Every January, many of us make resolutions to overhaul our habits, many of which constitute some change that will lead to an uptick for our health. One of the most common pledges: to give up alcohol.

Whether it’s for Dry January, or a longer-term commitment, the decision to stop drinking can come with myriad benefits (and a few confused friends). But, what exactly happens to your body once you nix the habit?

From the first few days of sobriety to the long-term boost in wellness, your body goes through a series of changes as it adjusts to life without alcohol. While the immediate effects are often noticeable—improved sleep, clearer skin and fewer hangovers, to name a few—there’s much more happening beneath the surface.

So, what does the science say? inForm digs into the physiological and biological processes that occur when you put down the bottle and explains the surprising ways your body benefits from going sober.

Mind Games

When you stop drinking alcohol, the psychological effects on your brain and mental health make for interesting reading. Dr. David McLaughlan, a leading psychiatrist in addiction and founder of sobriety app Curb, explains that alcohol mimics a neurotransmitter called GABA, which suppresses several critical neural pathways.

“In the short term, it causes sedation and disinhibition of our frontal lobes, which is the part of our brain responsible for executive functions such as planning, calculations, and regulating our emotions.” For those with anxiety, alcohol offers short-term relief by downregulating these neural pathways.

However, when someone stops drinking, the brain goes through a “rebound excitation” of these pathways, leading to symptoms like anxiety, agitation, and insomnia. This is often experienced in the initial hours after stopping alcohol and is similar to the anxiety people feel the morning after heavy drinking. Over the days and weeks, though, these neural pathways gradually recover, and the brain returns to its default state.

The mental health benefits of quitting alcohol can be substantial. While alcohol exacerbates conditions like anxiety and depression, quitting can have a more immediate and lasting positive impact. “Studies show that around 50% of people with depression and anxiety also have co-morbid problems with alcohol and substance misuse.

It’s a vicious cycle, because alcohol causes changes to brain chemistry that make us experience higher levels of anxiety and depression.” For many, quitting drinking can be more effective than antidepressants or therapy in overcoming these mental health struggles.

However, quitting alcohol is not without its challenges. Many people are ambivalent about stopping because, despite knowing the negative impact alcohol has on their lives, it has become a social crutch or a way to unwind. “Alcohol has become a coping mechanism they feel hesitant about giving up,” says Dr. McLaughlan.

Moreover, cognitive distortions often emerge, helping to justify the harmful habit. These include thoughts like, “One drink won’t hurt,” or “everyone else is doing it,” he explains, which minimise the perceived harm of drinking.

The psychological discomfort caused by cognitive dissonance—the conflict between behaviour and values—fuels these distortions, says Dr. McLaughlan. “It’s a defence mechanism we unconsciously develop when we know we are drinking too much, but feel we can’t stop.”

Gut Feelings

Nutritionist Jenna Hope (RNutr), MSc, BSc (Hons), outlines how alcohol consumption can also significantly disrupt the body’s nutritional balance. “When alcohol is consumed, we utilise more nutrients in order to metabolise alcohol,” she explains.

The key nutrients involved in this process include B-vitamins, magnesium, nicotinic acid, and zinc. Consequently, heavy drinking may lead to deficiencies in these nutrients if they are not replenished.

One of the most noticeable benefits of quitting alcohol is the improvement in liver function. “When it’s not focusing on removing alcohol from the system, the liver function generally can improve,” Hope says. This allows the liver to better support the detoxification processes necessary for overall health.

Alongside liver health, stopping alcohol can also enhance nutrient absorption, as Hope explains, “Ethanol can inhibit nutrient absorption and impair the gut function,” so removing alcohol enables the gut to repair and absorb nutrients more efficiently.

Hope also highlights the negative impact alcohol has on the gut microbiome. “Alcohol can contribute to inflammation of the digestive tract, dysbiosis in the gut microbiome, and impair the integrity of the gut lining.”

By eliminating alcohol, inflammation can subside, Hope explains, and with the right dietary approach, the gut lining can heal, promoting a balanced microbiome.

For those who drink heavily, deficiencies in B-vitamins (especially vitamin B12) and magnesium are common. “Over time, these can be fixed if alcohol abstention is retained,” she notes.

After quitting, individuals may also experience changes in their appetite and eating habits, as alcohol no longer triggers cravings for unhealthy foods.

Hope recommends several foods and supplements to support recovery after quitting alcohol. These include vitamin K for liver health, magnesium for cellular processes, omega-3 to reduce inflammation, and L-glutamine for gut lining repair.

Additionally, she points out that eliminating alcohol can help improve hydration levels, with signs including increased energy, better cognitive performance, and healthier skin. Which, frankly, seems more appealing than another espresso martini.