstinence depends heavily on how much you regularly consume. But as the four weeks go by, a steady series of biological processes take place.

The liver is likely the organ most grateful for a rest. By reducing its workload, it is given a greater chance to produce new cells and shed fat. By the beginning of August, participants would expect to see a 15 per cent drop in liver fat.

“Alcohol reduces various immune responses which the body needs to fight bacteria and germs,” Alcohol and Drug Foundation CEO Erin Lalor says. “By giving up alcohol, you’re giving your body a chance to build up its natural defence against infections and viruses such as Covid or the flu.”

Alcohol has a major and lasting effect on mood and energy, given it is a natural depressant. It is also a diuretic, meaning it pushes the body to waste its fluids, which impacts health, mood and function. Generally, every drink will push four times its volume in water out of the body.

Depending on prior drinking habits, sleep should improve by the one-week mark. You are more likely to have REM sleep, which is the deeper and more regenerative section of the night

Nutritionist Chloe McLeod says even small amounts of alcohol can impede sleep. “You might just be having one glass of wine or one glass of beer, but you’ll find that you do have a decrease in sleep quality,” Ms McLeod says.

At two weeks without drinking, you have less acid reflux, less bloating, and an improvement in gut health. At this stage weight loss will become more evident.

Assuming moderate consumption, a month off alcohol will cut out 4000 to 4600 calories.

For men, fertility improves with a reduction in alcohol, while heart problems and stroke risk abate by the three-week mark. ­Vision and kidney health similarly improve.

Alcohol and Drug Foundation CEO Erin Lalor.

Nutritionist Chloe McLeod.

Skin quality usually changes at one month. It is better hydrated and ages more slowly, while hair will be less prone to dandruff.

For many Australians, Dry July presents a chance to transition into a longer period of sobriety, which becomes more achievable with time. Generally your system requires only seven to 10 days to adjust to the absence of alcohol.

Ms McLeod argues those who decide to resume drinking can hold onto these health benefits if they keep practising moderation.

“If you’ve done the whole month of no alcohol and you’d like to have a glass of something then that’s totally your prerogative,” she said. “You don’t have to stay sober forever (but) I would strongly encourage people to think again about over-consuming.

“It’s one of those things which will sometimes spike in certain situations … we’ve got footy finals coming up (so) maybe that’s going to be a more challenging situation for you to not have a drink.”

However, the less you drink, the lower your risk of at least seven types of cancer becomes.

For those struggling to quit, the national alcohol and drug hotline can be reached at 1800 250 015