Scientists discover alarming time it takes your brain to repair from alcohol damage – 8 tips to cut back
IT is no secret that alcohol damages our brains.
Waking up after a heavy night at the pub with a thumping headache is enough to indicate boozing doesn’t do your head any good.
Excessive drinking can increase the risk of several brain-related issues like dementia, stroke and depression, studies have shown.
This is especially the case for alcoholics.
Those who suffer from the addiction tend to experience thinning of the cortex, the wrinkled outer layer of the brain critical to decision-making and creativity.
Now, a US study has found the brain can repair damage caused by alcohol in 7.3 months.
Within that time, alcoholics who quit drinking regained total brain thickness, scientists from Stanford University found.
“These results support the adaptive and beneficial effects of sustained sobriety on brain structural recovery in those with AUD,” they wrote.
Over 7.5million people in the UK show signs of alcohol dependence, otherwise known as alcoholism, according to the NHS.
The condition is characterised by the strong, often uncomfortable urge to drink, despite suffering negative consequences from the habit.
The disease is the third leading preventable cause of death in the UK after smoking and obesity-related conditions like diabetes and high blood pressure.
The study, published in Alcohol, looked at the effects of sobriety on alcoholics’ brains.
They made 133 people – 88 of whom were alcoholics – stop drinking and looked at their brains to see how it affected them.
After seven months, the thickness of the cortex had improved substantially in most people addicted to alcohol.
They said it suggests that the brain can repair and regenerate its structure when alcohol is no longer a factor.
However, they warned the study was only conducted on a few people, and more research must be done to confirm the positive findings.
“Larger longitudinal studies are required to examine the neurocognitive and psychosocial correlates of cortical thickness recovery during sustained abstinence in alcohol dependence,” they said.
How to cut back on drinking
IF you're concerned about your drinking, a good first step is to see a GP
They’ll be able to give advice and support on managing your drinking habits and cutting back safely.
This might involve counselling, medicines or detox services.
The NHS suggests you try the following:
1. Make a plan: Before you start drinking, set a limit on how much you’re going to drink.
2. Set a budget: Only take a fixed amount of money to spend on alcohol.
3. Let them know: If you let your friends and family know you’re cutting down and it’s important to you, you could get their support.
4. Take it a day at a time: Cut back a little each day. That way, every day you do is a success.
5. Make it smaller: You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
6. Have a lower-strength drink: Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You’ll find this information on the bottle.
7. Stay hydrated: Have a glass of water before you have alcohol, and alternate alcoholic drinks with water or other non-alcoholic drinks.
8. Take a break: Have several drink-free days each week.
There are many charities and support groups you can join or speak to, as well as helplines:
- Drinkline national alcohol helpline on 0300 123 1110
- Alcohol Change UK
- Alcoholics Anonymous helpline on 0800 9177 650
- Al-Anon Family Groups helpline on 0800 0086 811