Alcohol: why it's worth giving it up

1. Is a small amount of alcohol healthy?
2. How does alcohol affect the body?
3. Why is alcohol harmful to the heart?
4. Can alcohol cause type 2 diabetes?
5. Does alcohol cause obesity?
6. What are the benefits of giving up alcohol?
7. What long-term effects can alcohol have?
8. Three tips for cutting back on alcohol

After drinking an alcoholic beverage, the mucous membranes in the body absorb the alcohol quickly and almost completely. This begins in the mouth and stomach but occurs mainly in the small and large intestine. The blood then transports the alcohol throughout the body so that it reaches nearly all organs and tissues. Alcohol concentration in the blood peaks around 45 to 75 minutes after consumption.

As a result, the alcohol quickly reaches the brain: There, it has an effect on the function of various messenger substances (neurotransmitters), such as gamma-aminobutyric acid (GABA), serotonin and dopamine. Their role is to transmit signals between nerve cells. In the short term, some people perceive these effects of alcohol as positive, since anxieties and worries, for example, are subdued. At the same time, however, the potential for aggressionoften increases.

After all, the brain is a very sensitive tissue – and alcohol is an aggressive cell poison. People who regularly drink to excess therefore risk the loss of countless nerve cells, inflammatory processes and, in the long term, structural changes in the brain. Alcohol also puts a strain on other important organs and functions – for example, the body absorbs fewer nutrients from food and is less able to regulate its temperature. The liver is heavily stressed by the breakdown of alcohol and the heart is also strained.

Alcohol affects the cardiovascular system in various ways. Under the influence of alcohol, the blood vessels initially dilate and the heartbeat accelerates. This means more work for the heart. Regular drinking also increases blood pressure, which in turn is a risk factor for a heart attack, stroke and many other diseases. 

 Heart palpitations and irregular heartbeats are also not uncommon after consuming alcohol. Younger people without pre-existing conditions also experience this: Cardiac arrhythmias like atrial fibrillation are particularly common after excessive drinking, such as at a party. Doctors also refer to this as “holiday heart syndrome” . A study by the University Heart & Vascular Center Hamburg shows that even small amounts of alcohol are enough to disrupt the conduction of excitation in the heart and promote cardiac arrhythmia. 

People who already have cardiovascular disease, such as heart failure or a heart attack, are strongly advised not to consume alcohol in order to avoid putting additional strain on the heart.

The health benefits of abstaining from alcohol vary from person to person. However, one thing is certain: All alcohol consumption is harmful. Giving up alcohol for even just one month can have a wide variety of health benefits. Initially, the liver is the main beneficiary. Relieving it of the strain of breaking down alcohol allows the liver to recover. Alcoholic fatty liver can also be reversed.  

The positive effects of abstaining from alcohol completely can include:

• improved sleep quality
• increased performance during the day
• potential weight loss (reduced calorie intake)
• normalized blood pressure
• recovery of the liver
• feeling fitter overall 
• improved skin texture
• improved mental and physical health 

Giving up alcohol also has many positive effects on general health. It can also reduce the risk of developing cardiovascular disease or type 2 diabetes.

People who drink alcohol regularly – or occasionally a lot at once – are at risk of various long-term consequences. For one thing, there is always the risk of developing a dependence. Whether and how quickly this happens depends on a variety of neurobiological, social and individual factors. There can be serious social, mental and personal consequences, such as depressive symptoms or problems at work.  

Furthermore, alcohol can also cause or promote a variety of physical illnesses, including: 

• liver diseases, from alcoholic fatty liver to liver cirrhosis
• various cancers, including breast cancer, colorectal cancer, esophageal cancer, liver cancer and laryngeal cancer
• cardiovascular diseases, such as high blood pressure and cardiac arrhythmia 
• damage to various nerves (polyneuropathy) 
• gastritis and reflux disease 
• sleep-related breathing disorders (sleep apnea) 
• sexual dysfunction disorders

Giving up alcohol or limiting your consumption is a very good resolution for your health. A limited period such as “Dry January” or the 40-day fasting period before Easter also helps many people to become more aware of their alcohol consumption. 

These three tips will help you give up alcohol:

Tip 1: Change your habits.

Instead of meeting up with your friends at your regular pub, suggest a movie night, a hike or a visit to the sauna. Instead of opening a beer in front of the TV in the evening, make yourself a tea or a juice spritzer. Sometimes it also helps to completely avoid certain places or contacts that are closely associated with alcohol for the time being – and perhaps take up a new “alcohol-free” hobby instead.

Tip 2: Get moving.

Alcohol affects the brain’s metabolism, which can lead to a euphoric mood and push worries into the background. You can achieve these effects in a much healthier and more sustainable way with sport. Exercise is not only good for the cardiovascular system and muscles, but also helps to reduce stress and release happiness hormones. Start with something that you find easy and fun, such as cycling, dancing, climbing or swimming.

Tip 3: Practice saying no.

If someone offers or even forces an alcoholic drink on you at your next birthday party or club celebration, it is helpful to prepare a suitable response in advance. If you don’t want to give a detailed explanation of your intentions, “No, thank you” will suffice.

You can find more tips for sticking with it in our starting and motivational aids.

If you find that giving up alcohol is more difficult than expected, don’t hesitate to get help. Suitable first points of contact include your primary care practice or an addiction counseling center. Further information on the subject of alcohol can be found on the “Kenn dein Limit” (Know your limit) information portal of the Federal Center for Health Education (BZgA) (Link in German).