It’s well-known that excessive drinking can damage your health and organs including the liver, heart and gut. But what about the brain – what harm can alcohol do to it, and can going sober improve cognitive function?
As millions of people embark on Dry January, where they give up alcohol for a month, Dr Peter Rice, chair of the Institute of Alcohol Studies,says: “Alcohol profoundly affects the brain,both in the short and long-term.
“For manny people who consume alcohol – not just heavy drinkers – reducing or stopping alcohol intake often results in enhanced concentration and better mental health,all of which indicate improved brain health.”
And Dr Richard Piper, CEO at Alcohol Change UK, who says 15.5 million people plan to have an alcohol-free January, stresses: “Alcohol is a chemical that can bring about big changes in the complex functions of the human brain.
“The good news is that by cutting down our alcohol consumption or by taking a break, such as the Dry January challenge, we can realise some immediate health benefits, like reduced blood pressure and heart rate, while improving our hydration and sleep quality, all of which can help our brains.”
Here’s how alcohol affects the brain, and how sobriety can reverse those effects…
1. Changes in dopamine, the brain’s feel-good hormone
In the short-term, drinking alcohol triggers the release of extra dopamine, the hormone that makes us feel happier, less inhibited and not as sensitive to physical or emotional pain, explains Piper.
“so it’s no surprise that once we start drinking, we frequently enough want to carry on or become reliant on its immediate effects when looking to de-stress or feel better,” he says. “Yet, if we drink often or heavily, our body and brain can become used to these dopamine boosts and start to make less dopamine to compensate, leading us to become dopamine-deficient.”
If you stop drinking, Piper suggests it can help in the early days to find new ways to reward or treat yourself that don’t involve alcohol, like going for a run or setting yourself a new challenge.
“Initially, we may feel a little grumpy when we stop drinking and this is completely normal,” he says. “That’s because dopamine is still depleted and our body is replacing vitamins and minerals.”
Finding new reward pathways when you first stop drinking “will help to release these chemicals in your brain in a healthier, more positive and sustainable way,” he explains. And if you stay sober, dopamine levels should eventually level out again.
2. Memory changes
But after around three weeks of not drinking, he says: “The brain boosts we may notice include improvements in mood and memory, particularly our short-term memory. We might also find that we can retain information for longer, are less forgetful and more able to focus our attention.”
And Rice adds: “For daily heavy drinkers in the medium to long-term, stopping or reducing alcohol intake can reverse some harms such as impaired memory and orientation.
“Unfortunately, for some people the extent of brain cell loss means recovery isn’t complete.”
3. changes to brain shape
A 2022 study of 36,678 middle-aged and older men and women found that consuming just one alcoholic drink daily (or two units of alcohol) was associated with changes in grey matter and white matter volumes in the brain.
“Long-term drinking can cause brain shrinkage, memory decline, and increased dementia risk, with brain imaging studies showing shrinkage even at moderate levels of drinking,” warns Rice.
And Piper explains that as alcohol is a diuretic, meaning it makes drinkers pass more urine, it can led to dehydration which can also affect the brain. “This can cause brain cells to shrink and die,” he says. “longer-term, drinking too much alcohol can change the way the brain works and its physical shape and structure.”
However,when you stop drinking alcohol,especially for a long time,the brain starts to repair and rebuild damaged neural connections. The Alzheimer’s Society says: “If a person with ARBD stops drinking alcohol and receives good support, they may be able to make a partial or even full recovery.”
4. Changes to vitamin B1 levels
A lack of vitamin B1 (thiamine) can also play a part in changing the shape and structure of the brain, and Piper explains: “Alcohol makes it hard to absorb some vitamins, including the all-significant vitamin B1, which is a building block of the brain.”
But recovery is possible, and he says: “The outcomes for people who stop drinking and who receive high-dose vitamin B1 treatment can be very good, with much of the damage to the brain being reversed.”
5. mental health changes
How Sobriety Rewires Your Brain: A Path to Better Mental Wellness
For many Americans struggling with stress, anxiety, or depression, alcohol frequently enough seems like a fast fix. But is it truly a solution, or just a temporary escape that exacerbates underlying issues? The truth is, while alcohol might offer fleeting relief, the long-term effects can be detrimental to mental health, perhaps worsening symptoms of low mood and anxiety.
Experts warn that depression and heavy drinking frequently enough fuel a vicious cycle. As Dr.[Name of Expert, if available, otherwise remove this sentence] explains, “Depression and heavy drinking are mutually reinforcing – meaning that either one increases a person’s chances of experiencing the other.” However,he emphasizes a crucial point: “Managing your alcohol intake is one way of reducing your risk of developing depression.”
The path to better brain health often begins with mindful alcohol consumption. following the Chief Medical Officers’ low-risk drinking guidelines is a crucial first step. These guidelines recommend limiting alcohol intake to no more than 14 units per week.This is a significant step towards protecting your brain from the harmful effects of excessive alcohol use.
“The general advice for anyone to protect their brain from alcohol harm is the same as the advice for anyone else – try to stick within the Chief Medical Officers’ low-risk drinking guidelines, to not drink more than 14 units of alcohol per week,” advises Dr. [Name of Expert, if available, or else remove this sentence]. He continues,“If you’re worried about your drinking or keen to understand your relationship with alcohol may be impacting your health and wellbeing,it’s best to speak to your GP.”
Seeking professional help is a sign of strength, not weakness. If you’re struggling with alcohol consumption and its impact on your mental health, don’t hesitate to reach out to your primary care physician or a mental health professional. Numerous resources are available to support you on your journey to sobriety and improved well-being.
This is a great start to an article about the effects of alcohol on the brain and the benefits of sobriety! Hear are some suggestions for advancement:
Structure:
Clearer Headings: Consider more specific headings for each section. For example,instead of “1. Changes in dopamine, the brain’s feel-good hormone,” try “Alcohol’s Impact on Dopamine and Mood.”
shorter Paragraphs: Break down long paragraphs for better readability.
Subheadings: Within each section, use subheadings to further organize information. For example, under “Alcohol’s Impact on Dopamine and Mood,” you could have subheadings like “Short-Term Effects” and “Long-Term Effects.”
Call to Action: Conclude with a strong call to action. Encourage readers to seek more information about alcohol dependence or consider participating in challenges like Dry January.
Content:
Expand on Brain Changes: You mention changes to brain shape, but could elaborate on the specific areas affected and the resulting impairments.
Deeper Dive into Sobriety Benefits:
Discuss specific cognitive improvements (e.g., improved decision-making, sharper memory, increased creativity) that have been observed in sobriety.
Cite scientific studies that support thes claims.
Address Individual Variation: Acknowledge that experiences vary.Factors like genetics, amount and duration of alcohol use, and overall health can influence the degree of brain damage and recovery potential.
Mental Health Focus: You touch on mental health changes, but could expand on this crucial aspect.
Explain how alcohol affects neurochemicals related to mood and anxiety.
Discuss the increased risk of mental health disorders associated with heavy drinking.
Style:
Engage the Reader: Use a more conversational tone to draw readers in.
Analogies and Examples: Use relatable examples and analogies to explain complex processes. For example, you could compare dopamine to an exciting reward system that gets dysregulated by alcohol.
Visuals: Consider adding more visuals like charts, graphs, or infographics to make the information more engaging and easier to understand.
Fact-checking:
always double-check your sources and make sure all information is accurate and up-to-date. Include links to reputable sources for further reading.
Let me know if you’d like me to help you elaborate on any of these points! I’m here to help you create a comprehensive and informative article.