What Quitting Alcohol for a Month Does to Your Blood Pressure

Many people commit to Dry January for the mental clarity, improved sleep, and energy boost but there’s another surprising benefit that deserves attention: your blood pressure. If you're considering cutting back on alcohol, even for just a month, your cardiovascular system could thank you in a big way.

We spoke with Sohaib Imtiaz, MD, a lifestyle medicine physician, to understand exactly what happens to your blood pressure when you stop drinking alcohol for a month and why that short break may be a powerful step toward better heart health.

Alcohol and Blood Pressure: What’s the Connection?

Alcohol influences blood pressure both in the short term and over the long haul. While the initial effects might seem minor, they add up more quickly than many realize.

Here’s what Dr. Imtiaz shared:

• Within hours of consuming more than three drinks, blood pressure may actually drop briefly for about 12 hours.

• Then, blood pressure rebounds, increasing by approximately 3.7 mmHg (millimeters of mercury) in the 12–24 hours that follow.

• Over time, drinking more than one alcoholic beverage daily is significantly associated with long-term hypertension risk.

Research supports this trend. A 2021 study published in The Lancet found that each additional drink per day is linked to a 1.25-point increase in systolic blood pressure over five years a meaningful shift when compounded over time.

So, What Happens When You Stop Drinking?

Dr. Imtiaz explains that abstaining from alcohol for just one month can begin to lower blood pressure, especially in those who drink more heavily or frequently. While larger changes typically appear after six months to a year of sustained sobriety, noticeable improvements can still happen sooner.

Even people who reduce their intake not just quit entirely may see benefits. For example, someone who typically drinks six drinks per day and cuts that in half is likely to see improvements in their cardiovascular markers, including blood pressure.

Cutting Back vs. Going Alcohol-Free

If you're not ready to go fully dry, you're not alone and you can still benefit from cutting back. However, it’s important to understand that:

• Even low-level alcohol consumption (1–2 drinks per day) raises blood pressure compared to complete abstinence.

• Long-term light-to-moderate drinking has been linked to an increased risk of coronary artery disease, stroke, sudden cardiac death, and possibly heart failure.

In other words, any reduction helps, but quitting entirely even for a month has unique and measurable cardiovascular benefits.

What Counts as One Standard Drink?

Understanding how much you're really drinking is crucial when tracking consumption. A standard drink is:

• 12 oz of beer (5% alcohol)

• 8 oz of malt liquor (7% alcohol)

• 5 oz of wine (12% alcohol)

• 1.5 oz of 80-proof liquor (e.g., vodka, whiskey, gin)

How to Shift Your Relationship With Alcohol

If you’re ready to take a step back from alcohol whether for a month or longer Dr. Imtiaz offers some strategies that can make the transition smoother and more sustainable:

• Don’t quit cold turkey: Sudden changes can be difficult to maintain. Try gradually reducing your intake first.

• Use health data as motivation: Fitness wearables can track metrics like heart rate variability and sleep quality. Seeing how alcohol impacts your body in real time can be a powerful incentive.

• Find healthier alternatives: Swap in non-alcoholic beverages like sparkling water, herbal teas, or even mocktails. Social rituals don’t have to revolve around alcohol.

• Seek support if needed: If drinking has become a routine or coping mechanism, consider cognitive behavioral therapy (CBT), joining a support group like Alcoholics Anonymous (AA), or working with a mental health professional.

The Takeaway

Taking a month off from alcohol doesn’t just clear your head it can improve your heart health. Whether you cut back or quit completely, lowering your alcohol intake can reduce your blood pressure, lower your cardiovascular risk, and set the stage for a healthier year ahead.

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