停酒 30 天，身体会发生什么：一篇综述汇总了 16 项「无酒一月」研究
This Is What Happens to Your Brain and Body After 30 Days Without Alcohol
Women's Health 报道了一篇新发表的综述：布朗大学与布法罗大学的研究者汇总了 16 项关于「一月戒酒」（Dry January）的研究，发表在《Alcohol and Alcoholism》期刊上。参与者画像先说清：以女性居多，偏年轻、收入与学历较高，且参加挑战前多为饮酒量偏大的人。坚持停酒一个月的人自报：情绪更好、体重下降、精力与专注度提升；研究还观察到血压、血管健康与肝功能改善，胰岛素抵抗减轻。值得注意的是，没能完全戒断、只是减量的人，同样在部分健康指标上有所改善；六个月后随访，参与者整体饮酒量更低、酒精使用障碍的迹象也更少。受访专家给出的解释包括：酒精本身带热量且会降低自控、带来额外进食，酒精干扰深度睡眠，以及酒精作为抑制剂对情绪的长期影响。背景数字：盖洛普调查显示，35 岁以下成年人中自称喝酒的比例已从二十年前的 72% 降至 62%。证据限制必须写明：这是一篇对既有研究的综述、不是单项随机对照试验，多项结局来自参与者自报，样本以特定人群为主，不能直接推广到所有人；它支持的是「减少饮酒有益」这一方向，而不是某个具体天数的疗效保证。编辑提醒：长期大量饮酒者突然停酒可能出现戒断反应，这类人群应先咨询医生、不要自行骤停；本文不构成医疗建议。
- Researchers from Brown University and the University at Buffalo reviewed 16 studies on people who participated in Dry January.
- The participants were more likely to be female, younger, have higher incomes, have a college degree, and were heavy drinkers before the challenge started.
- Those who abstained for a month reported feeling happier, that they lost weight, and that they had more energy.
Whether you’re currently in the midst of Sober October or are thinking ahead to doing Dry January, here's some welcome news for you: Researchers from Brown University and the University at Buffalo dove into the health impact of an alcohol-free month—and the results are inspiring.
But first, know that if you're looking to scale back on drinking, you're not the only one: A Gallup poll found that just 62 percent of adults under age 35 say they drink, which is down from 72 percent two decades ago.
So, what happens in your body when you stop drinking for 30 days? And what if you cut back, but don't totally quit? Keep reading to find out.
Meet the experts: Megan Strowger, PhD, is the lead study author and post-doctoral research associate at University at Buffalo. Susan Kelly-Weeder, PhD, is a researcher and dean of the George Washington University School of Nursing.
What did the study find?
Researchers analyzed data from 16 studies on Dry January for the review, which was published in the journal Alcohol and Alcoholism. They found that people who participated in Dry January were more likely to be female, younger, have higher incomes, have a college degree, and were heavy drinkers before the challenge started.
The participants reported feeling happier when they swore off alcohol for the month. They also were more likely to say that they lost weight, were able to concentrate more, and had better energy than they did before. The researchers even noticed physical changes, like the participants had better blood pressure, vascular health, and liver function, and had less insulin resistance, which is considered a precursor to diabetes.
Even people who cut back—but didn’t quit entirely—saw some improvements in those health metrics.
Overall, participants were also more likely to drink less and have less signs of alcohol use disorder during a six-month follow-up. Dry January “likely provided an opportunity for self-reflection,” says Megan Strowger, PhD, study co-author and post-doctoral research associate at University at Buffalo. “Dry January is a great opportunity to re-evaluate your relationship with alcohol.”
Why does skipping alcohol for a month benefit your health?
For one, alcoholic drinks have calories, and they can also impact how much people eat, says Susan Kelly-Weeder, PhD, researcher and dean of the George Washington University School of Nursing. “People often eat after drinking in an attempt to decrease the impact of the alcohol and so consume extra calories,” she says, adding that drinking lowers inhibitions, which could further influence what and how much you eat.
Being at an unhealthy weight can raise the risk of a host of health issues, while cutting out alcohol can help with healthy weight loss.
What's more, alcohol can mess with your sleep, which can impact your physical and mental health, Kelly-Weeder points out. “Most adults do not get enough quality sleep and we know that alcohol use interferes with deep restful sleep,” she says. “Once alcohol is eliminated, people begin to sleep better.”
On the mental health side, alcohol can do a number on your brain, Strowger says. “Alcohol’s reputation is people having fun and the social benefits, but alcohol is fundamentally a depressant. Over time, that can impact mood, happiness, and mental health. By removing that influence in a short period [like Sober October or Dry January], it allows the brain to stabilize.”
What happens when you cut back (but don't quit)
The study also found you can still see health perks if you just drink here and there. “The key takeaway is that any reduction in alcohol consumption helps,” Strowger says. Even if someone didn’t fully avoid alcohol for the entire month, cutting back from their usual amount resulted in some health benefits.
Ultimately, experts say it’s a good idea to reduce your alcohol use when you can. “Every little bit helps,” Kelly-Weeder says.
来源：颜如玉编辑台 · womenshealthmag.com