Dry January: What happens to your body during a 30-day alcohol cleanse
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After a season of binge drinking and drinking, your body may feel like it needs a break from partying.
Dry January, a modern trend that forces people to abstain from booze for the first month of the year, has become a popular way to “detox” from the holidays and start the new year off on a healthy note.
Studies have found that alcohol is linked to a variety of health problems, from hangovers to a higher risk of cancer.
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Function Health’s chief medical officer, Dr. In a recent podcast episode of “The Dr. Mark Hyman Show,” Mark Hyman shared how not drinking alcohol for 30 days can transform your health.
Hyman, who lives in Massachusetts, called Dry January “a powerful way to see in real time how alcohol affects nearly every system in your body and how quickly those systems can heal.”
Dry January has become a popular way to “detox” from the holidays and start the new year off in a healthy way. (iStock)
The harm of alcohol to the brain and body
Hyman acknowledged that most people drink to feel happier and more relaxed in social situations. This effect is due to the main component in alcohol called ethanol, which can also have toxic effects.
Instead of stimulating the brain, alcohol slows it down and loosens inhibitions. “You feel more relaxed, you feel more social, you feel more confident, maybe you feel a little euphoric,” Hyman said.
The doctor also warned that alcohol’s effect on the brain can also lead to poorer decisions and slower reflexes.
Experts warn that drinking alcohol can cause cognitive decline and brain fog. (iStock)
Drinking also affects the brain’s prefrontal cortex, which Hyman describes as the “adult in the room” responsible for judgment, planning and restraint. “It goes offline in the early stages of drinking, which explains why people feel freer or act impulsively when drinking,” he said.
Even moderate drinking can cause metabolic stress, inflammation, impaired detoxification and hormonal changes, which can affect nearly every organ system in the body, Hyman said.
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Alcohol consumption has also been linked to increased cancer risk, metabolic dysfunction, gut microbiome disorders, and mitochondrial toxins.
According to Hyman, it can also prevent the body from falling into REM sleep, the deep rest recovery period during which the immune system clears out the day’s toxins.
According to experts, alcohol can affect deep relaxation and mental health. (iStock)
Memory loss, cognitive decline, anxiety, sleep disturbance, dementia, and cardiovascular disease are all known risks of long-term alcohol use, as well as liver complications such as fatty liver disease.
“The bottom line is that alcohol taxes every major system in your body, especially your liver, brain, gut, and hormones,” Hyman said.
Effects of 30 days without alcohol
According to Hyman, in the first week after your last drink, the body begins to detoxify and reset. The stress hormones blood sugar and cortisol are balanced and the liver begins to process the “toxin deposit”. The body is also rehydrated and re-energized.
The first 30 days without alcohol allow the body to balance itself. (iStock)
In the second week, the gut and brain will begin to rebalance as hormones such as serotonin and dopamine stabilize, intestinal inflammation decreases, and the microbiome begins to heal. The doctor said that cravings for sugar and alcohol will decrease and mental clarity will return.
The third week is marked by further reductions in inflammation, fatty liver, and blood pressure. This can be noticed on the skin as swelling and redness decrease. Mood also begins to stabilize with lower anxiety levels.
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By the fourth week, the body experiences additional metabolic and immune benefits, including greater insulin sensitivity, making it easier to lose weight, Hyman noted.
“You have a stronger immune response. You don’t get sick as much. You have better deep sleep, your hormones are balanced, especially your cortisol and testosterone,” he said. “And you see a huge change in energy, confidence and focus.”
According to experts, avoiding alcohol can help restore energy. (iStock)
Dr. D., a clinician at Circle Medical in San Francisco. Pinchieh Chiang said Dry January is not a “detox” but rather provides “feedback” from the body.
“It gives the body time to show people how it feels without alcohol. For many people, this insight alone changes their relationship with drinking,” he said. “The biggest surprise is not what people give up, but how good they feel.”
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The doctor confirmed that the first few days of not drinking may be harder than expected, sometimes causing restlessness, cravings, or disrupted sleep, but Dry January can ultimately change drinking habits for the rest of the year.
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After a year without alcohol, Chiang noted that the health improvements were more profound. “We see sustained improvements in blood pressure, liver function and inflammation,” he said. “These changes directly impact long-term heart disease and stroke risk.”
‘All or nothing’ risks
Some experts warn that embracing the Dry January trend could strengthen the urge to drink more in other months, noting that some drinkers may find more success by gradually consuming fewer drinks per week.
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D., Ph.D., an epidemiologist and professor in the department of public health and community medicine at Tufts University School of Medicine in Massachusetts. Thomas Stopka shared in a Futurity report that “humid January” might be more suitable for some people.
All drinkers should not quit “cold turkey” because it can lead to severe withdrawal, an expert has warned. (iStock)
“Dry January can really work for people who have good intentions and can stick with it, maybe even beyond January,” he said. “Other people may be tempted to reduce their alcohol consumption rather than giving up alcohol altogether for a month.”
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Successful harm reduction approaches “aim to be nonjudgmental,” Stopka said.
“Substance use disorder is a disease,” he said. “It takes time to treat the disease and stay connected to the continuum of care, from prevention through medication, self-help, or individual therapy or group support, to treatment initiation and ongoing therapy.”
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Those struggling with symptoms of alcohol use disorder should consult a medical professional for personalized guidance.
Fox News Digital has reached out to several alcohol industry associations to request comment.
