From better sleep to clearer skin and weight loss – the 5 health benefits of Sober October and the 6 mistakes to avoid
WE'RE a couple of days into the new month, but it's not too late to get involved in Sober October.
It's a 31-day challenge set up by , which asks people to go booze-free to raise money for people living with cancer in the UK.
Even if you're not doing the official challenge or cutting down on drink for the full month, you can still reap the benefits.
Giving up alcohol for a few weeks can have a surprising number of health benefits.
You might find yourself sleeping better or even shedding a few pounds, for example.
Dr Sarah Jarvis, GP and clinical consultant to , told Sun Health: "If you stop drinking, you’ll often notice the benefits within days."
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Speaking to alcohol charity , she explained: "Alcohol has a huge effect on our bodies.
"Starting with the brain, it can affect concentration, your mood, your anxiety levels, it can make you prone to depression, but it can also affect your relationships."
Booze can also affect you physically, including your immune system, heart, gut health, and the condition of your skin.
For those already swearing off tipples for the month, there are a few mistakes you might be making that could dim the benefits you'll get from your challenge.
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From the health benefits of going sober to what you should avoid in your booze-free stint, here's all you need to know about Sober October.
1. You'll start sleeping better
One of the first things you'll probably notice when you cut out booze is the lack of hangovers clouding your mornings with nausea and headaches.
But you might also find that you're sleeping better and finding it easier to wake up in the mornings.
Dr Jarvis said: "Alcohol may help you get to sleep, but it stops you getting really good quality sleep – so-called REM sleep, which is where your body restores itself.
"That means that if you stop, you’ll have more energy and better concentration the next day."
2. Your skin will look more glowy
There's a reason we're told to gulp down lots of water if we've indulged in a few drinks.
Alcohol can leave your body dehydrated, and that includes your skin, Dr Jarvis said.
According to Drinkaware, this happens every time you drink.
A few glasses of booze can cause your eyes and complexion to look dull due to lack of hydration.
But cutting down on alcohol can give your skin a much needed hydration boost.
As a result, "you may notice your eyes and skin looking brighter," Dr Jarvis said.
3. You might lose weight
You'd be amazed by how many calories alcohol contains.
Just a standard glass of wine packs a 158kcal punch, .
And a pint of five per cent beer has up to 222kcal - about the same as a Chocolate Iced Ring doughnut from Krispy Kreme.
As Drinkaware explained: "A typical pint of lager contains the same number of calories as a slice of pizza, and a large glass of wine the same as an ice cream sundae."
Alcohol also encourages binge eating when you get the midnight munchies, so avoiding it will prevent this too.
So if you regularly drink, you might find that your weight drops noticeably if you swear off it.
Rarely or not drinking at all in the long-term can also make it easier to maintain a healthy weight, the charity said.
4. Your mental health could improve
You may also find it easier to cope with the stresses and strains life brings by going sober, Dr Jarvis said.
"Regular drinking also increases your risk of depression and anxiety," she added.
According to Drinkaware: "Regular, heavy drinking interferes with chemicals in the brain that are vital for good mental health.
"So, while you might initially feel relaxed after a drink, alcohol can contribute to feelings of depression and anxiety."
5. Long-term benefits
There are several benefits to going sober or cutting down on booze in the long run.
"Cutting your alcohol intake reduces your risk of several cancers, and your liver will thank you for it," Dr Jarvis said.
Alcohol is linked to seven different types of cancer, including bowel cancer, breast cancer, liver cancer and mouth cancer.
Drinkaware said that stopping drinking can also lower your risk of:
- Heart disease
- Stroke
- High blood pressure
- Liver disease
- Sexual dysfunction
- Gut problems
SOBER OCTOBER MISTAKES
Though going sober for a month can ultimately benefit your health, some do go about it the wrong way.
Dr Jarvis said: "Probably the biggest mistakes I see are people who stop drinking for a month and assume this means they can drink whatever they want the rest of the year – it really doesn’t work like that."
Others might beat themselves up about slipping up and having a drink.
A Drinkaware spokesperson told Sun Health this is not the best way to go about it.
"The main thing is not to be too hard on yourself," they said.
"Don’t worry if you slip up and have a drink. You might feel that you’ve blown it completely, but this is ‘all or nothing’ thinking.
"A sober 29 days out of 30 is still a brilliant achievement. Be kind to yourself and get back on track as soon as possible."
Going sober can feel challenging if you feel like everyone around you is indulging in drinks.
So it's a good idea to avoid situations where you may be tempted to drink in the early stages of your challenge.
This might mean bowing out of your weekly pub quiz or not going out for a meal where you're likely to have a drink.
It's also worth trying some different activities. For example, go to the cinema instead of going to a bar on a Friday evening.
And it's a good idea to have alternative drinks at the ready - a non-alcoholic beer, some fizzy water or kombucha.
"It’s best to concentrate on how you feel – how much more energy and concentration you have,"; Dr Jarvis said.
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"You’ll probably be surprised how easy it is to enjoy yourself without alcohol too.
"At the end of the month, remind yourself of all the benefits and think about how you can use the lessons you learnt during the month to keep your alcohol intake lower in the longer term."