The Centers for Disease Control and Prevention defines moderate drinking as one drink per day or less for women and two drinks per day or less for men, but this may be lowered in the near future. If you’re drinking more than that—eight drinks or more in a week for women or 15 or more for men—you’re considered a heavy drinker. And if you’re drinking four or five drinks in one night, you’re binge drinking. Both binge drinkers and heavy drinkers are at higher risk of alcohol-related health problems. But that isn’t the only reason to stop drinking alcohol.
1. You’ll Sleep Better
While a drink or two might help you fall asleep, alcohol disrupts your sleep cycle. The more you drink (and the more regularly you drink), the worse your sleep will be.
2. You’ll Probably Lose Weight
Alcohol is high in sugars and empty calories with no nutritional value. Leave it out of your diet, and you might be surprised at your weight loss.
3. You’ll Save Money
Even if you’re not buying rare whiskies and high-end bottles of wine, drinking can quickly turn expensive. Plus, by cutting out alcohol now, consider how much money you’ll save on related health costs later.
4. You’ll Lower Your Risk of Several Cancers
Alcohol is a known carcinogen. The more you drink alcohol, the higher your risk of developing certain types of cancers, including:
- Breast cancer
- Colorectal cancer
- Esophageal cancer
- Liver cancer
- Mouth and throat cancer
Alcohol use may also be associated with pancreatic cancer, prostate cancer and melanoma, a type of skin cancer.
5. Your Internal Organs Will Thank You
Alcohol may make you feel good, but the long-term effects on your body are bad. Alcohol abuse can lead to an increased risk of:
- Digestive disorders
- Heart disease
- High blood pressure
- Liver disease
- Stroke
Additionally, heavy alcohol consumption causes a weakened immune system, making it more likely that you’ll contract viruses and infections.
6. You’ll Decrease Your Risk of Dementia
Heavy alcohol use is associated with an increased risk of dementia as you age. But research suggests that even cutting back to moderate drinking can decrease your risk significantly.
7. You’ll Feel Less Anxious and Depressed
You might reach for a drink to calm your nerves. But regular alcohol use can increase anxiety and even cause panic attacks. Additionally, alcohol is a depressant. Even if you aren’t prone to mental health issues, too much alcohol use can negatively affect your mood. If you are prone to depression, alcohol use can make it worse. Stopping drinking can alleviate anxiety and depressive symptoms. And if you’re already on antidepressants, they will work better without alcohol in your system.
8. Alcohol Use Disorder Is Often Progressive
Alcohol use disorder is a spectrum that ranges from mild to severe. Heavy alcohol use and binge drinking increase the risk of developing an alcohol use disorder. For many people, a mild alcohol use disorder, such as occasional alcohol abuse, can progress to severe alcohol dependence. You don’t need to hit “rock bottom” to quit drinking. If you think you might have a problem, it’s better to stop now than wait and see if it worsens.
9. Your Family and Friends Might Rejoice
If anyone close to you has ever commented on how much you drink or asked if you’ve considered quitting, they may be seeing warning signs of alcohol abuse that you’re missing. If you stop drinking alcohol, you’ll probably be less likely to feel agitated, more likely to remember things people tell you and have more time to spend with your family.
10. You’ll Feel Better About Yourself
Quitting drinking isn’t always easy. You might have to learn new, healthier habits and develop new coping skills. You might realize you don’t like some of your old friends or activities now that you’re sober. But if you stick to it, you’ll discover a whole new world waiting for you. And when you’re sober, you’ll be able to enjoy the physical and mental health benefits of an alcohol-free life.
Want to Stop Drinking Alcohol? Here’s Where to Start.
If drinking is a big part of your life, it might not be easy to give it up. Try these tips to start making changes to your relationship with alcohol:
- Change up your plans. Instead of meeting friends for a drink, do something else. Go for a walk, visit a museum or play a board game.
- Get rid of the alcohol in your house. If it’s not around, it’s easier to avoid.
- Keep a journal. Write down when you drink and what you feel when you notice a craving. Finding patterns in your drinking can help you learn to cope without alcohol.
- Switch to mocktails. When you want to reach for a drink, opt for a cranberry and club soda with lime or a non-alcoholic beer instead.
- Try a support group. Alcoholics Anonymous (AA) is famous for helping millions of people get sober, but there are dozens of other options, such as SMART Recovery, Celebrate Recovery and Women for Sobriety.
There Is Help to Stop Drinking Alcohol
If you are physically addicted to alcohol, you should talk to a doctor before quitting cold turkey. Withdrawal from alcohol can cause seizures that can kill you. Your University of Maryland Medical System provider can help assess if you need supervised detox. They may also be able to prescribe medications such as naltrexone that may help curb your cravings for alcohol.
Medically reviewed by Peter J. LoPresti, DO, FACP, CMD
