The 10 health benefits of not drinking alcohol

Table of Contents

It's often said that the British have a strong affection for tea, discussions about the weather, and socializing with a drink. Not surprisingly, research from The Global Drug Survey in 2019, which polled 120,000 adults globally, discovered that the British tend to get drunk at least once a week more than any other country.

The long-term effects of regular drinking can be invisible at first," says Prof Sally Marlow, a mental health and addiction expert at King's College London. "This damage occurs in our livers, stomachs, skin, and brains over time.

In our 40s and 50s everything starts coming to a head, and what's even more important is that by then we are relying more heavily on alcohol, and in some cases, we're even physically addicted to it. Researchers call this dependency. As a result, we tend to struggle with quitting, and are also less able to control our drinking.

However, cutting back or stopping drinking at any age will bring huge benefits. “Once you've made the decision to reduce your drinking or take a break from it, you've already taken the first step towards a healthier lifestyle,” says Karen Tyrell, the CEO of Drinkaware.

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Jump to:

• Improved sleep
• Lower accident risk
• Lower cancer risk
• Better immunity
• Better heart health
• Weight loss
• Improved mental health
• Enhanced interpersonal connections
• Better skin
• No more hangovers

1. Improved sleep patterns

We've all been there - a night of heavy drinking often leaves us feeling awful the next morning, with a dull head, nausea, dehydration, and fatigue. And it's not just an occasional blowout that's the problem: even moderate drinking or a couple of casual drinks can throw off your sleep schedule and impact the quality of your rest.

Waking up not feeling as refreshed as you'd like. REM is the period when your brain gets to rest and recover, and it’s associated with improved mental well-being.

Limited water intake can lead to dehydration, which may negatively impact sleep. As a result, the effects of reducing or quitting drinking are most noticeable in increased energy levels.

2. Reduced risk of accidents

Data from the National Health Service reveals that over 10% of visits to emergency departments are linked to alcohol consumption, and over 1.2 million violent incidents in England are directly attributed to misuse of alcohol.

3. Reduced risk of cancer

The International Agency for Research on Cancer classified alcohol as a Group 1 carcinogen, the highest risk level, ranking it alongside tobacco and radiation. The World Health Organization reports that alcohol was a factor in nearly 4 percent of all cancer diagnoses worldwide in 2020.

"Conditions like this, unfortunately, end up causing approximately 11,900 cases of cancer annually in the UK," advises Malcolm Clark, senior prevention policy manager for Cancer Research UK.

According to the charity, the main reasons alcohol causes cancer are:

• This can harm our cells and interfere with cells' ability to fix any damage.
• It can affect cellular signals that can cause cells to divide more frequently.
• It can make it easier for cells in the mouth to take in harmful chemicals.

"Regardless of a person's drinking habits, reducing consumption will lower their risk of cancer. Furthermore, research indicates that those who abstain from drinking entirely will see their cancer risk decrease the longer they remain abstinent," says Clark.

4. Boosted immune system

Cutting back on alcohol consumption can have another advantage: boosting your immune system. Binge drinking is particularly detrimental to our immune systems. Binge drinking is described by the National Health Service as "drinking heavily over a short period of time", which means consuming eight units of alcohol in one drinking session for men and six units for women.

Research has shown that even a single episode of binge drinking can lower your white blood cell count, which can, in turn, weaken your immune system's ability to fight off infections.

Regular drinking can weaken the immune system and slow down the body's ability to heal itself. If you quit drinking, your immune system should start recovering, but if the damage has already been significant, such as with liver disease, it may be too late to reverse.

5. Heart health

Published a study that indicated moderate drinking resulted in a 40 percent decrease in heart attacks, sparking the 'French paradox' phenomenon, which was noticed after researchers observed that French people experienced fewer heart attacks than others, despite consuming high amounts of saturated fats found in cheese and red wine.

Unfortunately, research has recently refuted this idea. As stated by Prof Marlow, there are no health advantages to drinking alcohol, including its supposed benefits to heart health. In fact, according to the World Health Organization, which issued a similar statement in 2023, any amount of alcohol consumption can have a negative impact on one's health.

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6. Weight loss

Cut out alcohol and lose weight. The reason is that alcohol is typically derived from natural starch and sugar, and it's a well-known contributor to weight gain. A pint of beer, for instance, contains approximately 200 calories, and a large serving of wine has slightly more calories.

When it comes to spirits, they're often mixed with sweet and high-calorie mixers, such as cola or lemonade. It's worth mentioning that healthier alternatives include soda water. Professor Marlow recommends diluting wine with soda water to make a spritzer.

It should come as no surprise that people who frequently engage in binge drinking tend to have bigger waistlines, given research has already established a connection between regular alcohol consumption and obesity.

A study from 2020 at University College London, which was published in the journal Addiction, discovered that excessive drinking later in life can cause a 4cm increase in waist size. According to Dr. Linda Ng Fat, the researcher behind the study, "This points out that the more adults drink heavily, the bigger their waists will be in their older age. Therefore, reducing heavy drinking as early as possible can lead to several health benefits."

7. Improved mental health

"People often feel less anxious or less depressed when they cut back on or quit drinking, yet this can be a surprise to some, since they believed alcohol was helping to alleviate anxiety and depression when actually it's having the opposite effect, says Prof. Marlow.

Alcohol is a very intricate molecule, and when it moves from the bloodstream into the brain it interacts with various distinct neurotransmitters, including those associated with depression and those related to agitation and anxiety.

Dr. Marlow notes that many individuals who stop drinking experience an improvement in their mental health. "Especially women who are experiencing depression, their GPs are more likely to prescribe antidepressants," she says. "However, if they are consuming alcohol, this can hinder the effectiveness of the antidepressants."

“These women are hit hard in two ways. Instead of being prescribed medication for antidepressant use, policymakers should provide them with support to either stop drinking or manage their drinking habit. Furthermore, even if the women did have depression, antidepressants often wouldn't be an effective solution.”

This topic explores the effects of technology use on the relationships and social connections of individuals.

“Alcohol is often seen as a way to make social interactions smoother, and those who don't drink in the UK often get a wary look, with the exception of those who choose not to drink for religious reasons,” says Prof Marlow.

While alcohol drinking can provide social benefits, it can also lead to conflict when it becomes problematic. This conflict can occur with a partner, family members, or strangers, and can escalate into arguments, aggression, or even violence.

"There's a spectrum that people fall into when it comes to alcohol, where enjoyable socializing can sometimes tip into situations that damage relationships with loved ones," says Tyrell.

For example, arguing with friends and loved ones or having to miss out on family or social gatherings because you're hung over.

9. Healthier skin

Cutting back or taking a break from drinking alcohol can lead to improvements in one's appearance.

"Alcohol dries out your body, making your skin and eyes look tired looking. When you cut back on or stop drinking, your skin looks healthier," says Tyrell.

10. End of hangovers

Adios to hangovers. Not drinking alcohol means you won't have one in the first place.

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If you have concerns about your drinking habits or are recovering from an addiction, it's best to reach out to a healthcare professional or a support group for guidance and support.

The drink contains ethanol, a specific type of molecule. When consumed, ethanol molecules are absorbed into the bloodstream and travel throughout the body, including to the brain, where chemical reactions occur.

For example, it depresses the part of your brain called the prefrontal cortex that normally helps you control your inhibitions, so after a drink you may say or do things you wouldn't normally do when you're sober.

Despite its reputation as a mood booster, alcohol has a calming effect on the brain that will last until your body has broken down all the alcohol. This is why it can make you feel anxious or sad the following day.

Consuming alcohol also raises your likelihood of:

• Cancer
• Heart disease
• Liver disease
• Stroke
• Mental ill health
• Sleep disturbance

The World Health Organization (WHO) says that alcohol is a "toxic, psychoactive, and dependence-producing substance."

“Despite knowing it can be harmful, people still choose to drink,” says Prof. Marlow.

“Drinking is deeply ingrained in our culture. From the moment we welcome a new baby, to weddings, birthdays, and right up until the end of life when we may celebrate or grieve at a funeral, drinking is often involved.”

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"A standard drink is equivalent to one unit, and wines typically fall into that category at two units per glass. A standard measure of beer also constitutes two units," explains Tyrell. However, he advises drinking these units over a span of three or more days.