Everyone’s relationship with alcohol is different, and any positive changes you make are worth celebrating.
Understanding alcohol guidelines
The guidelines for both men and women from the NHS state that:
- You are safest not to drink more than 14 units per week. This is roughly equivalent to six pints of average-strength beer or 10 small glasses of lower-strength wine.
- It is best to spread this drinking over three days or more during the week.
- A good way to help keep the risk low is to have several alcohol-free days each week.
- If you are pregnant or planning a pregnancy, the safest approach is not to drink alcohol at all, to keep risks to your baby to a minimum.
Take a look at the NHS guidance on units.
Benefits of cutting out or reducing alcohol
Week 1
In the first week, you may notice increased energy, better concentration and improved sleep quality, leaving you feeling more refreshed.
Week 2
In the second week, you may experience clearer thinking, more energy, reduced acid reflux and better hydration. You’ll also become more attuned to your body’s water needs and may notice faster progress at the gym. All carbon monoxide is flushed out, your lungs are clearing out mucus and your senses of taste and smell are improving.
Week 3
By week three, you may continue to notice improvements in energy, mental clarity and physical health.
One month
After a month without alcohol, your risk of cancers like breast and colorectal cancer decreases, along with risks for strokes, heart disease and hypertension, potentially increasing life expectancy.
Your skin improves as hydration restores, reducing redness and pore size for a healthier glow. Blood pressure and heart rate may lower, and type 2 diabetes risk decreases as insulin resistance drops by up to 28%, with cholesterol levels improving.
Your liver benefits too, as a break reduces stiffness, an early sign of liver disease. Digestive issues like bloating and irregularity often ease, whilst your immune system strengthens, reducing colds and speeding up recovery.
Resources and support
There are many resources available to support you in reducing or stopping drinking.
Your GP
Your GP can provide advice, support and referrals to specialist alcohol services if needed.
Try Dry App
Download the free Try Dry app to support your goals, whether you’re doing Dry January, reducing your drinking or going alcohol-free. The app can help you:
- track units, calories and money saved
- earn badges for meeting goals
- monitor spending, drinking and calorie trends
- view your progress with a units calendar
- track sleep, energy, mood and cravings
- record daily thoughts and reflections
- take a health quiz to assess your drinking
- access tips, tools and resources.
Alcohol Change UK
The Dry January Blog and website offers practical tips, reviews and heartfelt stories to keep you motivated. Exploring others’ experiences can provide encouragement, ideas and a sense of community.
Things to remember
As you work towards your goals around alcohol, remember:
- I am more than my drinking habits.
- The only opinion on my decision to stop or reduce drinking that matters is mine.
- If I ever feel the need, I can always try again, and it’s OK to take it one step at a time.
- My journey to stop or reduce drinking reflects my strength, not my past behaviours or challenges.