What Happens to Your Body and Mind When You Stop Drinking Alcohol
The Mel Robbins Podcast examines the effects of alcohol on the body and mind, as well as strategies for moderating or stopping alcohol use. Dr. Sarah Wakeman explains how alcohol impacts hormones, sleep patterns, mood, and behaviors, ultimately causing liver damage and increasing cancer risk with chronic use.
Wakeman advises listeners on recognizing potential alcohol use disorder and offers practical tips for cutting back, such as keeping a drinking diary and planning alcohol-free social activities. She also provides guidance on addressing alcohol use concerns with loved ones, emphasizing a compassionate approach focused on goal-setting and available support.
This is a preview of the Shortform summary of the Jan 27, 2025 episode of the The Mel Robbins Podcast
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Alcohol's Effects on Body and Brain
Sarah Wakeman explains that alcohol, a water-soluble molecule produced through fermentation, is readily absorbed into the brain and body. Its ingestion impacts hormone function, causing dehydration and worsened acid reflux. While initially sedative, alcohol disrupts sleep patterns and modifies behavior and mood, Wakeman notes. Its byproducts can cause anxiety and hangovers.
Mel Robbins shares how alcohol may initially improve mood, but Wakeman highlights that chronic use leads to neurological changes, contributing to tolerance and potential withdrawal symptoms upon cessation. Alcohol can induce or exacerbate mood disorders like depression, impair memory formation, and increase dementia risk with persistent heavy drinking.
The Health Risks of Alcohol Use
Wakeman states that alcohol is the leading preventable cause of cancer, including breast cancer due to hormonal links. She describes the progression of liver damage from fatty liver to cirrhosis and failure, having treated patients as young as their 30s with cirrhosis. COVID's onset correlates with a 25% spike in alcohol-related deaths, notably among women and younger individuals.
Alcohol also impairs kidney function, damages the gut microbiome, and exacerbates leaky gut syndrome. Wakeman laments witnessing brain shrinkage and premature aging in chronic heavy drinkers' scans.
Moderating or Stopping Alcohol Use
Wakeman and Robbins note that recognizing one's place on the drinking spectrum is crucial. Signs of Alcohol Use Disorder include loss of control, compulsive use, and ignoring consequences like health or relationship issues.
They advise keeping a drinking diary, setting measurable goals for reduction, planning alcohol-free social activities, and sharing intentions with supportive loved ones. Underlying mental health issues contributing to alcohol use as a coping mechanism require concurrent treatment.
Addressing Alcohol Use With Loved Ones
Wakeman criticizes "tough love" approaches, emphasizing compassion and evaluating whether loved ones have adequate support for change. She suggests focusing on practical risks resonating with young adults, like unsafe situations, rather than distant concerns like addiction.
When expressing worry about a loved one's drinking, Wakeman recommends discussing their goals, how alcohol may interfere, and offering partnership in seeking treatment. Robbins proposes sharing this podcast indirectly to initiate conversation.
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Clarifications
- Alcohol can disrupt hormone function by affecting the release of hormones like vasopressin and cortisol. This disruption can lead to dehydration and worsened acid reflux. Additionally, alcohol can impact the balance of hormones involved in mood regulation, potentially leading to changes in behavior and mood.
- Alcohol is a diuretic, meaning it increases urine production, leading to fluid loss and dehydration. This dehydration can contribute to symptoms like dry mouth, headache, and fatigue after drinking. It's important to stay hydrated by drinking water alongside alcohol to help mitigate its dehydrating effects. Alcohol's impact on hormone function can also play a role in dehydration.
- Chronic alcohol use can lead to neurological changes by altering the brain's structure and function over time. This can result in the development of tolerance, where the body becomes accustomed to the effects of alcohol, requiring higher amounts to achieve the same effects. Tolerance is a common phenomenon in long-term alcohol consumption and can contribute to the progression of alcohol use disorder. Neurological changes associated with chronic alcohol use can impact various brain regions involved in mood regulation, decision-making, and cognitive functions.
- Alcohol can induce or worsen mood disorders like depression due to its impact on neurotransmitters in the brain. Chronic alcohol use can disrupt the balance of chemicals that regulate mood, leading to increased feelings of sadness or hopelessness. Additionally, alcohol's depressive effects can interact with existing mental health conditions, potentially exacerbating symptoms of mood disorders. It is important to note that while alcohol may initially provide a temporary mood boost, its long-term effects can contribute to the development or worsening of mood disorders.
- Alcohol consumption is linked to an increased risk of dementia due to its harmful effects on the brain over time. Chronic heavy drinking can lead to neurological changes that impair cognitive function and memory, contributing to the development of dementia in the long term. This risk is further exacerbated by alcohol's impact on brain health, including potential brain shrinkage and premature aging in individuals who engage in excessive alcohol consumption. The connection between alcohol use and dementia underscores the importance of moderation and awareness of the potential long-term consequences on brain health.
- Alcohol consumption can lead to liver damage that progresses from fatty liver, where fat accumulates in the liver cells, to more severe conditions like alcoholic hepatitis, which involves liver inflammation, and ultimately cirrhosis, where scar tissue replaces healthy liver tissue, leading to liver failure. This damage is often a result of long-term heavy drinking and can have serious health consequences if not addressed. Alcohol-related liver disease can manifest in various stages, each with its own set of symptoms and risks. Regular monitoring and lifestyle changes are crucial in managing and potentially reversing liver damage caused by alcohol consumption.
- Alcohol consumption has been linked to brain shrinkage, particularly in chronic heavy drinkers. Prolonged and excessive alcohol intake can lead to a reduction in brain volume, affecting cognitive functions and potentially contributing to conditions like dementia. This correlation underscores the harmful impact of alcohol on brain health over time.
- Signs of Alcohol Use Disorder include loss of control over drinking, compulsive alcohol consumption despite negative consequences, and prioritizing alcohol over other responsibilities. Other signs may include developing a tolerance to alcohol, experiencing withdrawal symptoms when not drinking, and spending a significant amount of time obtaining, using, or recovering from alcohol's effects. It's important to seek help if these signs are present, as Alcohol Use Disorder can have serious health and social consequences.
- Strategies for moderating or stopping alcohol use involve keeping a drinking diary, setting achievable goals for reducing alcohol consumption, planning alcohol-free social activities, and seeking support from loved ones. These strategies aim to help individuals become more aware of their drinking habits, gradually decrease alcohol intake, find alternative activities, and build a supportive environment for change. It's important to address any underlying mental health issues contributing to alcohol use and consider seeking professional help if needed. The focus is on making sustainable lifestyle changes and fostering a positive support system to promote healthier behaviors.
- When addressing alcohol use with loved ones, choosing compassion over "tough love" means approaching the situation with empathy and understanding rather than harsh criticism or punishment. This approach involves showing care and support to the individual struggling with alcohol use, focusing on their well-being and needs without resorting to shaming or punitive measures. By emphasizing compassion, the goal is to create a safe and non-judgmental space for open communication and encouraging the individual to seek help willingly. This method aims to build trust and foster a positive environment for addressing alcohol-related concerns within the context of a supportive relationship.
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Alcohol's Effects on Body and Brain
Exploring the multifaceted impact of alcohol on the human body, experts dive into the composition, ingestion, and the wide-ranging consequences, both immediate and prolonged, that alcohol consumption has on the brain and body systems.
Alcohol: A Water-Soluble Molecule Absorbed Into the Brain and Body
Alcohol is a water-soluble molecule easily absorbed by the stomach and small intestine. Since it pervades all body parts rapidly, especially the brain, the effects of drinking can become evident shortly after consumption.
Alcohol's Composition and Production Through Fermentation
The alcohol present in beverages is produced through fermentation, a process where sugars from various sources like grape juice, barley, or potatoes are transformed into alcohol molecules. Sarah Wakeman clarifies that the alcohol molecule found in drinkable forms is chemically the same as the one found in products like rubbing alcohol.
Non-ingestible Uses and Effects of Alcohol on the Body
Beyond consumption, alcohol is employed in products like cleaning agents, mouthwash, and hand sanitizers. The addiction to alcohol can be so powerful that individuals with severe alcohol use disorder might resort to ingesting non-beverage forms like hand sanitizer or rubbing alcohol in absence of conventional alcohol.
Alcohol inhibits the function of hormones in the kidneys, leading to diuresis and potential dehydration. Its pervasive use also leads to various adverse health effects, including worsened acid reflux and dehydration.
Alcohol's Effects: Behavior, Sleep, and Mood Changes
Mel Robbins speaks to the sedative effect of alcohol, using it to unwind after work. However, doubts arise regarding whether alcohol genuinely aids sleep or if it just induces a state of unconsciousness. Dr. Sarah Wakeman explains that alcohol indeed hastens sleep onset but disrupts sleep patterns, causing less restful sleep and frequent awakenings.
The intake of alcohol can modify behavior and mood, with potential improvements in mood overtime correlating with reduced or abstained alcohol consumption. Alongside mood benefits, someone might experience other positive changes like better skin, balanced hormones, and improved exercise capacity.
Moreover, the hangover symptoms experienced after drinking – including headache, exercise intolerance, and irritability ...
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Alcohol's Effects on Body and Brain
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- You can track your alcohol intake using a dedicated journal to monitor its effects on your mood and sleep. By noting down the type and amount of alcohol consumed, along with your mood and sleep quality, you'll be able to identify patterns and potentially reduce intake if you notice negative impacts. For example, if you find that drinking wine in the evening leads to restless sleep, you might decide to limit or avoid wine before bedtime.
- Create a hydration plan that includes drinking a glass of water between alcoholic beverages to counteract the diuretic effect of alcohol. This can help maintain hydration levels and potentially reduce the severity of hangovers. For instance, if you plan to have a few drinks at a social event, make sure to alternate each drink with a glass of water.
- Engage in a 30-day alcohol-free challenge to ...
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The Health Risks and Consequences of Alcohol Use
Alcohol: A Leading Preventable Cause of Cancer and Health Issues
According to the Surgeon General of the United States, alcohol is the leading preventable cause of cancer. The advisory report pushes for alcohol to carry a cancer warning label, similar to cigarettes. Robbins, expressing her own recent awareness of this link, underscores the importance of disseminating this information to the public.
Alcohol Consumption and Cancer Risk, Including Breast Cancer
Sarah Wakeman highlights that alcohol increases the risk for various types of cancer, particularly breast cancer, due to its association with hormone levels—a key area of research. People with a history of cancer should be especially mindful of this increased risk. Other cancers related to alcohol tend to stem from the liver or gut, reinforcing the toxic impact alcohol has on these organs.
Liver Damage Progression: Fatty Liver, Cirrhosis, Liver Failure
Wakeman describes the liver damage caused by heavy alcohol use, starting with fatty liver, which can revert if drinking stops. However, continued abuse can evolve into cirrhosis and then liver failure. Alarmingly, she has treated patients as young as their early 30s with cirrhosis and reports a 25% spike in alcohol-related deaths since the onset of COVID, with noticeable increases among women and younger individuals.
Alcohol's Effects on Kidneys, Gut Microbiome, and Organs
Heavy alcohol use impedes kidney function by mak ...
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The Health Risks and Consequences of Alcohol Use
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Clarifications
- ADH, or antidiuretic hormone, plays a crucial role in regulating the body's water balance by controlling how much water is reabsorbed by the kidneys. When alcohol impairs the kidneys' response to ADH, it can lead to increased urination and dehydration. This disruption in kidney function is one way in which heavy alcohol use can negatively impact the body's overall health.
- The gut microbiome is a collection of trillions of microorganisms living in the digestive tract. Alcohol consumption can disrupt the balance of these microorganisms, leading to gut dysbiosis. This imbalance can contribute to gut permeability issues, potentially causing leaky gut syndrome. Changes in the gut microbiome due to alcohol intake can impact overall gut health and potentially influence various aspects of physical health.
- The brain-gut axis is a bidirectional communication system between the brain and the gut microbiome. It plays a crucial role in regulating various bodily functions, including digestion, metabolism, and immune response. Alcohol consumption can disrupt this axis, leading to gut dysbiosis, inflammation, and potential impacts on mental health. Research on the brain-gut axis is growing, highlighting its significance in understanding the effects of alcohol on both physical and mental well-being.
- Alcohol can affect hormone levels in the body, which is a ke ...
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Strategies For Moderating or Stopping Alcohol Use
The issue of problematic alcohol use is complex and affects many people. The discussion led by experts like Wakeman and Robbins offers a thoughtful approach to understanding and addressing individually tailored solutions for alcohol consumption.
Spectrum of Alcohol Use and Identifying Problematic Patterns
Sarah Wakeman and Mel Robbins underscore that drinking habits exist on a spectrum, and recognizing where one falls on this can be crucial for personal health goals.
Signs of Alcohol Use Disorder: Loss of Control, Compulsion, Ignoring Consequences
Understanding how frequently and how much alcohol one is consuming can be indicative of their risk. Signs of Alcohol Use Disorder include losing control over drinking, compulsive alcohol use, and continued drinking despite negative consequences. Examples of this are persistent drinking despite it causing health issues such as elevated liver tests, or if it's affecting work or personal relationships.
Alcohol as a Coping Mechanism for Mental Health or Life Challenges
The podcast also explores alcohol use in the context of mental health and life challenges. Alcohol can temporarily relieve symptoms of mental health conditions, but heavy drinking can worsen the management of conditions like depression and anxiety. Risk factors for an alcohol use disorder include traumatic life experiences, untreated anxiety and depression, and low self-esteem.
Tips For Reducing Alcohol: Keep a Diary, Remove From Social Situations
When attempting to moderate or stop drinking, individuals are advised to share their goals with family or friends for support and suggest alternative non-drinking activities. Wakeman suggests keeping a drinking diary to tra ...
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- You can create a personalized reward system to incentivize alcohol-free days by choosing rewards that are meaningful to you, such as a new book, a massage, or a special meal for every week you meet your non-drinking goals. This positive reinforcement can help shift the focus from what you're missing out on to what you're gaining.
- Develop a hobby that requires focus and dexterity, like model building or knitting, which can occupy your hands and mind during times you'd typically drink. Engaging in such activities can provide a sense of accomplishment and reduce the temptation to use alcohol as a coping mechanism.
- Start a small, informal support group ...
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Constructive Conversations About Alcohol With Loved Ones
In a discussion about addressing alcohol use with loved ones, experts stress the importance of compassion, support, and practical strategies over traditional "tough love" methods.
Avoiding Mistakes In Addressing Alcohol Use With Others
Dr. Wakeman explains that the best way to broach concerns about a loved one's drinking is without blame or judgment. This loving approach underscores the limits of "tough love" and emphasizes the need for compassion and support. Wakeman highlights that behaviors like punishing or threatening do not facilitate change; it's love, safety, and hope that support individuals in making difficult changes.
Limits of "Tough Love" and the Need For Compassion and Support
Wakeman criticizes concepts such as "tough love," "enabling," and "hitting bottom," pointing out that they can be harmful to individuals already coping with mental health challenges. She advises shifting the focus from blaming individuals for their failures to assessing whether they have adequate support and resources. The goal is to facilitate easier changes for those struggling with alcohol use disorder by focusing on improving their lives, not just waiting for them to reach a crisis point.
Broaching the Topic With College-Aged Children Non-judgmentally
When broaching the topic of alcohol with young adults, Wakeman and Robbins suggest starting conversations early and pragmatically without scare tactics. They advise focusing on practical risks that resonate with college-aged children, like unsafe situations and sexual vulnerability, without delving into addiction or liver failure, which may seem distant concerns. It's crucial to maintain non-judgmental and open communication so that children feel safe to discuss both small and big issues.
Supporting a Loved One Changing Their Relationship With Alcohol
The episode focuses on aiding in making the best health decisions, whether addressing one's own drinking habits or those of another. Wakeman stresses di ...
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Constructive Conversations About Alcohol With Loved Ones
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Actionables
- Create a personalized "support toolkit" for a loved one with alcohol use disorder, including stress-relief items, a list of sober activities you can do together, and contact information for local support groups. This toolkit can serve as a tangible expression of your support and commitment to their journey without judgment or blame.
- Develop a habit of reflective listening during conversations with your children about alcohol, focusing on understanding their perspective before sharing your own. This practice can foster a safe space for open communication, allowing them to express their concerns and experiences with alcohol without fear of punishment or judgment.
- Organize a monthly "check-in" ...
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