Translation of the article:
After the New Year holidays, our body may require a break from alcohol.
The Dry January trend encourages people to abstain from alcoholic beverages for the first month of the year, becoming a popular way to "reset" after the holidays and transition to healthier habits.
Research shows that alcohol is linked to a number of health problems, including hangovers and an increased risk of developing cancer.
In a recent episode of The Dr. Mark Hyman Show, Dr. Mark Hyman, Chief Medical Officer at Function Health, shared his observations on how 30 days without alcohol can change the state of the body.
Hyman, who works in Massachusetts, described Dry January as "a powerful way to see how alcohol affects all systems of the body and how quickly they can recover."
The effects of alcohol on the brain and body
According to Hyman, many people turn to alcohol to boost their mood and confidence in social situations. Ethanol, the main component of alcoholic beverages, can indeed create this effect; however, it also has toxic properties.
Alcohol slows down brain function and decreases self-control instead of stimulating it.
“You may feel more relaxed and sociable, perhaps even experience a slight euphoria,” noted Hyman.
Nevertheless, the influence of alcohol on the brain can lead to impaired decision-making and slowed reactions.
The prefrontal cortex, which Hyman refers to as the "adult in the room," is responsible for judgment, planning, and self-control, and it shuts down quite early when alcohol is consumed, which explains why people become more uninhibited and act impulsively.
Even moderate alcohol consumption can lead to metabolic stress, inflammation, impaired detoxification, and hormonal shifts, affecting nearly all organs and systems.
Furthermore, alcohol is associated with an increased risk of cancer, metabolic disorders, changes in the gut microbiome, and toxic effects on mitochondria.
Alcohol also hinders the body from reaching the rapid eye movement (REM) sleep stage—a crucial time for recovery when the immune system cleanses the body of toxins, as Hyman pointed out.
Memory problems, cognitive impairments, anxiety, sleep disorders, dementia, and cardiovascular diseases are all consequences of long-term alcohol use, including liver diseases such as fatty liver disease.
“Alcohol puts a strain on every key system in the body, especially the liver, brain, gut, and hormones,” emphasizes Hyman.
Changes after 30 days without alcohol
In the first week after the last drink, the body begins to detoxify and reset. Blood sugar and cortisol levels, the stress hormone, stabilize, and the liver starts processing accumulated toxins. Hydration and energy levels are restored.
In the second week, the gut and brain begin to come into balance: serotonin and dopamine hormones stabilize, inflammation in the gut decreases, and the microbiome starts to recover. Cravings for sugar and alcohol diminish, and mental clarity improves.
The third week brings further reductions in inflammation, decreased fat deposits in the liver, and lowered blood pressure. These changes become visually noticeable—swelling and redness of the skin decrease. Mood stabilizes, and anxiety levels drop.
In the fourth week, according to Hyman, the body gains additional metabolic and immune benefits, including increased insulin sensitivity, which facilitates weight loss.
“The immune system starts to work more effectively, and you get sick less often. The quality of deep sleep improves, and hormones, especially cortisol and testosterone, normalize,” he added. “Energy, confidence, and concentration levels noticeably increase.”
Dr. Pinchie Chiang from Circle Medical in San Francisco noted that Dry January is not a "detox," but a way to understand how the body feels without alcohol.
“It allows the body to show how good it feels without alcohol. For many, this realization changes their relationship with alcohol,” she said. “The most surprising thing is not what people are giving up, but how they start to feel better.”
According to the doctor, the first days without alcohol can be challenging: there may be anxiety, cravings, and sleep disturbances, but ultimately, Dry January can change drinking habits for the entire year.
After a year without alcohol, Chiang emphasized, health improvements become even more pronounced.
“We see sustained improvements in blood pressure, liver function, and inflammation levels,” she noted. “These changes directly affect long-term risks of cardiovascular disease and stroke.”
Potential risks of the "all or nothing" approach
Some specialists warn that Dry January may lead to increased cravings to drink in other months. They believe that for some people, a gradual reduction in alcohol consumption may be more effective.
Epidemiologist and professor of public health and community medicine at Tufts University School of Medicine Thomas Stopka commented for Futurity that some people may benefit from a "moderate January" format.
“Dry January is well-intentioned, and for those who can follow this approach, it can indeed be effective even after January,” he said. “For others, it may be easier to simply cut back on alcohol rather than abstaining completely for a month.”
Stopka emphasized that successful harm reduction strategies must be “free of judgment.”
“Substance use disorder is a disease,” he noted. “Treating it requires time and ongoing engagement with the support system—from prevention and initiation of treatment to long-term support, whether it be medication therapy, self-help, or group sessions.”
For those who notice signs of alcohol dependence, specialists advise seeking consultation from a healthcare professional for personalized recommendations.
