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Drinking Less, Feeling Better: The Science Explained

Updated: Mar 4





Many people kick off the new year with Dry January, giving their bodies a break from alcohol after the holiday season. But whether you participated or not, cutting back on alcohol can have a significant impact on your health, especially when it comes to inflammation and joint pain. If you've been dealing with chronic discomfort, reducing or eliminating alcohol could be a simple yet powerful step toward feeling better.


How Alcohol Affects Inflammation and Joint Pain

Alcohol is known to contribute to systemic inflammation, which can make joint pain worse. When you drink, your body prioritizes metabolizing alcohol over other processes, leading to increased oxidative stress and inflammatory responses. For those with conditions like osteoarthritis or rheumatoid arthritis, alcohol can aggravate symptoms and lead to more frequent flare-ups.


Additionally, alcohol can impact the gut microbiome, disrupting the balance of good and bad bacteria. Since gut health plays a key role in inflammation levels, an imbalance can contribute to ongoing joint discomfort.


How Alcohol Worsens Chronic Pain

Chronic pain conditions, such as arthritis, tendonitis and bursitis, and lower back pain, can be exacerbated by alcohol consumption. Alcohol can interfere with pain signaling in the nervous system, sometimes leading to increased sensitivity to pain over time. While some people may feel temporary relief from pain after drinking, regular alcohol use can lower pain thresholds, making discomfort more persistent and intense in the long run.

Moreover, alcohol can dehydrate tissues, including the cartilage in joints, which may lead to increased stiffness and discomfort. Dehydration can also reduce the body's ability to flush out inflammatory toxins, prolonging recovery and worsening chronic pain symptoms.


The Impact of Alcohol on Sleep and Recovery

Sleep is one of the most important factors in recovery, particularly for those dealing with joint pain and stiffness. Even small amounts of alcohol can significantly disrupt sleep quality, making it harder for the body to repair itself overnight.


Personally, I have been tracking my sleep regularly for over a year, and every time I drink, even just one glass, I notice a significant drop in my sleep quality rating. The later in the evening I have a drink, the bigger the impact. While I might still get the same number of hours, my deep and REM sleep suffer, leaving me feeling less rested and more achy in the morning. This isn’t just a personal experience, research backs it up. Alcohol reduces deep sleep, increases nighttime wake-ups, and can throw off your sleep cycles, all of which are critical for reducing inflammation and supporting joint health.


Deep sleep is essential for muscle and tissue repair, hormone regulation, and immune function. Without enough deep sleep, the body struggles to recover from daily stressors, including exercise and inflammation. REM sleep, on the other hand, is crucial for cognitive function, mood regulation, and nervous system recovery. A lack of REM sleep can lead to increased stress levels, which further contributes to inflammation and pain sensitivity. By reducing alcohol consumption, you allow your body to get the restorative sleep it needs for optimal recovery and long-term joint health.


The Benefits of Cutting Back—or Cutting It Out Completely

Reducing or eliminating alcohol can lead to noticeable improvements in joint pain, inflammation levels, and overall well-being. Here’s what many people experience when they cut back:

  • Less Joint Pain and Stiffness: With lower inflammation levels, movement becomes easier and less painful.

  • Better Sleep: More deep and restorative sleep leads to better recovery and less morning stiffness.

  • Improved Energy Levels: Without the sluggishness that comes from poor sleep, you may feel more motivated to move and exercise, which further supports joint health.

  • Reduced Stress on the Liver and Gut: A healthier gut and more efficient detoxification can lead to lower inflammation throughout the body.

  • Better Weight Control: Alcohol adds unnecessary calories, and drinking often leads to eating more liberally, making weight management more challenging. Cutting back can help regulate calorie intake and support a healthier diet.

  • Maximized Benefits from Exercise: Alcohol can reduce the hard-fought gains you are seeking from your exercise routine by impairing muscle recovery, hydration, and sleep quality, all of which are essential for progress.


Making Small Changes for Big Results

If you’re not ready to cut alcohol completely, even small adjustments, like drinking earlier in the evening, reducing frequency, or trying alcohol-free alternatives, can make a difference. Many people find that after a few weeks of cutting back, they sleep better, move easier, and feel more energized, making it easier to stick with the habit.


Want to build healthier habits that stick?

Reducing alcohol is just one piece of the puzzle. A well-rounded approach to exercise, nutrition, and recovery can help you feel stronger, reduce pain, and boost energy. I offer customized fitness, health, and lifestyle programs to help you:


  • Build a personalized exercise routine tailored to your goals

  • Incorporate anti-inflammatory nutrition strategies to reduce pain

  • Stay motivated with ongoing support and accountability


Ready to take control of your health and start living a more active life. Contact me today to learn more! Get started today


Want more tips on movement, injury prevention, and staying active as you age? Sign up for my monthly Move Well Newsletter  and get evidence-based advice straight to your inbox.


References:


CreakyJoints. (2017, October 9). Alcohol and Arthritis: Effects of Alcohol Consumption on Arthritis Symptoms. CreakyJoints. Retrieved from https://creakyjoints.org/living-with-arthritis/alcohol-and-arthritis/


Health.com. (2023, December 28). Does Drinking Alcohol Cause Inflammation?. Health.com. Retrieved from https://www.health.com/does-alcohol-cause-inflammation-8763005


Medical News Today. (2023, March 15). Alcohol and joint pain: Is there a connection?. Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/alcohol-and-joint-pain


National Sleep Foundation. (n.d.). Alcohol and sleep. Sleep Foundation. Retrieved from https://www.sleepfoundation.org/nutrition/alcohol-and-sleep


Spine and Pain Clinics of North America. (n.d.). Why Do Your Joints Hurt After Drinking?. Spine and Pain Clinics of North America. Retrieved from https://www.sapnamed.com/blog/why-do-your-joints-hurt-after-drinking-can-bad-habits-make-arthritis-worse/



Disclaimer:

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.


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