Taking a short break from alcohol can have some pretty amazing benefits if you give it a chance, especially when you’ve been drinking consistently over a long period of time.
For many middle-aged men, drinking is engrained into our social lives. It’s our celebration, our commiseration, our “Hey, it’s Tuesday”. Any reason goes.
But despite its promises, alcohol always comes with its fair share of downsides.
During my drinking days, I wasn’t an alcoholic (although I did once get arrested for being drunk and disorderly), I was more of a middle-of-the-road drinker but in the end, I was drinking most evenings and weekends without giving it much thought until I literally just had enough.
I was sick and tired of feeling rough half the time and decided it was time for a break from the booze.
My own 30-day alcohol-free experience was back in October 2019, and although it was tough, I also found it to be liberating and surprising.
It also completely changed how I saw alcohol and what it was doing to me, and my life.
That experience inspired me to go the entire year of 2020 without drinking, and I’m still alcohol-free today, and loving it.
It feels like I have new windscreen wipers, and suddenly I can see more clearly, without the layers of grit and fog.
Because of my alcohol-free experience, I felt compelled to write this article in which you’ll discover:
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- 21 benefits of giving up alcohol for a month
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- How to get motivated and stay committed
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- Overcoming social hurdles
Whether it’s 28 days or more, any break from alcohol can be good for you, naturally though, the longer you give up, the greater those benefits will be.
21 benefits of giving up alcohol for a month
The first four benefits are based on research from the New Scientist, in which 14 members of staff – all “normal” drinkers – took part in a 5-week-study with the Royal Free Hospital, London.
During the study, 10 of the team drank no alcohol while four continued to drink as normal. The results were quite unexpected.
Benefit #1: Weight loss
Most alcoholic drinks, perhaps with the exception of neat spirits (don’t get any ideas) are basically liquid calories in a glass.
With a pint of beer having the same amount of calories as a doughnut (about 220), it should come as no surprise that knocking back a few pints on a regular basis will add a few pounds to the scales.
However, weight gain doesn’t just come from the calories in the drinks themselves.
Additional weight gain can come from:
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- A stimulated appetite. Alcohol stimulates your appetite – meaning that post-pub kebab sounds always sounds like a great idea.
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- Eating more and choosing less healthy options. You’re less likely to make healthy choices when drinking alcohol, and many drinkers eat more when having a drink.
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- Lack of exercise. If you’re hungover you’re probably going to prefer a quiet day on the sofa rather than going for a jog.
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- Mixers. Drinking anything with a mixer (Coke etc) will add even more sugar and calories to your diet.
Therefore, giving up alcohol for a month and removing these factors from your diet can most definitely help you to lose weight.
In fact, the participants of the 5-week New Scientist Study who didn’t drink saw an average weight loss of 1.5kg.
Benefit #2: Lower cholesterol
Without drinking alcohol, the participants also showed a 5% decrease in cholesterol levels, which is good news for your heart.
The science is pretty confusing, so it’s best explained by the experts at Heart UK.
Benefit #3: Lower glucose levels
The Mayo Clinic describes diabetes as follows:
“Type 2 diabetes is a chronic condition that affects the way your body metabolises sugar (glucose) — an important source of fuel for your body.
“With type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn’t produce enough insulin to maintain normal glucose levels.”
Since 1996, the number of people diagnosed with diabetes in the UK has risen from 1.4 million to 3.5 million, ranking the UK as number one in obesity levels in Europe.
The majority of these cases are of type 2 diabetes, which again has been linked to obesity.
During the New Scientist case study, the group who did not drink alcohol for five weeks saw, on average, a massive 16% drop in their glucose levels, significantly lowering their risk of contracting Type II Diabetes.
Benefit #4: Less liver fat
You know what they say… “There’s nothing worse than a fatty liver.”
No, I’ve never heard anyone say that before either, but there it is; another alcohol-related risk.
Why is that important? Because liver fat is the prelude to liver disease – which is now the biggest cause of death among 35 to 49-year olds in the UK.
The participants abstaining from alcohol saw an average drop of 15% in liver fat just within those few weeks.
Seriously good news for your liver and your health.
Benefit #5: More restful sleep
It’s a common misconception that alcohol can help you get a good nights sleep, whereas, in actual fact, it’s quite the opposite.
A new study has shown that while a few drinks can certainly help you to fall asleep quicker, the effect of alcohol reduces REM sleep – the deep, dreaming stage of sleep – which is believed to be restorative to the brain.
This lack of restoration can leave you feeling tired and groggy the next day. This might be why being hungover (in my totally uneducated guess) makes you feel like you’re living in a world of fuzziness.
Less snoring
Alcohol is also a depressant, which is why it makes you feel sleepy.
When sleeping, the sedative effects can relax your throat and jaw meaning that your muscles collapse onto your airway, and it’s this restricted airflow that makes you snore!
In addition, your dehydrated throat and mouth can make your snoring sound like an intercity express train is passing through the bedroom.
Who’s going to be ‘Mr. Popular’ in the morning?
As if that’s not enough, alcohol also suppresses your breathing which can lead to sleep apnea (where you temporarily stop breathing).
By giving up alcohol, you can expect to have a longer, deeper and more restful nights’ sleep, which should kick in during the second week of abstinence.
Good news for everyone in the house.
Benefit #6: Improved hair and skin
Drinking alcohol dehydrates your body and can also deprive your hair and skin of vital vitamins and nutrients.
Being dehydrated on a regular basis can leave your skin looking wrinkled and cracked and your hair looking thin and broken, all of which can lead to you looking older and less healthy.
Now the good news.
Giving up alcohol and eating a healthy, nutrient-rich diet as well as drinking plenty of water can quickly replenish your body (including your hair and skin) giving you a more youthful, healthy glow.
So if you want to look younger, fitter and fresher, try giving the booze a break.
Benefit #7: Get your weekends back
Weekends are precious.
They’re the days of the week that are ours, and when alcohol-free, they can be extraordinary.
We’ve all had our fair share of boozy weekends where fuzzy Saturdays become ‘hair-of-the-dog’ Sundays and before you know it, it’s Monday morning and you’ve lost another weekend to the booze.
I don’t know about you, but these days, I find that shit pretty boring.
It’s amazing what you can do in 48 hours with a bit of planning and the time and energy to get up and do something.
Life’s all about making memories, and when the weekends are all we have, making the most of them is paramount.
Hangover free, they can be awesome.
Benefit #8: Better family relationships
A few drinks with the lads after work might be a good way to improve your status at the office, but taking a bit of time away from the pub and focussing on those who need us most – our partners and children – can do wonders for the whole family.
Children grow up fast, and it can be all too easy to get caught up in daily routines which mean you get home late or are hungover on the weekends, which can affect the amount of quality time you have with them.
Giving up alcohol for a few weeks might just be the best family time you’ve ever had as you’ll be feeling fresh, focussed and hangover free.
It’s the deep connection with your kids and partner that will be the stuff that you’ll all remember and talk about in years to come.
Being alcohol-free around your kids (especially older kids) can also help to strengthen their beliefs about responsible adult behaviour.
Benefit #9: Fewer mood swings
Alcohol affects the levels of serotonin (your ‘happy’ chemical) in your brain which can make it more difficult to regulate your mood.
The result is a see-saw of mood swings which could be causing your short temper, anxiety or depression.
By giving alcohol a break, you’re going to help rebalance your serotonin levels and rebalance your life.
Benefit #10: Less anxiety and nervousness
It’s catch-22 with alcohol.
For many people, drinking alcohol can help them feel more relaxed, less anxious and even help to have fun. Hey there, serotonin.
But in reality, alcohol can affect your blood sugar levels which can lead to, you guessed it, even more anxiety.
[Why didn’t anyone tell me this twenty years ago when I was experiencing serious levels of anxiety and getting pissed almost every night to combat it??]
Benefit #11: Better diet
Certain things go together well don’t they?
A pint of lager and a packet of crisps. A glass of wine and a pizza. A night on the town with fish n’ chips and don’t forget the pre-taxi kebab.
Giving up alcohol for a month can mean a month without the hedonistic food – which will obviously be good for your health.
A change in lifestyle too (getting away from pubs and bars) will more than likely see you trying different foods and drinks to compensate for your loss of the sacred wine ‘o clock routine.
My own alcohol-free challenge has made me so much more aware of my day-to-day activities and how often I would sit at home a drink a couple of cans of beer usually with a packet of crisps.
I feel healthier and have more time, so I end up doing healthier things – running, walking and working out, which naturally makes me want to drink a boatload of water and eat healthier too.
Benefit #12: Get more exercise
When you’re tired and hungover, there’s no way you’re going out for a run or for a session at the gym.
Well, not if you’re anything like me you won’t.
Hungover days are for moping around and doing as little as possible. Just getting your head straight is enough hard work.
Now, delete that hangover, add a good night’s sleep and a healthy breakfast and you’re going to be far more likely to get out and do something physical and fun.
Whether that be going for a run or a hike or just getting out and about – the freedom from alcohol will give you a much better chance of getting more fresh air and exercise.
Including physical activity in your life is paramount if you want to smash fifty, stay strong and age well.
Benefit #13: Good news for your joystick
It goes without saying that there’s hardly a relationship today that didn’t get together after meeting in a bar or getting to know each other through a bottle of wine or two.
And although alcohol can help you to feel more confident, (you know how funny you are after a few pints) it could also be causing you problems, down there, especially for middle-aged men.
Drinking large amounts of alcohol can affect your ability to get or maintain an erection (Erectile Dysfunction) and it can even reduce your testosterone levels.
This low testosterone can affect your sperm quality and production.
Alcohol can also interfere with the signals between your brain and genitals meaning you may lose an erection, lose stimulation or have problems ejaculating (either too quickly or not at all).
In fact, I recently learned of one case in which a couple were unsuccessfully trying to get pregnant for months, yet when they decided to stop drinking for a while… Hey Presto!
Alcohol can literally ‘fuck with your nuts’.
Benefit #14: Smell better
“The body treats alcohol like a toxin, but the liver can only metabolize about half a pint of beer an hour,” says clinical psychologist and substance abuse expert John Mayer, PhD.
A process called oxidation is used to get rid of the remaining toxins through urination, sweat and breath.
Additionally, alcohol can often cause you to have pretty messy and smelly bowel movements making you one big toxic excretor.
Giving up alcohol will naturally see your toxin levels drop and turn your body into a temple of sweet-smelling roses – well sort of.
Benefit #15: Spend less money
With the average price of a pint of beer in the UK now £3.67 and the average glass of wine £4, just by drinking the recommended limit of six pints per week in a pub will cost you on average, £88 per month.
That’s before you add in the extras.
A taxi ride or two, a few games of pool, a few quid in the fruit machine, some extra beers for home and of course the additional food you might be tempted to buy.
Yea, I mean that kebab.
Benefit #16: A sense of achievement
When I started my own alcohol-free journey, I thought it was going to be impossible to not drink for a month, never mind a whole year!
Having been a regular drinker since my late teens I don’t think I’d ever been more than a few days without a beer in all those years, and although I was no longer a heavy drinker, up until recently, I was still in the habit of knocking back a couple of cans or a glass of wine or three most evenings.
However, once I’d decided that I was going to go alcohol-free, and really set my mind to it and had a strong enough reason, I found it to be much easier than I first imagined.
After I completed my first month back in October 2019 I was amazed at my success and felt a real sense of achievement.
My thought process became: “If I can do this, then what else am I capable of?”
Benefit #17: Awareness
When you’ve been doing the same thing week-in week-out for years, your habits become normalised – your drinking habits too.
Only when you step out of the cycle and remove yourself from the spiral of routine can you see your habits objectively?
This stepping out made me so much more aware of just how normalised my own drinking had become as well as society as a whole.
The Baader-Meinhof phenomenon kicked in and suddenly I was noticing people drinking everywhere – and in my case, I began to think it looked a bit monotonous and mundane.
I don’t know, maybe it’s my age, but I think I’ve just had enough of alcohol and all that it’s associated with.
Benefit #18: You get to socialise without alcohol
For many people, their social lives revolve around alcohol.
Going to the pub, sitting down and ordering a beer is as simple as it gets. Easy-Peasy-Lemon-Squeezy (with a vodka, please).
Go to the pub often enough and you’ll have plenty of friends to talk to as well, and we all know how amazing it can be putting the world to rights after a few pints – sometimes.
Alcohol can be a great way to loosen up, feel more confident and enjoy a good night out. It’s the confidence boost you need to get you talking to people, chatting people up or dancing the night away.
Booze is just a crutch
But for all its ‘pros’ – it’s just a crutch and after a while, sitting around drinking can be pretty boring too.
Giving up alcohol and doing different things can make for a completely different, deeper and more fulfilling experience and can create new relationships as well as develop your social skills.
If you need a bit of inspiration, here are 20 things to do instead of drinking alcohol.
Benefit #19: More Productive
Fact: Drinking alcohol is a really good time waster.
I’ve known blokes who sit in the same pub, in the same seat for hours every day! I bet you know them too. And I don’t know many people who stay out all night on the sparkling water.
If you want to get more stuff done. Try giving up alcohol.
Then there’s the drinking at home. The after-dinner cans whilst scrolling through Facebook and before you know it, it’s 1 am.
Shit! Now you’re going to be knackered at work too.
If you’ve got nothing to do, or want nothing to do, then having a drink is a good way of losing yourself – losing your precious time.
Waking up feeling fresh and blissfully hangover-free can help get your productivity beans going.
When you’re alert and have a sense of purpose there’s no knowing what you can achieve.
Benefit #20: Safety
Alright, alright, I know I sound like your Nan now. But bear with me.
According to alcoholchange.co.uk “In the UK, in 2016 there were 9,214 alcohol-related deaths.”
They also report that “Alcohol misuse is the biggest risk factor for death, ill-health and disability among 15-49 year-olds in the UK”, with men being a higher risk than women.
Boozy nights out on the town also come with the increased risk of getting involved in a fight, drunk driving accidents or drunken incidents.
Smashing Fifty is here to promote ageing well, being a good dad, staying strong and living your most exciting life, all of which are going to be easier when you’re drinking less alcohol.
Benefit #21: A stronger immune system
Your immune system isn’t just one thing, but a complex system that fights viruses and infections when they enter your body. The stronger and healthier your immune system is, the quicker and more effective it is.
Despite the numerous claims to be found around the web, many medical experts agree that you can’t simply ‘boost‘ your body’s immune system.
Although it would be great if there really was a pill that could give your body’s defences a ‘boost’, there isn’t, and until that day arrives, there’s only one way to keep your immune system strong: Live a healthy lifestyle.
You already know what living a healthy lifestyle looks like.
It consists of eating nutritious food, drinking plenty of water, getting plenty of sleep, staying positive and not stressing, drinking less (or no) alcohol, not smoking and exercising more.
Here’s what the World Health Authority (WHO) have to say:
“Alcohol use, especially heavy use, weakens the immune system and thus reduces the ability to cope with infectious diseases.”
World Health Authority (WHO)
The UK recently launched its ‘war on obesity’ after realising that excess weight and an unhealthy lifestyle can make you more susceptible to becoming severely ill should you contract COVID-19.
In addition to the direct suppression that alcohol can have on your immune system, drinking alcohol (as you’ve read above) can make you gain weight, increase your blood pressure and cause diabetes – which also increases your risk of responding poorly to a dose of COVID-19.
We already know too, that drinking alcohol is a depressant and a catalyst for poor sleep, anxiety and stress.
Strengthening your immune system, however, might not happen overnight or indeed in 28 days, but it can only be a positive step, right?
Conclusion
With the above benefits considered, now really is a really good time to take a break from alcohol and give your body (and your life) a chance to reset and live alcohol-free.
Read on to find out a little more about my own alcohol-free lifestyle and how to start your alcohol-free journey.
My alcohol-free lifestyle
My personal alcohol-free journey started back in October 2019.
Following that ‘success,’ I celebrated on November 1st with a bottle of wine and a few beers at home.
I woke up on the 2nd of November feeling like shit and had a really crappy weekend, so I quickly quit alcohol again and started making plans to go completely alcohol-free in 2020.
Once I’d completed 2020 alcohol-free I simply decided to carry on.
Fresh and alcohol-free!
So what now?
So there you have it, 21 top-notch benefits for giving up the booze and spending a month or more living……… differently.
If you’re inspired enough to get started then read on for some essential tips to help you on your way.
Getting motivated and staying committed when giving up alcohol for a month… or more
Without the right mentality and motivation, giving up alcohol can be challenging, so you’ve got to get that straight before you start.
Firstly you’ve got to have a really strong reason (your ‘why’) to keep you on track otherwise you might find yourself getting back on the wagon before you can say twopintsoflagerandapacketofcrispsplease.
Once you’ve got that, you’re good to go.
But additionally, don’t forget to celebrate your little wins. Mark every day of progress on a calendar and don’t sweat the slip-ups.
Expect to slip up. You’re bound to do it.
When you do slip up, mark it on your calendar and go again the next day.
Why you need a MASSIVE and compelling ‘why‘.
Your why is going to rescue you when you feel like giving up, so you need to define it first and foremost.
The best way to define your ‘why’ is to sit down with a pen and paper and really think of all the reasons why you want to give up alcohol.
Then refine those answers (see below) until you have your definitive answer(s).
Once you have your ‘why’ stick it everywhere. On your fridge, your cupboards, your wardrobe, your car dashboard, your laptop, your desk etc.
Writing it down makes it real, it fires up your brain and gets you creative.
Defining your ‘why’
To really define your why, you need to ask yourself some tough questions and keep asking them why until you get to the real reasons why you want to give up alcohol.
For example:
Level One
I want to stop drinking because I hate having bad hangovers.
Okay, that’s a decent reason, but nowhere near enough.
Why do you hate having hangovers?
Level Two
Because when I’m hungover I feel so tired and I yell at my kids a lot.
Well, lots of people feel tired and yell. Is that going to be your reason for giving up for a month?
Ask again. Why?
Level Three
Because yelling at my kids just because I feel like shit, is unfair and it makes me feel like a bad parent.
Now we’re getting somewhere. Why?
Level Four
Because I want to be a great role model for my kids and really make my time with them count.
Bingo. There’s your motivation my friend. Your big, massive ‘why’.
For more motivation… add a reward
If you want additional motivation, why not promise yourself a nice reward for completing your alcohol-free challenge?
Your reward should be something you wouldn’t normally buy or do and be exciting enough to keep your motivation high throughout the challenge.
For example:
When I complete my alcohol-free challenge, I’m going to…….
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- take a sailing class
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- buy tickets to the cup final
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- take my wife to that new fancy restaurant that we can’t afford (after a month off alcohol, you can afford it)
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- treat myself to some new clothes
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- give the money I saved to charity
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- join the gym
Overcoming social hurdles
So, now you’re motivated and excited to take a break from the booze and enjoy all of the benefits it will bring.
But what happens if there’s a wedding, a birthday or just a group of mates going out for a couple of drinks during your abstinence?
There will more than likely be a few occasions trying to trip you up during a month of abstinence. These tips will help you win.
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- View your calendar so you know what’s coming up in the month ahead and cancel any unnecessary events that might sway you to get drunk.
If you can’t or don’t want to cancel, prepare in advance what you are going to drink.
- View your calendar so you know what’s coming up in the month ahead and cancel any unnecessary events that might sway you to get drunk.
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- Ban booze from the house (you’ll have fun emptying the fridge beforehand) and try to limit your trips to the pub/restaurant.
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- Buy some nice juice or tea for your home to compensate for the lack of alcohol, you’ll enjoy the change.
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- Drive to any events you have to attend so you can’t drink.
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- If there’s a once-in-a-lifetime huge family wedding coming up, then maybe wait until it’s past before you start your challenge.
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- If there’s one negative that gets regularly noted when giving up alcohol, then it’s the feeling of being lonely and missing out on social events.
To prepare for this, try to enjoy some activities that don’t include alcohol or actively pursue some solitary activities like reading, drawing, painting, writing or running.
- If there’s one negative that gets regularly noted when giving up alcohol, then it’s the feeling of being lonely and missing out on social events.
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- Organise your free time with some alternative activities that don’t include pubs/bars/restaurants or sitting around drinking.
If you do have to go to the pub or a party, then plan beforehand what you’re going to drink and tell your friends/colleagues in advance what you’re doing (and why) so they don’t try to cajole you into a drink or two.
Who knows, you might just inspire them to join you.
Having a friend join you on the challenge can be of immense support. Having that support and accountability can go a long way in helping you to stay focussed and achieve your goal.
- Organise your free time with some alternative activities that don’t include pubs/bars/restaurants or sitting around drinking.