Halfway through Dry January, you’re already reaping the rewards of your commitment to an alcohol-free lifestyle. From better sleep and hydration to improved gut health, the benefits of staying sober for even a fortnight are undeniable. But if you’re feeling the mid-month slump, don’t worry—this is a common hurdle, and we’re here to help. With insights from Dr. John Abraham, a leading addiction specialist at Priory, discover how to stay motivated and push through the halfway mark to enjoy the full physical and mental health benefits of a booze-free month—and beyond as we pass the half way mark during Dry January 2025.
You’ve done so well and the health benefits following a ‘free-from’ booze fortnight are clear. But, if you’ve hit a mid-month ‘hump’ then you might find this ‘wellbeing timeline’ just the motivation you need to sustain your sobriety until at least the end of January…and beyond!
From improved vision to a revitalised liver, a leading alcohol addiction expert at Priory has outlined the physical and mental health benefits of completing Dry January, with around 9 million Brits expected to take on the month-long alcohol-free challenge.
Priory consultant psychiatrist Dr John Abraham, who supports alcohol addiction patients at Priory Hospital Hayes Grove, said: “Alcohol consumption in the UK reaches its peak at Christmas, leaving many Brits feeling the need to quit drinking in the new year for the annual Dry January challenge.”
This year, he has urged people to stretch the challenge and go sober for the whole of 2025.
“We hope people will use Dry January this time to re-assess their drinking habits for the longer term,” Dr Abraham said. “The benefits are life-changing, and include a significantly reduced cancer risk and dramatic improvements to mental health.”
Dry January or Dry 2025: the benefits of going alcohol free
- One week: better sleep and hydration
- Two weeks: revived gut health
- Three weeks: improved vision
- One month: full liver function restored
- Three months: a new relationship with alcohol
- Six months: transformed heart health
- One year: reduced cancer risk
Week one: better sleep and hydration
Dr Abraham said: “Most drinkers will have experience of going a week without alcohol, so you may be familiar with some of the early benefits, such as improved sleep, productivity, decision-making, and healthier eating patterns.
“Alcohol disrupts sleep by reducing REM cycles, leading to poorer quality rest. Better sleep enhances productivity, learning and problem-solving. Good sleep also balances hunger hormones, reducing ghrelin (hunger hormone) and increasing leptin (fullness hormone). The improved sleep quality enhances your mental health too, as rest is crucial for cognitive function and emotional regulation.
“Alcohol also causes dehydration, leading to headaches, fatigue, and nausea, as it depletes salt and potassium levels. Without alcohol, mood and concentration stabilize, headaches decrease, and you avoid dehydration effects, resulting in more energy and motivation throughout the day.”
Two weeks: improved gut health
Dr Abraham said: “Abstaining from alcohol helps create a balanced and healthier digestive environment, leaving you feeling much better inside. Alcohol irritates the stomach lining and increases acid production, causing heartburn and acid reflux. After two weeks without alcohol, these symptoms reduce significantly as your stomach lining heals and acid levels normalize.
“The lower esophageal sphincter (LES) also functions better, preventing acid from flowing back into the esophagus. This results in fewer episodes of reflux and a more comfortable digestive system overall. You’ll really begin to feel the difference to your gut health.”
Three weeks: Lower blood pressure, reduced stroke risk and improved vision
Dr Abraham said: “After three weeks without alcohol, you may notice improved vision. Alcohol raises your blood pressure, which can reduce blood flow to the eyes and cause issues like blurred vision. When blood pressure stabilizes, the eyes receive better blood flow, ensuring they get enough oxygen and nutrients. This helps maintain healthy eye function and can improve overall vision quality.
“Crucially, lower blood pressure also lowers your chances of a heart problem or a stroke.”
One month: better looking skin, weight loss and improved liver function
Dr Abraham said: “For those who make it through to 31 January, congratulations.
“On the outside, you’ll have visibly better looking skin, as more water is absorbed into our skin cells, we have increased cell turnover and premature aging of the skin is prevented. On the inside, you’ll now have fully-recovered liver function, as long as there was no permanent damage from prior harmful drinking habits. Your liver can now focus on its vital role in more than 500 physiological processes, from converting food nutrients to helping fight infection.
“If you‘d usually have been drinking the recommended maximum weekly intake of alcohol, you will have avoided more than 4,000 calories, so you may have begun to notice the weight loss by now too.”
Three months: the start of a new, healthier life
“If you progress beyond the detox month of Dry January, and continue to avoid alcohol for three months then it’s a huge achievement: it’s likely you have developed a deeper re-assessment of your relationship with alcohol.
“This extended period allows you to reflect on the role alcohol plays in your life and recognise the positive changes in your physical and mental health. Importantly for the long term, you are likely to have developed healthier coping mechanisms and social habits that do not rely on alcohol.”
Six months: improved heart health
“By this point, your cardiovascular health has significantly improved, with lower blood pressure and cholesterol levels, reducing your risk of heart disease.
“Alcohol can cause hypertension by affecting the nervous system and increasing stress levels. By lowering your blood pressure you have reduced the strain on your heart and arteries, decreasing your risk of heart attacks and strokes.
“Cholesterol levels will have improved significantly too, with a decrease in LDL (bad cholesterol) and an increase in HDL (good cholesterol). This balance helps to prevent the buildup of plaque in your arteries, which can lead to atherosclerosis, a condition that narrows and hardens the arteries.
“These changes collectively reduce your risk of developing heart disease, contributing to a healthier and more robust cardiovascular system. You’ll also really notice the improvement to your physical fitness, energy levels and capacity for physical activities.”
One year: reduced cancer risk and better mental health
“After a full year without alcohol, the long-term benefits are substantial, transformative and potentially life-saving.
“You may notice a marked improvement in your mental health, with a greater sense of well-being, reduced levels of stress and anxiety. Alcohol can disrupt the balance of neurotransmitters in the brain, leading to mood swings and increased anxiety. Without alcohol, your brain chemistry stabilizes, promoting emotional stability and resilience. Over time, you should find yourself feeling more positive, focused, and capable of handling life’s challenges with greater ease and confidence.
“Your risk of developing various cancers, including liver, mouth, and breast cancer, decreases significantly. Alcohol consumption is linked to cancer because when your body breaks down alcohol, it converts it into acetaldehyde, a toxic chemical that can damage DNA and proteins. This damage can lead to mutations and the development of cancerous cells. Additionally, alcohol can increase the levels of certain hormones, such as estrogen, which can promote the growth of hormone-sensitive cancers like breast cancer.
“Such an extended period of sobriety allows your body to repair and regenerate, leading to a healthier and more resilient system.”
Drinkers worried about harmful alcohol consumption habits can contact their GP, or request a free confidential addiction assessment at Priory.
Dr Abraham said: “It’s important to stress that if you’re suffering from alcohol addiction, it is dangerous to stop drinking suddenly without medical support, so contact your GP or specialist services like Priory for help. Now is the time, but you don’t need to do this alone.”
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