Whilst the most effective method of reducing inflammation is quitting alcohol altogether, decreasing the amount of alcohol you consume, alongside making some core changes to your diet and lifestyle, can also have a significant impact.
A 2021 review of research notes that several studies determined that two to four weeks of abstinence from alcohol by heavy-alcohol users helped reduce inflammation and bring down elevated serum levels in the liver. In short: A few weeks off will help.
Heavy alcohol consumption contributes to systemic inflammation by interfering with the body's natural defenses against the influx of gut microbiota and its products.
If you stop drinking alcohol for a whole month, you can reduce the stress placed on your GI tract. It could help you with bloating. Alcohol is also an inflammatory agent. If you stop drinking alcohol for a month, you will have less inflammation throughout your body, getting rid of aches and pains.
Overall benefits of three weeks without alcohol
Weight loss. Clear skin. More energy. Improved gym performance.
So what happens when you stop drinking? The good news is that the liver is the only organ that can restore and regenerate itself. Because the liver is in a constant state of regeneration, in many cases the healing process can begin within just weeks after foregoing alcohol.
Alcohol's Effect on Immunity and Inflammation. Alcohol can induce intestinal inflammation through a cascade of mechanisms that subsequently lead to inflammation and organ dysfunction throughout the body, in particular in the liver and brain.
Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).
Red wine has a compound in it called resveratrol, which has well-established anti-inflammatory effects. Some studies show wine consumption is associated with a reduced risk of knee OA, and moderate drinking is also associated with a reduced risk of RA.
Wine. It's true; studies suggest that wine is rich in antioxidants and has anti-inflammatory properties thanks to a compound called resveratrol found in most varieties. However, these benefits are best consumed in moderation as heavy alcohol drinking can negatively impact overall health.
Tequila has far less sugar than most other liquors, which means less acne, inflammation, and broader cell damage to your skin after a long night of drinks. Plus, it's the only liquor on the list that can also claim some health benefits, including lowering blood sugar and decreasing bloating.
Chronic Inflammation & Alcohol: An Introduction
Visible signs of inflammation include swelling, redness, pain, and warmth. When inflammatory cells are successful at eliminating a harmful intruder, the inflammation process resolves itself.
Even your liver can begin to recover when you stop drinking. If you have a fatty liver or alcoholic hepatitis, your liver can repair itself, and you could decrease the damage. You may not be able to reverse the course of cirrhosis, but deciding to stop drinking can add years to your life.
BENEFITS: Less inflammation, better sleep, reduced anxiety, improved mood & energy, healthier-looking skin, potential weight loss.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
A c-reactive protein test measures the level of c-reactive protein (CRP) in a sample of your blood. CRP is a protein that your liver makes. Normally, you have low levels of c-reactive protein in your blood. Your liver releases more CRP into your bloodstream if you have inflammation in your body.
Organs known to be damaged by long-term alcohol misuse include the brain and nervous system, heart, liver and pancreas. Heavy drinking can also increase your blood pressure and blood cholesterol levels, both of which are major risk factors for heart attacks and strokes.
Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups. In fact, it's quite the opposite.
Recent research shows that a 3 weeks abstinence from alcohol can help facilitate a complete recovery of the gut barrier. But it takes even long for your microbiome to get back to normal. Either way, a good start is to reduce your alcohol intake first to see how that can help improve your gut!
By 4-8 weeks after quitting, your gut will start to level out. Your sleep-quality will improve. Though we may fall asleep faster when we drink, our brains actually increase alpha wave patterns, which cause our brains to be more active than they should be while we sleep.