Reduce the burden on your liver by abstaining from alcohol!
The effects of alcohol detox and quitting drinking
Explaining the tips to continue
2024.12.5
- # No drinking
- # liver
- # Detox
Have you been drinking too much lately?
Learn the correct information about alcohol prohibition!
If you've been feeling lethargic or fatigued lately, or if you feel like your sleep quality has worsened, liver fatigue may be the cause. In particular, for people who have a habit of drinking alcohol, there are many cases where an overworked liver has a variety of adverse effects on the mind and body.
In this article, we will explain in detail the relationship between the liver and alcohol, the effects of alcohol detox and tips for maintaining it, and introduce recommended ways to drink alcohol for those who find it difficult to abstain from alcohol. Please refer to this article if you are aiming to abstain from alcohol, if you can't quit drinking, or if you want to have a good relationship with alcohol.
What is the Liver?
The liver is the largest internal organ, located under the ribs in the upper right abdomen. It weighs over 1 kg in an adult, which is about 50/1 of the body weight. Three blood vessels, the hepatic artery, portal vein, and hepatic vein, carry about 1.5 L of blood per minute to support vital functions.
The liver is known as the "silent organ," and even if there is some abnormality, there are almost no subjective symptoms. On the other hand, it is also characterized by its excellent regenerative and compensatory abilities.
First, we will explain in detail the role of the liver and the relationship between the liver and alcohol.
The role of the liver
The functions of the liver are:
- Detoxification
- Nutrient storage and metabolism
- Bile production and secretion
Detoxification is one of the liver's important roles. It neutralizes harmful substances such as alcohol in alcohol and nicotine in tobacco, converting them into harmless substances and excreting them in urine and bile.
The liver also plays a role in storing, breaking down, and synthesizing nutrients. It converts glucose absorbed by the stomach and intestines, and lactic acid in the blood that increases after exercise, into glycogen, an energy source. It also plays a variety of roles related to blood, such as storing folic acid and vitamin B12, which are necessary for the production of red blood cells, and supplying them to the bone marrow, and synthesizing fibrinogen, a clotting factor necessary for hemostasis.
Another role of the liver is to produce and secrete bile to excrete waste products and cholesterol from the body.
The relationship between the liver and alcohol
When you ingest alcohol, 20% is absorbed through the stomach, 80% through the small intestine, and most of it is processed by the liver.※ 1
Alcohol in the body is broken down by alcohol dehydrogenase (ADH) in the liver and is ultimately excreted in urine, sweat, and breath. The harmful substance produced during this process is acetaldehyde.
The liver has the ability to detoxify acetaldehyde, but if you drink too much alcohol, it cannot break it down sufficiently, causing symptoms such as a red face, headaches, and nausea.
In addition, when the liver breaks down acetaldehyde, fat is more likely to be synthesized, which can lead to the accumulation of neutral fats in the liver and the development of fatty liver, cirrhosis, etc. Caution is required as chronic liver dysfunction caused by fatty liver and cirrhosis often leads to heart diseases such as angina and myocardial infarction.
The effects of alcohol detox through abstinence
"When you abstain from alcohol, you can expect the following alcohol detox benefits.
- Restoration of liver function
- Diet effect
- Improved sleep quality
- Prevents skin aging
- Mental stability
In the next chapter, we will explain in detail the detox effects of each. Consider abstaining from alcohol for the sake of your physical and mental health.
Restoration of liver function
By cutting out alcohol, which damages the liver, you can expect your liver function to recover.
The amount of alcohol that the liver can process in one hour is said to be 1g per kg of body weight, which is about one-quarter of the amount of sake (1g).※ 1The more alcohol you drink, the more your liver has to constantly process it.
When the liver becomes fatigued, symptoms such as general fatigue, lethargy, and loss of appetite appear, and it can lead to diseases such as liver cancer and cirrhosis, causing health problems.
It is important to abstain from alcohol in order to give your liver a sufficient rest. Start by taking one or two days off alcohol per week.※ 1
Diet effect
Abstinence from alcohol is effective for dieting because it reduces calorie intake and overeating and normalizes basal metabolism.
Alcohol contains as many calories as one bowl of rice, and also has the effect of increasing appetite. In addition, the liver prioritizes breaking down alcohol, using enzymes, vitamins, and minerals, which slows down the metabolism of the three major nutrients - carbohydrates, lipids, and proteins - making you more likely to gain weight. Other causes of weight gain include the sudden rise in blood sugar levels and deterioration of the intestinal environment caused by alcohol, and swelling caused by high blood alcohol levels.
People who are on a diet, as well as those who are trying to have a body that is less likely to gain weight and easier to lose weight, should try to abstain from alcohol.
Improved sleep quality
Abstaining from alcohol is important for improving the quality of your sleep.
Drinking alcohol can help you fall into a deep sleep, but in the latter half of your sleep, your REM sleep increases, putting you in a state where your body is resting but your brain is awake. When REM sleep increases, your sleep quality decreases, and you suffer from symptoms such as not waking up refreshed and feeling sleepy during the day.
Alcohol also has a diuretic effect, which can cause sleep disorders. Getting up to go to the bathroom at night can lead to chronic sleep deprivation, which can eventually manifest as physical and mental discomfort.
Abstain from alcohol, as the quality of your sleep affects your health, concentration, and performance.
Prevents skin aging
Regulating skin turnover is important to prevent blemishes, wrinkles, sagging, dryness, and other problems.
Abstinence from alcohol can improve liver function and normalize skin turnover. In order for the liver to break down alcohol, it needs many nutrients such as vitamins, minerals, and zinc. This can lead to nutritional deficiencies in the skin, resulting in a variety of skin problems. By abstaining from alcohol, the nutrients that were used to break down alcohol can reach every corner of your skin, resulting in healthy, youthful skin.
If you are concerned about the aging of your skin, we recommend that you abstain from alcohol for about 1 to 2 weeks.
Mental stability
Abstaining from alcohol improves the quality of your sleep, produces melatonin, and increases the secretion of serotonin, known as the "happiness hormone," which has a calming and relaxing effect on the mind.
On the other hand, alcohol has the effect of causing mood changes such as depression and irritability. Symptoms such as negative comments and low self-esteem when drinking alcohol are caused by a decrease in serotonin. In addition, when the brain does not function properly, it can cause aggressive and impulsive behavior toward family and friends, which can have a negative impact on mental health.
By abstaining from alcohol, you can stabilize your mental health and live a stress-free life.
How long does it take for the liver to recover after quitting drinking?
It is said that changes in sleep quality can be seen already after three days of abstinence, and fatigue and tiredness are reduced after about two weeks. After abstaining from alcohol for one month, blood test values will approach the standard values. As liver function improves, liver fat can be reduced by about 3%.
However, it will take several more months for your liver to fully return to its original state. To start with, aim to abstain from alcohol for three days at a time, then gradually extend that period to one month, then two months.
Alcohol detox by abstinence
Tips for continuing
Finally, we will introduce some tips on how to continue your alcohol detox by abstaining from alcohol. If you find yourself drinking too much and are having trouble maintaining your abstinence, or if you are struggling to stay motivated, please use these tips as a reference.
Drink water/carbonated water
When you want to drink alcohol, the key is to fill yourself up with water or carbonated water and divert your mood. Be sure to drink it when you get home, at dinner, or after a bath. For those who prefer the smooth taste of beer, carbonated water is recommended for its refreshing feel.
Water and carbonated water have the effect of improving basal metabolism, excreting waste products, and improving constipation, and will support you in building a healthier body.
Find great tasting non-alcoholic drinks
Non-alcoholic drinks are a great ally in alcohol detox.
Non-alcoholic beverages are beverages with an alcohol content of 0.00% that have a similar taste and aroma to alcoholic beverages.※ 2
In recent years, various types of non-alcoholic drinks have been sold at convenience stores and supermarkets and are available at reasonable prices. However, many non-alcoholic drinks contain sweeteners and food additives, so you should be careful not to drink too much.
Declare to those around you that you are abstaining from alcohol
It is very difficult to maintain abstinence from alcohol on your own. Declare your abstinence to your family, friends, and colleagues, and ask for their cooperation. Also, avoid drinking parties as much as possible, and if you receive an invitation that you cannot refuse, let them know that you are abstaining from alcohol in advance.
For those who find it difficult to abstain from alcohol
Recommended ways to drink alcohol
Forcing yourself to refrain from drinking alcohol can only cause stress, which may lead to increased drinking and frequency. Also, it is not easy to suddenly change your lifestyle, so first try changing the way you drink.
From here on, we will introduce recommended ways to drink alcohol for those who find it difficult to abstain from alcohol. Let's aim for a healthy daily life while managing alcohol well.
Use in moderation
It is important to drink alcohol in moderation. The Ministry of Health, Labor and Welfare recommends limiting your alcohol intake to around 1g per day as "moderate drinking."
The amount of alcohol equivalent to 20g of pure alcohol for each type of alcohol is as follows:
Types | the amount | Pure alcohol content |
---|---|---|
Beer (5%) | Medium bottle (500ml) | 20g |
Sake (15%) | 1 go (180ml) | 22g |
Shochu (20%) | 1 go (180ml) | 29g |
Chuhai (7%) | Regular can (350ml) | 20g |
Wine (12%) | 2 glasses (240ml) | 24g |
Whisky (40%) | Double water (60ml undiluted sake) | 19g |
(※ 1)
One glass of beer is equivalent to about 1g of pure alcohol. One medium-sized bottle or tall can (7ml) is equivalent to 500g of pure alcohol. One small sake cup contains 1g of pure alcohol, so it is best to limit yourself to 20 go. For shochu, limit your alcohol content to about 1 go (4ml) if the alcohol content is 1%, and 20 go (1ml) if it is 180%.
People whose faces turn red even after drinking small amounts of alcohol and people aged 65 or older should reduce the amount of pure alcohol they consume.
Have a resting day
The term "liver rest day" was created with the purpose of "setting aside at least one day a week without drinking alcohol to give your liver a rest."
Three days a week on abstaining from drinking alcohol not only reduces the total amount of alcohol consumed, but also has the benefit of repairing DNA and organs damaged by alcohol, which is expected to reduce the risk of death. On the other hand, it has been found that those who do not have days off from drinking alcohol have a mortality rate that is 3 to 1.5 times higher than those who have days off from drinking.※ 3
It is more effective to have a day off from drinking once every 5-2 days than to have two consecutive days off after drinking for five days. First, choose a day of the week and start by having one day off from drinking per week.
Taking supplements
There are several supplements available on the market that support liver function, supplement nutrients that tend to be lacking when drinking alcohol, and help maintain the health of people who drink alcohol.
In particular, we recommend supplements that contain the following ingredients:
- Shijimi
- Turmeric
- Liver extract
Shijimi clams are rich in ornithine, taurine, and alanine, which improve liver function and help break down acetaldehyde. They also contain vitamin B2, which protects the stomach lining, and succinic acid, which suppresses the rise of cholesterol.
The curcumin contained in turmeric enhances the liver's detoxification function and promotes gastrointestinal function, making it effective in preventing hangovers.
Liver extract is made by breaking down and extracting enzymes from pork liver to make it easier to digest and absorb. It contains high-quality active ingredients such as amino acids necessary for liver regeneration, as well as proteins and minerals essential for maintaining health.
Summary
In this article, we have provided a detailed explanation of everything from the overview and role of the liver to the effects of alcohol detox through abstinence from alcohol, tips for continuing abstinence, and recommended ways to drink alcohol.
The liver has the functions of detoxifying harmful substances, storing, breaking down and synthesizing nutrients, and excreting unnecessary waste products and cholesterol from the body. The liver and alcohol are closely related, and excessive drinking reduces liver function and causes various health problems. Therefore, abstinence from alcohol is important for the health of both the body and mind.
Make good use of substitutes such as water, carbonated water, and non-alcoholic drinks, and get help from those around you to successfully quit drinking.
However, if you try to forcibly abstain from alcohol, you may end up drinking more and more frequently. Try to drink in moderation, set aside two or three days as a day off from drinking, and use supplements to manage your alcohol intake wisely.
References
- *1 Ministry of Health, Labor and Welfare | e-Health Net
- *2 Public Interest Incorporated Association of Alcohol Health and Medicine | Alcohol Advertising Review Committee | Voluntary standards for alcohol advertising and promotion and labeling of alcohol containers
- *3 National Cancer Center, Cancer Control Institute | Association between drinking patterns and total mortality
Tomoko Kamezaki (Dietitian)
After graduating from a university dietitian training course, she worked in the manufacturing and product planning of a food manufacturing company, and in new product development at a convenience store. After quitting her job when she became pregnant, she started the "Kamegohan Cooking School," where she mainly holds courses on additive-free furikake and fasting, teaching people how to eat and prepare them. She currently manufactures and sells furikake to be prepared on the day of the full moon, and instant soup bases. In addition, she is also active as a therapist who provides non-massage chiropractic treatments that address the root causes of illness.