The effects of alcohol on metabolic health

The landscape of alcohol consumption in the UK is changing. There is an overall reduction in the number of people who drink, as well as the quantity that the average person drinks, with per capita alcohol consumption forecast to be 20% lower in 2024 than 2019. Dry January and similar campaigns are a part of this, and a good strategy if you want to consider reducing how much you drink, though it’s important to plan well for a positive Dry Jan and avoid some common pitfalls. 

There’s no completely safe level of alcohol, but the NHS recommends drinking no more than 14 units a week, spread across 3 days or more. That’s around 6 medium (175ml) glass or wine, or 6 pints of 4% beer each week. The British Liver Trust recommends having at least 3 alcohol-free days in a row to give the liver time to recover. 

The average weekly consumption for men stands at 17.6 units and for women at 9.0 units; however, younger adults are increasingly opting for sobriety. There’s a growing trend towards abstinence among 18- to 24-year-olds, with 26% identifying as teetotal in 2024—a significant increase from previous years. This generational shift is reflective of changing social norms, heightened health awareness, financial pressures, and the increasing availability and quality of alcohol-free alternatives.

What is metabolic syndrome and how does it relate to alcohol?

Metabolic syndrome is very common, with around one in four adults in the UK thought to have it. Studies, as well as Qured’s testing data, suggest the risk is even higher in sedentary or high-stress occupations. 

Metabolic syndrome is a cluster of conditions that increase your risk of heart disease, stroke, type 2 diabetes, some cancers, and even dementia. High blood pressure, high blood sugar levels, cholesterol imbalance, abnormal liver enzymes, and excess body fat around the waist are the five indications, and having at least 3 qualifies you as having metabolic syndrome. Learn more about Metabolic Syndrome here. 

All of these conditions are linked to inflammation, which means your body reacts the same way it would if you had an illness or an infection. An inactive lifestyle, unhealthy diet, not getting enough sleep, smoking, and drinking a lot of alcohol all considerably raise your risk.

There is a dose-response relationship between alcohol and cardiovascular disease, showing that even moderate consumption increases risks for diseases associated with inflammation and metabolic dysregulation. Alcohol specifically increases the risk of developing metabolic syndrome through:

• Increased blood pressure: Alcohol raises blood pressure, especially in those who already have high blood pressure.
• Increased blood sugar: Alcohol interferes with the body's ability to regulate blood sugar, leading to higher blood sugar levels and insulin resistance .
• Increased triglycerides: Alcohol raises triglyceride levels, a type of fat in the blood.
• Central Obesity: Chronic alcohol consumption, particularly binge drinking, contributes to abdominal fat deposition, a hallmark of metabolic syndrome.
• Liver damage: Alcohol can damage the liver, which can worsen the effects of metabolic syndrome on the liver. This can progress to fatty liver disease and hepatitis.

By reducing the amount of alcohol you drink you can reduce your risk of developing metabolic syndrome. Here are some tips for reducing alcohol consumption in general: 

• Drink in moderation, using the units recommended by the NHS as a maximum amount over the course of a week, avoiding binge-drinking (drinking to get drunk)
• Have at least three consecutive alcohol-free days each week 
• Choose drinks that are lower in calories and sugar, such as wine or clear spirits
• Eat food while you drink to slow down alcohol absorption
• Drink plenty of water to stay hydrated
• Try alternating alcohol and alcohol-free drinks, known as ‘zebra-striping’, while on a night out 
• Download the Try Dry app (or similar) to track your unit, calories, money saved and wellbeing all year round

Dry January

While reducing your alcohol consumption - especially to ensure you’re within recommended limits - is important throughout the year, Dry Jan is a good way to shift your relationship with alcohol. 

Benefits of Dry Jan

• Studies show that participants who abstain for a month often reduce their drinking in the long term
• Doing Dry Jan can help you reset the habit by developing alternative social habits and coping strategies
• Most people start to notice mental health benefits after just doing one month of not drinking: more energy, better sleep, improved mood
• The financial saving from not drinking is a plus point straight after Christmas 

Pitfalls to avoid during Dry January: 

• Avoid peer pressure to drink during Dry Jan 
• Don’t avoid social interaction in the process, try to keep the willpower up 
• Try to incorporate other ways of coping without alcohol to help set good habits for the rest of the year 
• Avoid overcompensating once Dry Jan ends. Binge drinking after can undo the benefit gained
• If you do end up having a drink in one day, don’t give up. Even reducing the number of days you drink can have significant benefits.

If you are concerned about your alcohol consumption or are struggling to cut back, please seek help from a doctor or healthcare professional. If you are a heavy drinker or dependent on alcohol, you should seek medical attention before attempting Dry January, as suddenly stopping can lead to withdrawal symptoms which can be severe or even life-threatening. 

Tips for a Successful Dry January

1. Set clear goals: Define why you’re participating—health, finances, or self-awareness.
2. Find alternatives to alcoholic drinks: Experiment with alcohol-free beverages to stay socially engaged.
3. Track progress: Keep a journal to note improvements in sleep, mood, and energy. There are several helpful apps for this!
4. Build support or try to do Dry January with a friend: Share your goal with friends or join Dry January communities for encouragement.
5. Plan for February: Decide how to approach drinking after January ends to maintain the benefits.

Why not also check your health during Dry January? It’s a good time to review your health goals for the year, and to check your overall and metabolic health. Qured’s metabolic health screen checks thyroid, liver and kidney function, cholesterol levels and looks for signs of poor metabolic function. Regular health checks are important for preventing or reversing metabolic syndrome, as well as maintaining good health throughout your life.