A month of sobriety: the amazing changes that happen to your body

Author: Huang Yanhong Duan Yuechu

According to National Geographic magazine on July 27, 2024: Every year, millions of people around the world take part in a month-long abstinence from alcohol, a tradition that began in Dry January and extends to Sober October. In 2025, 20% of American adults plan to take part in Dry January, and 39% are determined to drink less throughout the year, with a higher proportion among young people.

Alcohol's effects on the body are wide-ranging and complex. The most significant effect is in the liver, where alcohol is broken down into acetaldehyde, a highly toxic and known carcinogen. If the breakdown process is delayed or interrupted, acetaldehyde accumulates throughout the body, causing damage to all organs. Long-term drinking can lead to high blood pressure, increased risk of heart disease, liver disease and certain cancers, as well as weakening the immune system and impairing brain function.

After a month of abstinence, the body begins to change. The liver begins to reverse most of the damage of alcohol-related liver disease, starting with fat accumulation, progressing to chronic inflammation, scarring, and eventually cirrhosis. The first three stages are reversible during abstinence, and even patients with cirrhosis can benefit from it, halting disease progression and prolonging survival.

In addition to the liver, quitting drinking brings many other benefits. Studies have shown that after one month of quitting drinking, participants' insulin resistance, blood pressure and weight have improved. Sleep quality has improved, mood has improved, depression and anxiety have decreased, skin is healthier, and the intestines are healthier. Alcohol can disrupt the composition of intestinal microorganisms and cause damage to the intestinal lining cells, and quitting drinking can help restore the intestinal microbiome.

A month of abstinence can also help people better understand their alcohol consumption habits. Steven Tate, a doctor at Stanford University who specializes in addiction medicine, pointed out that alcohol can cause or exacerbate health problems, and by abstaining from alcohol for a month, people can find out whether alcohol is masking certain health problems and better understand their relationship with alcohol.

Many people worry that they will rebound after quitting drinking for a month. However, studies have shown that some people who quit drinking will significantly reduce their drinking in the next few months. A study of 94 moderate and heavy drinkers who quit drinking found that after six months, the participants' drinking was significantly lower than before, and their average drinking pattern was classified as low-risk. Another survey of 857 British adults also showed that participants who participated in the Dry January activity reduced their drinking for six months after quitting drinking for a month.

The benefits of quitting drinking for a month are not only reflected in the physical level, but also can change people's psychology and lifestyle. It provides people with an opportunity to re-examine their drinking habits and help them better maintain their health.

Whether it's for health, self-improvement, or other reasons, giving up alcohol for a month can bring unexpected benefits. Not only does the process allow the body to rest and recover, it can also bring a deeper perspective on life.

Reference: When you go sober for even a month, your body will change. Here's how.｜National Geographic Magazine