“Disclosure: Hearst Magazines and Yahoo may earn commission or revenue from some items linked in this content. If you’re considering embracing a drink-free lifestyle, Dry January serves as a perfect starting point. The health benefits of this challenge, involving abstaining from alcohol for the first month of the year, are plentiful. In fact, the U.S. Surgeon General recently highlighted the link between alcohol consumption and an increased risk of cancer, adding to the appeal of Dry January. Get to know the experts: Keri Gans, M.S., R.D., author of The Small Change Diet; Roger Miller, Ph.D., clinical psychologist at Aviv Clinics; Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics, and member of the Prevention Medical Review Board. Continue reading to discover the benefits of participating in Dry January and tips on maintaining a sober lifestyle for the month and beyond, if desired.
What is Dry January?
According to Jackie Newgent, R.D.N., C.D.N., Dry January is the annual opportunity for those curious about sobriety to evaluate their alcohol consumption habits by swapping alcoholic beverages like cocktails, wine, cider, and beer for non-alcoholic alternatives. “It’s not a detox,” she clarifies, “but rather a time to explore fun or fizzy alcohol-free drinks—or perhaps kale smoothies if that’s more your style.”
Roger Miller, Ph.D., describes Dry January as a chance for individuals to reassess their relationship with alcohol after the indulgences of the holiday season. “It’s a moment for introspection on how alcohol influences physical health, emotional well-being, and social connections,” he adds.
What are the benefits of Dry January?
While abstaining from alcohol for the entirety of January won’t erase past drinking habits, it can be likened to resetting your liver, according to Newgent. Here are some advantages you might experience during your month of sobriety:
1. Gain insights into your alcohol consumption patterns: Successfully completing Dry January can instill a sense of achievement and empowerment, notes Dr. Miller. It also allows individuals to evaluate how alcohol impacts their social interactions. Those accustomed to alcohol-heavy social gatherings may notice the effects more distinctly during Dry January.
2. Improve sleep quality: Dr. Miller emphasizes the detrimental effects of alcohol on sleep, stating that without it in your system, you’re more likely to enter deeper, more restful stages of sleep. Research supports this claim, as studies have shown that alcohol consumption increases the risk of sleep disorders like obstructive sleep apnea, which is associated with health risks such as Alzheimer’s disease and stroke.
Inadequate sleep can lead to fatigue throughout the day, making it challenging to focus, make nutritious food choices, and engage in physical activities, as highlighted by Keri Gans,
Dietitian and author of The Small Change Diet, Melissa Prest, points out that lack of sleep can lead to increased stress in individuals.
Regarding heart health, the World Heart Federation (WHF) released a policy brief stating that no amount of alcohol is beneficial for the heart. The American Heart Association (AHA) also warns that excessive alcohol consumption can raise triglycerides in the blood, increasing the risk of heart attack or stroke. Melissa Prest emphasizes that abstaining from alcohol can improve heart health by lowering LDL cholesterol and blood pressure.
In terms of weight loss, alcohol can contribute to weight gain in several ways, such as hindering fat burning and increasing calorie intake. Dr. Miller suggests that participating in Dry January may boost metabolism and lead to weight loss by eliminating alcohol from the diet.
Some individuals notice clearer skin after giving up alcohol, as it dehydrates the skin and may exacerbate acne.
Excessive alcohol consumption can weaken the immune system, making individuals more susceptible to illnesses.
Reducing alcohol intake may potentially lower the risk of certain cancers, as highlighted in a U.S. Surgeon General advisory.
To embark on Dry January successfully, Dr. Miller recommends making a commitment to change lifestyle habits and seeking support from friends and family. It is crucial to prepare the environment by removing alcohol from the home and planning alternative activities for social situations. Planning ahead and having healthy drink options, like mocktails, can help individuals stay on track during Dry January.
Reducing your alcohol intake slowly is recommended by Prest. “Switch to non-alcoholic alternatives such as sparkling waters, virgin cocktails, or alcohol-free beers,” she suggests. Newgent concurs, emphasizing that finding enjoyment in your non-alcoholic beverages is key to success. “So, don’t limit yourself to just basic options like water, tea, and coffee. Non-alcoholic drinks can be pleasurable and even thrilling!”
Prest advises avoiding venues that may tempt you to drink and instead suggests engaging in new hobbies or social pursuits. Gans adds that socializing in environments that do not revolve around alcohol, such as going to the movies, hiking, or playing pickleball, can be beneficial.
Dr. Miller notes that forming a habit typically takes at least 21 days, so committing to a month without alcohol may seem daunting. “It’s perfectly fine to start with a small goal and progress from there. Take it one day at a time.”
Congratulations if you make it through January without consuming alcohol! Prest recommends proceeding cautiously when reintroducing alcohol. “You may discover that you can either skip it altogether or consume significantly less after completing this month-long challenge.”
Seek medical advice during Dry January if you regularly consume more than two to three drinks daily or indulge heavily on weekends, as suggested by Prest. “Consult your doctor about potential withdrawal symptoms and strategies for managing them, which can include nausea, vomiting, tremors, headaches, dizziness, anxiety, and sweating.”
Both physical and mental withdrawal symptoms can pose risks, so Dr. Miller advises individuals experiencing such symptoms to contact their healthcare provider promptly.
It’s essential to prioritize your well-being during this period of change. Remember, your health and safety are paramount.
