How cutting down on drinking could help unlock your brain’s potential…

There’s no question that excessive alcohol consumption can harm our bodies and brains. But even those who have a more casual relationship with alcohol are likely to find mind and body benefits by reducing alcohol intake. 

Many are testing the waters of giving up alcohol with a sober-curious lifestyle. While not fully pledging to give up all alcohol, forever, those who are sober-curious are trialling the benefits of being alcohol-free. For many, Dry July is a great time to test this out by having some accountability and a worthy cause to rally them!

This week, we’ll take you on a trip through the recent research which is exploring the connection between alcohol and brain health. And the results are encouraging: reducing alcohol intake, even moderately, can lead to significant improvements in brain function. 

While a casual drink now and then may not be a cause for alarm, chronic and heavy alcohol use can have detrimental effects on the brain’s structure and function. Given Australia’s drinking culture, many people also don’t realise they’re drinking at risky levels (i.e. more than 10 drinks per week, or more than 4 per occasion). For example, in 2022-23 nearly 1 in 3 Australians aged over 14 consumed alcohol in a way that put their health at risk (Source: AIHW).

That’s 6.6 million people engaging in risky drinking!

• Brain Shrinkage: Studies have shown a correlation between heavy drinking and a reduction in brain volume, particularly in areas responsible for memory, decision-making, and emotional regulation (Source: BMJ). This shrinkage can manifest as difficulties with learning, memory lapses, and impaired emotional control.

• Neurotransmitter Imbalance: Alcohol affects key chemicals in the brain that regulate mood, thoughts, and actions. This can disrupt their delicate balance, leading to mood-swings, increased anxiety, and sometimes the development of mental health disorders (Source: Nutrients).

• Sleep Disruption: A nightcap might seem like a way to unwind, but alcohol can actually disrupt sleep patterns, leading to less restful sleep and even more fatigue the next day (Source: Handbook of Clinical Neurology). Poor sleep quality is also linked to cognitive decline and an increased risk of dementia (Source: Journal of Neurology, Neurosurgery and Psychiatry).

The good news is that the brain has pretty incredible plasticity, meaning it has the ability to adapt and heal. Reducing or eliminating alcohol consumption can kickstart this healing process.

• Brain Regeneration: Even short-term abstinence from alcohol has been shown to increase grey matter volume, the brain tissue responsible for processing information (Source: Nature). This rebound effect demonstrates the brain's ability to recover and enhance its function.

• Cognitive Enhancement: Studies have shown that individuals who reduce alcohol intake experience improvements in memory, attention, and overall cognitive performance. These improvements can lead to better decision-making, problem-solving, and increased productivity (Source: Journal of Clinical and Experimental Psychology).

• Mental Well-being: Cutting back on alcohol can help reduce anxiety and depression symptoms. While alcohol is a sedative and can numb feelings of anxiety in the short-term, the longer-term effects on the brain can wind up increasing anxiety and leaving you at greater risk of experiencing depression. 

• Set goals: Use the SMART model and define specific, measurable, achievable, relevant, and time-bound goals for reducing your alcohol consumption.

• Monitor Your Intake: Keep a journal or use an app to track your alcohol consumption. This can help you identify patterns.

• Explore Alternatives: Find new hobbies or activities to replace drinking in social settings. Swap dinner plans for brunch or a walk. Set early morning plans and stick to them.

• Seek Support: Consider joining a support group or talking to a therapist if you're struggling to reduce alcohol on your own.

Whether you're a social drinker or someone with a history of heavy alcohol use, reducing your intake by any amount can have significant benefits for your brain health. By making positive changes today, you're investing in a sharper mind, better mental health, and a brighter future.

Remember: If you're concerned about your alcohol consumption or its impact on your brain health, it's always a good idea to consult with a healthcare professional. They can provide personalised guidance and support on your journey to a healthier you.

Thanks for joining us ;

for this edition of MelonMag.

While Dy July has already kicked off, keep in mind that you can start at any time. The benefits of reducing your alcohol intake are evident, and reducing your intake by any amount is a great step in the right direction.

More information about Dry July can be found at their website here.

We want to hear from you! Have you ever taken part in a sobriety challenge? What benefits or struggles did you notice? Let us know by hitting reply to this email - we’d love to chat.

💙 The MM Team

REFERENCES

• Colrain, I. M., Nicholas, C. L., & Baker, F. C. (2014). Alcohol and the sleeping brain. In Handbook of clinical neurology (pp. 415–431). https://doi.org/10.1016/b978-0-444-62619-6.00024-0

• Daviet, R., Aydogan, G., Jagannathan, K., Spilka, N., Koellinger, P. D., Kranzler, H. R., Nave, G., & Wetherill, R. R. (2022). Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nature Communications, 13(1). https://doi.org/10.1038/s41467-022-28735-5

• De Visser, R. O., & Piper, R. (2020). Short- and Longer-Term benefits of temporary alcohol abstinence during ‘Dry January’ are not also observed among adult drinkers in the general population: Prospective Cohort study. Alcohol and Alcoholism, 55(4), 433–438. https://doi.org/10.1093/alcalc/agaa025

• Topiwala, A., Allan, C. L., Valkanova, V., Zsoldos, E., Filippini, N., Sexton, C., Mahmood, A., Fooks, P., Singh-Manoux, A., Mackay, C. E., Kivimäki, M., & Ebmeier, K. P. (2017). Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study. BMJ. British Medical Journal, j2353. https://doi.org/10.1136/bmj.j2353

• Xu, W., Tan, C., Zou, J., Cao, X., & Tan, L. (2019). Sleep problems and risk of all-cause cognitive decline or dementia: an updated systematic review and meta-analysis. Journal of Neurology, Neurosurgery and Psychiatry, 91(3), 236–244. https://doi.org/10.1136/jnnp-2019-321896