It’s estimated that 9 million people across the UK are participating in Dry January this year.
While many are familiar with the physical benefits of abstaining from alcohol, the hormonal impact of this 31-day initiative is less well known.
Dry January encourages people to give up alcohol for the month, offering a chance to rethink their drinking habits and how alcohol fits into their lives.
By taking a break, participants can experience physical and mental health benefits, such as improved sleep, increased energy, better concentration, and weight loss.
Now, Mike Kocsis, MBA and Medical Case Manager at Balance My Hormones, explores the science behind how Dry January affects key hormones.
He outlines the most challenging days and provides essential advice for managing cravings and staying motivated throughout the month.
The Cortisol Balancing Act
Alcohol activates the hypothalamic-pituitary-adrenal (HPA) axis, causing a spike in cortisol levels.
High cortisol can lead to anxiety, fat buildup (especially around the waist), and weakened immunity. Withdrawing from alcohol for 30 days reduces cortisol production, boosting mood, energy, and reducing belly fat.
Noticeable Benefits: Reduced bloating, improved mood, and less brain fog.
Regulation of the Thyroid Gland
The thyroid gland, responsible for regulating metabolism and energy levels, is impacted by alcohol consumption, which disrupts the function of thyroxine and triiodothyronine hormones.
This interference affects heart rate, digestion, and temperature regulation.
Noticeable Benefits: After 30 days without alcohol, individuals may notice improvements in digestion, reduced heartburn and bloating, stabilised heart rate, and more balanced body temperature.
Abstaining allows the thyroid and its supporting systems to recover significantly.
The Body’s Reward System
Alcohol affects the brain’s reward system by altering serotonin and dopamine activity, both which are crucial neurotransmitters for mood regulation.
Regular alcohol consumption increases serotonin, creating temporary relaxation but eventually desensitises serotonin receptors, leading to mood variability. Low serotonin levels are associated with depression, anxiety, and poor sleep quality.
Noticeable Benefits: A 30-day alcohol break helps the brain replenish its dopamine levels naturally, promoting emotional regulation, better stress management, and increased energy and motivation.
Grow & Repair
Alcohol hinders the production of GH, the growth hormone. As a result, injury to the body takes longer to heal. When we exercise, the muscles endure tiny tears that, when healed, become stronger. Alcohol delays this repair by up to a week.
Noticeable Benefits: For those who are increasing their exercise regimes in January, abstaining from alcohol will ensure that they experience faster recovery and are less likely to encounter injury.
How Quitting Alcohol Impacts Women in Particular
Alcohol affects hormone health as it raises cortisol levels and lowers progesterone, an essential hormone for emotional regulation and menstrual health. Refraining from alcohol lowers the risk of estrogen-dominant illnesses such as fibroids, breast cancer, and endometriosis.
Alcohol & the Skin
Alcohol robs the skin of moisture, interrupts the production of collagen, and causes inflammation, sparking skin conditions such as rosacea and acne. Abstaining from alcohol can reverse the signs of aging and reduce redness and breakouts.
The Toughest Days to Navigate: What to Expect
The most challenging period when giving up alcohol typically falls between Day 3 and Day 7, as withdrawal symptoms and psychological cravings peak.
Symptoms may include headaches, heightened anxiety, and sweating. Psychological cravings rise around Days 5 and 7 as the brain begins to recover its dopamine balance, still associating alcohol with reward.
When cutting out alcohol:
- Do not be afraid to seek help from AA or your GP.
- Identify and avoid any triggers, such as certain social situations.
- Write down all the positives you are experiencing, for instance, clearer skin, more energy, and better sleep.
Don’t miss the latest news from around Scotland and beyond. Sign up to our daily newsletterhere.