Sober October is inviting drinkers across the UK to swap pints and hangovers for clearer heads in a 31-day challenge to go booze-free. Around 80% of the UK population enjoy a tipple, yet alcohol is regarded by many experts as society's most harmful drug.
Immediate Benefits of Abstinence
According to neuropsychopharmacologist and leading alcohol expert Professor David Nutt, the benefits of abstinence on our brains and bodies will kick in almost immediately. He explains: "Sleep normally improves straight away. By the second night of not drinking, you won't be waking up early and will be getting up less frequently in the night to go to the loo. Alcohol can help you get off to sleep quickly, of course, but it promotes an immediate, very deep sleep. If you're prone to nightmares, sleepwalking or even bed wetting, that means you're more likely to suffer."
"As alcohol clears from the brain, a hangover will start forming. It's like a chemical jolt and that's the point where you will inevitably wake up. All that gets better straight away when you stop drinking."
Physical and Mental Health Improvements
Prof Nutt, 75, former UK Government chief drugs adviser, says improved sleep means higher energy levels. Hunger pangs and sugar cravings, which see us reaching for the biscuit tin, also abate when we go dry. The father of four, based in the West Country, says: "Within a short time you'll start to feel less bloated and probably see some weight loss. There are a lot of calories in alcohol and not drinking means you might feel more encouraged to exercise. That's good for your mental health too and overall mood."
"Your blood pressure may start to come down, because alcohol affects the cardiovascular system. It stiffens the arteries and your cholesterol may fall too. Your liver might shrink, as alcohol will inflame it. If you have raised liver enzymes, which can indicate cell damage, they will also drop. Alcohol is toxic. It's no coincidence that when we hurt ourselves or have an injection, we rub alcohol on the skin to kill bugs. Imagine what alcohol does to human cells."
Alcohol's Role in Society
But the professor, who co-founded GABA Labs and its subsidiary SENTIA Spirits in order to research and market alternatives to alcohol, is not anti-booze. He explains: "It's been part of society for thousands of years. Forty thousand years ago, it was made from honey. Before that we believe humans were eating fermented fruit. But if you put alcohol through the same level of safety testing today as you would a new food, the maximum recommended intake per year would equate to a large glass of wine."
A psychiatrist, who trained in medicine at Cambridge, Prof Nutt continues: "Why do we drink? Because it helps us to relax and socialise. Alcohol reduces anxiety and allows us to come together in social groups, helps us mate, share ideas and build teams." He says this is because booze boosts the brain's GABA neurotransmitter, responsible for keeping us calm. But he warns of a sliding scale when it comes to alcohol consumption. He says: "The first is the benefit, the second the habit. And the third is when it becomes a nuisance. If you look at the global impact of all recreational drugs, alcohol is the most harmful. Drinking causes a large burden on health and on policing, but the biggest cost to society is lost productivity because of hangovers."
Lasting Effects and Tips
An advocate of Sober October, he feels it gives some drinkers the impetus to change without stigma. And the benefits of going booze free are lasting. He says: "After a month a lot of people feel a lot better - improved mental health and memory, as well as a reduced cancer risk, not to mention the amount of money saved. If you've remained dry for a month, you don't usually go back to the drinking level you had before, so there's an overall benefit."
As for Sober October tips, the professor, who still enjoys a tipple at weekends, says participants should keep being sociable, but without alcohol. He says: "If you are considering going dry, write a diary beforehand and work out how many units you drink. Current UK recommendations are two units a day, so 14 a week with a couple of days a week when you don't drink. Then highlight the drinks that really did something for you - that will show you where you got the benefit from the alcohol. And never open a second bottle - by the time that's happened the dopamine is flowing and you'll finish it!"
Dr Richard Piper, CEO at Alcohol Change UK, the official UK charity partner of Sober October, suggests removing alcohol from the house to help with staying sober. Alcohol substitutes can also be useful, as can be planning ahead - so you know which booze-free drinks to choose if you're attending an event. He says of Sober October: "By taking part and raising funds, you'll be helping to support our work to reduce alcohol harm and help more people make lasting changes."
Personal Stories of Transformation
While Hattie Underwood's family were playing Monopoly during the Christmas holidays, she was sneaking out to her mum's car to take secret swigs of gin. She says: "That day I'd been doing shuttle runs to the car to drink and my sister confronted me. I felt so caught out." It was the moment when the mum-of-two knew her drinking was unmanageable. Sinking two bottles of wine a day, she had finally hit rock bottom and knew she had to stop.
Summoning every bit of resolve she had, the Londoner first took a month off from booze. Boosted by the clear benefits of not drinking, Hattie, 36, has now been sober for five years. A communications professional, she says: "After I stopped drinking, I went on a health kick and lost two stone. I found I had so much more energy and my sleep improved. My skin is much better too. I would frequently get hives and bad acne as well as blocked pores, all of which cleared." A stomach ulcer she was suffering with also healed once she quit boozing. Now an ambassador for Alcohol Change UK and founder of Sober, Happy, Free, an online platform tackling the stigma around addiction, she continues: "I started drinking when I was 14, using it for confidence. It became a big part of my identity. But I don't think I was ever in control of it. Sober October is a chance to re-set and review your relationship with alcohol."
Oriana Peckham, a 28-year-old South Londoner, explains: "Alcohol was never an addiction, but I was a 'grey area' drinker, going out with friends at weekends and bingeing. I'd spend the week recovering and then do it all again. I was perpetually drifting along with other people's expectations. I thought being spontaneous with a night out was exhilarating, but alcohol made me feel anxious and low." When she stopped boozing for a month, she noticed the effects straight away, saying: "The mental fog lifted, I developed more energy, started pursuing hobbies and prioritised what was important to me, like creative writing."
Her skin also improved. She says: "I'd previously struggled with acne, but my complexion looked more refreshed and glowy. I felt like a lighter individual - not just in weight, but in confidence." Oriana has now been sober for almost a year and has switched careers from being a bookseller to explore counselling and psychotherapy. She says: "I still socialise, still embarrass myself on the dancefloor, but now I don't wake the next day in an absolute panic."
