Taking Care of Your Liver: How to Stop Drinking Alcohol

It’s a difficult question to answer. It’s addictive and makes you feel good – an easy fix that’ll keep you going. Still, maybe you’ve realized that it’s time to make a change. There isn’t an easy way to stop drinking, but taking the first step will help improve your health little by little. It’ll make all the difference for both you and your loved ones as you grow older.

Learn more: 3 Reasons to Stop Drinking

According to the US Centers for Disease Control and Prevention (CDC), drinking too much can be defined as follows:

• Binge drinking
  • Women: 4 or more drinks in one session
  • Men: 5 or more drinks in one session
• Heavy drinking
  • Women: 8 or more drinks a week
  • Men: 15 or more drinks a week

The “Am I An Alcoholic?” quiz by the American Addiction Centers can help you understand your relationship with alcohol better. Take this quiz to find out whether your drinking puts your health at risk.

Usually, alcohol can stay in your system from 6 hours up to 3 days. Alcohol breathalyzer tests can detect alcohol for about 12 to 24 hours after drinking. Your liver is a vital organ, and it helps your body get rid of toxins. Alcohol is one of the most common toxins it processes.

However, it can only manage small amounts of alcohol at a time. One drink can be processed in about an hour. After that, your liver may get too overwhelmed, and alcohol may enter your bloodstream. From here, it travels throughout your body and reaches your brain – causing the sensation of feeling “drunk”.

Unfortunately, excessive alcohol use can damage your liver badly. Too much for too long can severely hinder your liver function, impacting your health negatively. You may face fatty liver disease or cirrhosis, which puts you at a higher risk of liver cancer.

Alcohol affects your health in many aspects, beginning with disrupting brain function and how you think. The more you drink, the more you may start to notice the effects of alcohol on your health.

The short-term side effects of drinking too much include:

• Higher risk of falls, accidents and injuries
• Hangovers
• Alcohol poisoning (may affect your breathing or heart rate)
• Weakened immune system

Beyond this, the long-term side effects of drinking too much include increasing the risk of:

• High blood pressure
• Heart damage (irregular heart rate or drooping of the heart muscle)
• Stroke
• Cancer
• Liver inflammation and damage (fatty liver or liver cirrhosis)
• Mood difficulties (increased anxiety, depression or irritability)
• Memory problems or difficulties with learning and focus
• Disrupted sleep
• More frequent disagreements or conflicts with loved ones

It’s never too late to take the first step. Your liver can recover after just a few weeks of alcohol cessation.

The side effects of quitting drinking include:

• 12 to 48 hours after your last drink: Mild headaches, stomach discomfort, anxiety and insomnia.
• Three days to a week after your last drink: More intense symptoms including fever, accelerated heart rate and excessive sweating or alcohol withdrawal delirium.

To stop drinking safely, you should have a plan with your doctor or support group. For heavy drinkers, the body may go through detox when you quit drinking. Symptoms like headaches, anxiety, restlessness and poor mood are common for alcohol withdrawal.

However, if you face serious alcohol withdrawal symptoms like fever, excessive sweating, visions or confusion, you should be prepared to give your doctor a call. Eventually, the milder symptoms will likely subside after a few days.

Still, the effects on your mood, cravings and sleep may continue for a few months. Being prepared is essential to mitigate the side effects of quitting drinking. Simply being aware of what to expect can help you manage this journey better.

Remember why you’ve decided to quit drinking. Whether it’s for your loved ones, your health, or just to feel better about yourself, keeping reminders around you can help you stay motivated on this journey.

Set goals for when you’ll begin cutting back. Who do you trust? Pick someone you trust to be your support system during this journey. Tell them about your goals, and ask them to help you keep accountable.

Another option may be to seek the help of a local support group like Alcoholics Anonymous. Talking to people facing the same challenge could provide you with the support to keep you going, especially in the long run. It can also be helpful to identify and distance yourself from people who may negatively influence your journey, particularly those who may encourage or pressure you to drink.

Think about what happens if you have a bad day, too. A plan to continue moving forward will help you dust yourself off, even if you fall off the wagon.

An easier way to set your goal may be to begin with daily limits. The Dietary Guidelines for Americans recommends no alcohol at all, but if this is too difficult, you can keep it to one or two drinks per day at most.

Another approach is to focus on getting through smaller, more manageable periods of time without alcohol, such as one day, one hour or even one minute at a time. This can help take the pressure off, making the process less overwhelming. By breaking it down into smaller steps, you can gradually work your way towards longer periods without alcohol.

Drinking may have been a big social affair for you. Being near friends, places or events associated with drinking may make quitting harder. If possible, try to avoid potential triggers. You may need to adjust your lifestyle or find some new hobbies or activities to replace old habits.

If you do find yourself having to attend events where you’ll be near lots of drinking, be prepared to say “no” to a drink. Although it may be awkward at first, with some practice, things will get easier.

Finally, be kind to yourself. If things are too difficult, it may be time to take a step back. Get in touch with your support system and let them hear you out. You don’t have to do this on your own. Remind yourself why you’re on this journey to stop drinking, and remember who you’re doing all this work for – be it for yourself or your loved ones.

Quitting drinking may feel like an insurmountable challenge at times – but with the right support, you can make it through.