The benefits of drinking less
Cutting back on alcohol? You could be in for some pleasant changes to the way you look and feel within just a few days, as well as cutting your risk of medium- and longer-term health problems.
A sound night's sleep, brighter skin and improved mood. Cutting back on alcohol can have positive effects on the way you look and feel - often within just a few days.
Cutting back on the amount you drink could improve your overall mental health too. And at the same time you could be reducing your medium- to longer-term risks of serious illnesses including liver and heart disease.1,2
How much alcohol is too much?
The UK Chief Medical Officers' (CMOs) low risk drinking guidelines recommend it’s safest for both men and women to drink no more than 14 units a week, spread over three or more days with several drink-free days, and no bingeing.
One unit of alcohol is 10ml (ten millilitres) of pure alcohol. The number of units you are drinking depends on the size and alcohol content of your drink.
Unit and calorie calculator
If you’re currently regularly drinking more than the low risk drinking guidelines, you will be building up a tolerance to alcohol. This might mean that you notice the effects of alcohol less, but the more you drink the greater the risk to your health – including the risk of becoming dependent on alcohol.
It’s also important to limit how much you drink on any single occasion. By avoiding drinking heavily over a short space of time, often called ‘bingeing’ or ‘binge-drinking’, you will be reducing your risk of accidents, making decisions you regret, and alcohol poisoning – which can be fatal.
Benefits of reducing your drinking
As well as limiting your risks from alcohol-related health problems, cutting down to stick to the low risk drinking guidelines will have a whole range of benefits that you could notice almost straight away.
Deeper sleep and more energy
Alcohol affects your sleep. When you drink you spend less time in the essential restorative REM-stage of sleep,3 and you’re more likely to wake early and find it hard to drop off again. If you drink less, you’re less likely to snore,4 or need to get up to go to the toilet during the night – so everyone should get a better night’s sleep all round.
Brighter mood
Alcohol can make stress and feelings of anxiety worse.5 That’s because it disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings and actions – and sometimes your long-term mental health.6 Drinking less can help you avoid low moods, more of the time - try keeping a mood diary to see if you notice the improvements from cutting back.
Better skin
Alcohol dehydrates your body, including the skin – and this happens every time you drink.7 Cutting out the dehydrating (or ‘diuretic’) effect of alcohol means your skin will be losing less fluid and vital nutrients – so you could wave goodbye to dull, dry skin.
Slimmer waistline
Alcohol contains seven calories a gram - almost as many as pure fat. Most people who drink alcohol consume it as ‘extra’ calories to their normal diet, so by cutting back you will be reducing your total calorie intake, which can help you maintain a healthy weight.8 Cutting back will make you less likely to have a 'beer belly'.
A happier stomach
Alcohol irritates your gut – including your stomach. Cutting back will lower your risk of heartburn,9 pain (‘gastritis’) and stomach ulcers.10
And if you’re cutting back from heavy regular drinking, you will be allowing your body to digest food and absorb vital nutrients normally again, particularly certain proteins, vitamins and minerals.11
Discover new interests
If you tend to drink in the same place, or at the same time, or with the same people, cutting back may mean you change your routine. By doing something different with your time you could discover new interests and meet new people. You might even save some money too.
Get support
If you’re worried or want to talk with someone confidentially, we can help. Drinkchat is a confidential online web chat service, for anyone who wants to talk to someone about their own drinking (or someone else's). It's available weekdays 9am to 2pm.
Alternatively, call Drinkline confidentially on 0300 123 1100 on weekdays 9am to 8pm and weekends 11am to 4pm.
Alcohol support services
If you are concerned that you or someone you care about has a problem with alcohol there is a lot of help available. Here you can find useful links and phone numbers to get the support you need.
Get support
Further advice and information
Arming yourself with strategies and tips can help you or a loved one take small steps towards big results.
References
[2] Chiva-Blanch, G. and Badimon, L. (2020). Benefits and Risks of Moderate Alcohol Consumption on Cardiovascular Disease: Current Findings and Controversies. Nutrients, 12(1), 108.
[5] Becker, H.C. (2017). Influence of stress associated with chronic alcohol exposure on drinking. Neuropharmacology, 122, 115-126.
[6] Boden, J.M. and Fergusson, D.M. (2011). Alcohol and depression. Addiction, 106(5), 906-914.
[7] Kwok, A., Dordevic, A.L., Paton, G., Page, M.J. and Truby, H. (2019). Effect of alcohol consumption on food energy intake: a systematic review and meta-analysis. British Journal of Nutrition, 121(5), 481-495.
[9] Haber, P. S., & Kortt, N. C. (2021). Alcohol use disorder and the gut. Addiction, 116(3), 658-667.
[11] Chiva-Blanch, G. and Badimon, L. (2020). Benefits and Risks of Moderate Alcohol Consumption on Cardiovascular Disease: Current Findings and Controversies. Nutrients, 12(1), 108.
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Last Reviewed: 2nd May 2023
Next Review due: 2nd May 2026