Dry January's little-known side effects and benefits for the brain

excess drinking It can cause damage to your health and organs such as your liver, heart, and intestines. It is already well known to many. But what about it? brain?

Dr Peter Rice, president of the association, said this as millions of people embark on Dry January, a month-long abstinence from alcohol. alcohol research institute“Alcohol has a huge impact on the brain both in the short and long term.

“For many people who consume alcohol, not just heavy drinkers, reducing or stopping alcohol intake often improves concentration and mental health, all of which are associated with brain health. It shows that it has improved.”

and CEO Dr. Richard Piper. Alcohol changes in the UKHe said 15.5 million people are planning to live alcohol-free in January, stressing: “Alcohol is a chemical that can cause profound changes in the complex functioning of the human brain.

“The good news is that by reducing your alcohol intake or taking a break like the Dry January Challenge, you can instantly notice health benefits like lower blood pressure and heart rate while improving hydration and sleep quality. Any of these things can help our brains.”

1. Changes in dopamine, the brain's feel-good hormone

In the short term, drinking alcohol releases extra dopamine. This dopamine is a hormone that makes us happier, less depressed, and less sensitive to physical or emotional pain.

“So once you start drinking it, it's no surprise that you want to keep drinking it and rely on its instant effects to relieve stress or feel better,” he says. “However, if we drink frequently or in large amounts, our bodies and brains become accustomed to the increased dopamine and begin to produce less dopamine to compensate, potentially leading to dopamine deficiency.”

Piper says that when you stop drinking, in the early stages it can be hard to find new rewards and ways to reward yourself that don't involve alcohol, like going for a run or setting yourself new challenges. Suggests it's helpful.

“At first, you may feel a little grumpy when you stop drinking, but this is completely normal,” he says. “That's because dopamine is still depleted and our bodies are replenishing it with vitamins and minerals.”

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Finding new reward pathways when you first stop drinking “helps release chemicals in your brain in a healthier, more positive and sustainable way,” he explains. And if you stay sober, your dopamine levels should eventually level out again.

2. Changes in memory

Piper said heavy drinking can lead to an increased risk of alcohol-related brain damage (ARBD), dementia, Alzheimer's disease and amnesia. “ARBD can manifest in many ways, including changes in personality as well as problems with thinking, decision-making, mood, memory, and learning,” he explains.

But after about three weeks of sobriety, he said: You may also be able to retain information longer, be less forgetful, and be able to focus your attention. ”

Professor Rice added: “For people who drink heavily on a daily basis in the medium to long term, stopping or reducing alcohol intake may reverse harms such as memory and disorientation.” .

“Unfortunately, for some people, the extent of brain cell loss means recovery is not complete.”

3. Changes in brain shape

2022 study Researchers found that consuming just one alcoholic drink (or two units of alcohol) per day was associated with changes in the amount of gray and white matter in the brain in 36,678 middle-aged and older men and women.

“Long-term drinking can cause brain atrophy, poor memory and increased risk of dementia, and brain imaging studies have shown brain shrinkage even with moderate levels of drinking,” warns Professor Rice.

And Piper explains that alcohol is a diuretic, which causes drinkers to produce more urine, which can lead to dehydration and can also affect the brain. “This can cause brain cells to shrink and die,” he says. “In the long term, drinking too much alcohol can change how the brain works and its physical shape and structure.”

But when you stop drinking, especially for a long period of time, your brain begins to repair and rebuild damaged neural connections. of alzheimer's disease association “If people with ARBD stop drinking and receive appropriate support, they may be able to make a partial or complete recovery.”

4. Changes in vitamin B1 levels

Deficiency of vitamin B1 (thiamine) can also play a role in changes in brain shape and structure, Piper explains: “Alcohol makes it difficult to absorb some vitamins, including the most important vitamin B1, which is a component of the brain.”

But recovery is possible, he says, and “outcomes for those who stop drinking and receive high-dose vitamin B1 treatment are very good, and much of the damage to the brain may be reversed.” say.

5. Changes in mental health

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Many people drink alcohol to manage stress, anxiety, depression, and other mental health issues. However, Alcohol Change UK warns that the effects are short-lived and the long-term negative effects of binge drinking can be harmful and lead to lower mood and worsening anxiety symptoms.

Piper explains that depression and heavy drinking have a mutually reinforcing relationship, meaning one increases the likelihood of experiencing the other. But he emphasizes, “Managing your alcohol intake is one way to reduce your risk of developing depression.”

He further added: “The general advice for protecting your brain from the harm caused by alcohol is the same as the advice for everyone else: try to follow the Chief Medical Officer's Low Risk Drinking Guidelines and avoid drinking more than 14 units of alcohol. Please.” Weekly.

“If you're concerned about your drinking, or want to understand how your relationship with alcohol may be impacting your health and wellbeing, it's best to talk to your GP.”

Are you tempted by Dry January? Here are some expert tips on how to navigate and accomplish Dry January solo.

let people know your intentions

It is important to let your loved ones know about Dry January's goals and intentions, even if they themselves are not participating.

“Talking to your friends and family can make a huge difference,” says non-alcoholic drinks writer and judge Emma Newman, who has been sober since 2015. . They'll also understand why you don't have your usual drink, which will make social situations a lot easier. ”

Surround yourself with inspiration

“There are plenty of podcasts, YouTube channels, and books about sober living and sober living that can be great motivators when craving, doubt, or even boredom creeps in,” says Empowerment Warrior. Elizabeth Walker, a well-known recovery coach, emphasizes: “Remember that you are not alone in this situation. There are many resources to support you along the way.”

Track your progress

“Make it visual,” suggests Walker. “Graphs that you write dates on your wall or add stickers to are an amazing motivating way to see your successes add up.”

Join our online community

“Join online communities and Dry January groups for tips, inspiration, and support. You're never alone in this,” suggests Newman.

Drink mocktails at social events

“Having non-alcoholic beverages on hand like mocktails, cordials and sparkling water with a twist, and even creative juice blends can make a big difference,” says Walker. “This way you avoid being asked over and over again, ‘Why don’t you drink?’ It asks questions and lets the participants feel.”

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be kind to yourself

“If you fail, don't stay there. It's about progress, not perfection,” says Newman. “Think of this as the beginning of a healthy, long-term habit that will last well into January and beyond. Be kind to yourself and enjoy the journey.”

Plan fun activities that don't involve alcohol

“Try fun activities like gourmet tours, cooking classes, hikes, theater, comedy shows, yoga, spa days, art workshops, and local festivals. It's a great way to socialize and have fun,” says Newman. he recommends. “Choose your venue based on alcohol-free options.”

reward yourself

To further motivate you, Newman says: “Reward yourself for reaching a milestone, whether it's a new book, an outfit, or a houseplant.”

Try morning affirmations

“Starting your day with an empowering 'I am' statement and repeating it throughout the day helps rewire your brain and stay motivated,” says Walker. “Make sure they resonate with you and focus on the positives, such as 'I'm making choices that respect my health' or 'I'm doing well without alcohol.' Please keep guessing.”