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5 health benefits you could see from 30 days without alcohol

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Sixty-two percent of adults in the United States say they drink alcohol, according to a July 2023 Gallup survey. This widely outnumbers those who say they completely abstain — which came out to 38% of Americans. 

Many month-long challenges have been advertised as a way to persuade people to spend 30 days without alcohol. “Dry January” and “Sober October” are examples of alcohol-free challenges that are popular to pursue. 

January and October are by no means the only times when alcohol use can be halted. A 30-day (or more) challenge is a great way to help your overall health and wellness, as there are several benefits that could come out of abstaining from alcohol for a period of time. 

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Below are five health-related improvements you may see if you spend 30 days alcohol-free. 

  1. A better night’s sleep
  2. Improved liver health
  3. Weight loss
  4. Improvements to brain function
  5. Better digestion

Cutting alcohol out of your diet can help contribute to an overall healthy lifestyle.  (iStock)

1. A better night’s sleep

Better sleep can result from a lack of alcohol consumption — and better sleep leads to improved overall health. 

Research has shown that when alcohol is consumed close to the time you go to bed for the night, quality sleep can be interrupted, according to Healthline. 

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This loss of quality sleep will give you a groggy feeling the next day. 

Once alcohol is removed from your routine, your sleep cycle can start to get back on track, leaving you more alert and refreshed in the morning. 

A woman sleeping in her bed

By abstaining from alcohol for 30 days, you could very well see improvements to your sleep.  (iStock)

2. Improved liver health

Drinking alcohol can increase the risk of many different diseases. One of these is liver disease. 

There are three main types of alcohol-associated liver diseases that exist, according to Johns Hopkins Medicine. These are steatotic (fatty) liver, acute hepatitis and cirrhosis, according to the source. 

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Steatotic liver is the most common, according to the source, and “is the build-up of fat inside the liver cells.”

Acute hepatitis “is an acute inflammation of the liver cells,” according to Johns Hopkins Medicine, while cirrhosis “is the destruction of normal liver tissue.” 

All of these diseases are caused by heavy alcohol consumption. The liver is what breaks down alcohol, so drinking too much can cause severe damage. 

A seemingly drunk woman holding a glass of alcohol

Heavy alcohol consumption can be dangerous to the liver.  (iStock)

One of the most important steps in treating a liver disease is not drinking alcohol, according to Johns Hopkins Medicine. By avoiding alcohol, the liver can be healed of some damage that was caused, depending on the severity of the case, the source notes. 

3. Weight loss

Excessive drinking may lead to weight gain, so the opposite could hold true when cutting alcohol out of your system, according to Healthline.

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Alcohol is extremely high in calories (especially super sweet drinks). It lacks nutrients and could cause hormones signaling appetite, hunger and stress to go off in your body, according to Health.com.  

While light to moderate drinking is unlikely to cause weight gain, heavy drinking could. 

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) lays out drinking guidelines, defining heavy drinking as four or more drinks per day, or eight or more per week for females, and five or more drinks per day or 15 or more drinks per week for males.

A woman standing on a scale

Since alcohol can cause weight gain, taking it out of your life can have the opposite impact.  (iStock)

4. Improvements to brain function

Thirty days of being alcohol-free can improve brain function and your overall mood. 

“Alcohol makes it harder for the brain areas controlling balance, memory, speech, and judgment to do their jobs, resulting in a higher likelihood of injuries and other negative outcomes,” the NIAAA notes on its website. 

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Thera are also long-term affects on the brain from heavy drinking, such as “alterations in neurons.” 

Adolescent brains are even more susceptible to long-term damage from heavy alcohol consumption, according to the source. 

Consider giving your brain a break to help improve its function.

Man in bar

Alcohol consumption has short and long-term impacts on the brain.  (iStock)

5. Better digestion

Do you ever have an upset stomach after drinking? Experience acid reflux? You’re not alone.

After a night of drinking, a person can experience a hangover. While hangover symptoms can vary from person to person, some common symptoms include fatigue, weakness, thirst, headache, muscle aches, nausea, stomach pain, vertigo, sensitivity to light and sound, anxiety, irritability, sweating and increased blood pressure, according to the NIAAA. 

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Gastrointestinal irritation caused by consuming alcohol can happen, as the lining of the stomach is a part of the body directly impacted by alcohol, per the source, increasing acid release, which can cause nausea and discomfort in an individual. 

Inflammation can also increase with alcohol consumption. That increased inflammation can cause hangover symptoms to be presented, according to the NIAAA. 

Therefore, a sober month gives your stomach a break and helps contribute to an overall healthy lifestyle. 

Mining BTC is harder than ever — 5 things to know in Bitcoin this week

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Bitcoin (BTC) starts a new week firmly back in the “Uptober” spirit as the weekly close gives way to a classic short squeeze.

In a return to classic BTC price volatility of the kind seen earlier in the month, the largest cryptocurrency is tackling $28,000 ahead of the first Wall Street open.

While still in an established trading range, Bitcoin is keeping traders on their toes, with both longs and shorts getting caught out by short-term spot price moves, and liquidations are mounting.

Sentiment is fluctuating in step with these moves. Heading toward the top of the range, Bitcoin sees a flurry of bullish projections, with these replaced by fear and foreboding when the downside reenters.

Well-known market commentators thus remain cautious, even as October — traditionally Bitcoin’s best-performing month — plays out.

Behind the scenes, the signs are solid — network fundamentals are headed to new all-time highs, and difficulty is due what could be its third-largest hike of 2023.

With macroeconomic data giving way to a focus on geopolitical tensions in the Middle East this week, there is plenty for Bitcoin investors to keep an eye on when it comes to external sources of BTC price volatility.

Cointelegraph takes a closer look at these market phenomena and more in Cointelegraph Markets’ weekly rundown of BTC price triggers waiting in the wings.

BTC price: Short squeezes and “old” coins

Weekly close volatility on Bitcoin did not disappoint this week, with one short squeeze following another to see BTC/USD add $1,000, data from Cointelegraph Markets Pro and TradingView confirmed.

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BTC/USD 1-hour chart. Source: TradingView

The climate headed into the first Wall Street open is decidedly different from that over the weekend and before, where the downside characterized the landscape amid problematic macroeconomic reports from the United States.

Now, optimism is returning, with Michaël van de Poppe, founder and CEO of MN Trading, calling the trip to multiday highs of $27,975 a “great move.”

“Dips are for buying, most optimal entry would be $27,300,” he told X (formerly Twitter) subscribers in part of the day’s commentary.

Van de Poppe further predicted the continuation of the uptrend.

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BTC/USD annotated chart. Source: Michaël van de Poppe/X

Covering the impetus behind the latest action, monitoring resource CoinGlass noted liquidations among short BTC positions.

“At 27450, a large number of shorts have been liquidated,” it concluded alongside a liquidation heatmap for BTC/USDT perpetual swaps on the largest global exchange, Binance.

“Next focus on the liquidation levels of 26500 and 27660.”

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BTC/USDT liquidation heatmap. Source: CoinGlass/X

Popular trader Crypto Tony was more cautious, having previously warned of the potential for significant downside pressure taking Bitcoin all the way back to $20,000 in the coming months.

For research firm Santiment, meanwhile, there was more to the change of tone than merely short squeezes.

“Older” BTC was on the move, it showed, having left wallets after an extended period of dormancy immediately before the return to $27,000.

“The largest amount of dormant $BTC changing wallets since July, these spikes in our Age Consumed metric indicate price direction reversals,” part of accompanying comments on an illustrative chart stated.

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BTC/USD annotated chart. Source: Santiment/X

Dalio warns over 50/50 outcome of “World War III”

In contrast to last week, the macro landscape in the coming days contains less by way of significant data prints from the United States.

Instead, nerves over the potential market impact from the ongoing Israel-Hamas conflict are taking center stage while the specter of inflation lingers in the background.

The latter was previously all too clear, as successive data releases last week and before showed U.S. inflation persisting beyond market expectations.

The Federal Reserve’s next meeting to set interest rates is due on Nov. 1, and with two weeks remaining, inflation cues will be all too important for risk asset sentiment.

“2 weeks until the November Fed meeting,” financial commentary resource The Kobeissi Letter summarized on X while shortlisting the week’s main U.S. financial events.

These include a speech from Fed Chair Jerome Powell, one of 17 Fed speakers due to take to the stage this week.

In a sign of the extent to which politics may influence sentiment, Kobeissi was one of many who referenced a grim forecast from billionaire investor Ray Dalio, founder of Bridgewater Associates, the world’s largest hedge fund.

In a LinkedIn post on Oct. 12, Dalio warned that the risk of “World War III” occurring had increased to 50% over the past two years.

“Fortunately, the progression toward a world war between the biggest powers (the US and China) has not yet crossed the irreversible line from being containable (which it is now) to becoming a brutal war between the biggest powers and their allies,” he wrote.

“If these major powers do have direct fighting with each other, in which one side kills a significant number of people on the other side, we will see the transition from contained pre-hot-war conflicts to a brutal World War III.”

GBTC “discount” closes in on two-year minimum

Beyond BTC price action, a firm resurgence is underway in the biggest Bitcoin institutional investment vehicle.

The Grayscale Bitcoin Trust (GBTC) is now trading at its smallest discount to net asset value (NAV) — the Bitcoin spot price — since December 2021.

As Cointelegraph reported, the discount, which was once a premium, was almost 50% earlier in the year, and GBTC’s turnaround has come in tandem with legal victories for operator Grayscale over U.S. regulators.

Now, markets appear to be more confident than ever that a spot price exchange-traded fund (ETF) — which Grayscale plans to create and launch out of GBTC — will get the go-ahead, opening up a flood of institutional interest in Bitcoin in the process.

“One significant feature of GBTC is that it doesn’t offer a straightforward mechanism for redeeming shares for actual Bitcoin, and it trades over-the-counter (OTC),” popular trader and podcast host Scott Melker, known as “The Wolf of All Streets,” wrote in part of recent X analysis.

“This structural element can lead to instances where its market price deviates from the underlying BTC value. Factors like market speculation, investor sentiment, liquidity constraints, and even regulatory news can influence this price divergence.”

Melker continued that the door opening to GBTC becoming an ETF was “still far from a sure thing.”

“Concurrently, the U.S. Securities and Exchange Commission (SEC) is also scrutinizing several other spot Bitcoin ETF proposals, including those from financial giants like Fidelity, Blackrock, and Franklin Templeton, which adds another layer of complexity and uncertainty to the landscape,” he noted.

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GBTC premium vs. asset holdings vs. BTC/USD chart (screenshot). Source: CoinGlass

Mining difficulty set for imminent new record

The latest BTC price increase has helped boost prognoses for Bitcoin network fundamentals.

Ahead of its next automated readjustment on Oct. 16, Bitcoin difficulty is currently forecast to expand to new all-time highs, per data from monitoring resource BTC.com.

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Bitcoin network fundamentals overview (screenshot). Source: BTC.com

This is nothing new in 2023, the year in which both difficulty and mining hash rate have frequently achieved new records. The upcoming difficulty hike, however, could make it into the top three year-to-date at nearly 7%.

Should it lock in, difficulty will cross the 60 trillion mark for the first time, reflecting the increasingly stiff competition among miners and unparalleled Bitcoin network security.

Hash rate estimates, meanwhile, vary significantly by resource. Raw hash rate data from MiningPoolStats shows the latest all-time high of 497.66 exahashes per second (EH/s) hitting on Oct. 9.

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Bitcoin raw hash rate data (screenshot). Source: MiningPoolStats

The high difficulty combined with comparatively modest BTC price levels inevitably opens questions over miner profitability. With expenses running ever higher per Bitcoin, concerns periodically appear over how incentivized miners are to continue.

Just as with hash rate, estimates vary over how expensive the per-bitcoin aggregate production cost really is, with a multitude of factors, including physical location, all playing a part in the tally.

As Cointelegraph reported, next year’s block subsidy halving will additionally cut the amount of BTC received per mined block by 50%.

“I think price is okay for miners atm, but come halving and increasing difficulty needs to increase rapidly,” James Straten, research and data analyst at crypto insights firm CryptoSlate, wrote in part of X commentary last week.

A precarious “Uptober”

Does the fate of “Uptober” 2023 hang in the balance?

Related: Bitcoin signals potential range expansion— Will SOL, LDO, ICP and VET follow?

Even modest changes in BTC spot price can influence the month-to-date gains for October thanks to the strength of the current trading range, which has been in place since March.

While negative just last week, the push to $28,000 now means that BTC/USD is up 3.5% since the beginning of the month.

With two weeks until the monthly close, Bitcoin’s ultimate performance remains anyone’s guess. 3.5%, while far from poor, would still constitute Bitcoin’s weakest October month since 2018.

Data from CoinGlass further shows the worst October on record in 2014 produced “only” 12% losses for Bitcoin, leaving the door open for a new red record should conditions deteriorate.

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BTC/USD monthly returns (screenshot). Source: CoinGlass

This article does not contain investment advice or recommendations. Every investment and trading move involves risk, and readers should conduct their own research when making a decision.