Doing a Dry January? Cutting down on alcohol could have a big impact on your health
Alcohol sometimes becomes wound up in our lives in ways that are hard to notice. The expectation of going in with friends on pitchers of margaritas, grabbing a bottle of beer at the end of a long work day… it adds up. “Dry January”, a yearly tradition some follow where they make a commitment to give up alcohol in January to create a kind of sober ‘reset’ for their year, offers you a chance to get a look at how cutting down on drinking could improve your health in ways both large and small.
Psychiatrist Frank Peters, MD, has seen the benefits his patients experience when giving up alcohol, even temporarily. He spoke with us on why alcohol can be risky, even in moderation, and how a Dry January can help you reset your relationship with alcohol for life.
What is Dry January?
Dry January (and its autumn counterpart, Sober October) are national and sometimes global traditions for many, where they push themselves to go fully alcohol-free for one month. While Sober October began as a fundraiser for a cancer support charity in the UK, Dry January was created by a group called Alcohol Change UK that focuses entirely on reducing the harm caused both directly and indirectly by alcohol use.
“The thing is, it doesn’t matter whether you are a heavy drinker or if you only imbibe now and then,” said Peters. “The US Department of Health and Human Services has long understood that drinking less alcohol is always better for your physical and mental health.”
Use of alcohol is associated with higher risks of seven different types of cancer, including:
“Heavier drinking definitely increases the risk more,” said Peters, “but even drinking as little as one drink per day can raise your risk for these potentially deadly diseases.”
Along with the rise in cancer risk, alcohol use has also been linked to liver, heart, brain, nerve, pancreas and mental health disorders. Alcohol is particularly dangerous for those who are pregnant or breastfeeding, as alcohol can lead to problems with babies’ growth and brain development. Alcohol should be avoided completely in these individuals.
Dry January offers you a sober second chance
“Cutting out alcohol for one month doesn’t have to mean you never have a drink again,” said Peters. “For many, that month of abstaining lets them take a closer look at their existing relationship to drinking. For many, it’s hard to realize how much each ‘well, I’ll just have one’ adds up until they stop entirely and become aware of how reliant they had become on having alcohol in their lives.”
After four weeks of sobriety, it’s a little easier to act with more intention when it comes to deciding what you drink and when.
The Dietary Guidelines for Americans recommend that people who do not currently drink don’t start, and that those who currently drink limit their intake to two drinks or less per day in males and one drink or less per day in females.
One drink is considered 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
For a similar experience, look into ‘mocktails’ that offer great taste without compromising your health
“If you’re the type who just really wants something to relax with at the end of a long day, or if you’re a social drinker who finds it hard not to have something in your hand when you’re out with friends, mocktails are increasingly available and a great way to enjoy flavor and experience without alcohol’s risks,” said Peters.
Many restaurants and bars now offer mocktail options on the menu, but you can also order most drinks ‘virgin’, or without the alcohol included. Try ordering ginger ale with a little lime and mint for a sober take on a Moscow Mule. The famous Shirley Temple, with sprite and grenadine mixed, has a cocktail look and great taste.
Of course, the hydration benefits of just plain water can’t be beat. If you’re not a water person, ask for extra lemon or lime slices, or see if you could have a little mint and cucumber added n for taste.
Dry January (or Sober October, or any month you choose!) can be a rewarding chance to take positive steps towards a healthier body and mind.
“Speak with a medical or mental health professional if you notice alcohol is causing problems in your work, friendships or family life, or if you are having a hard time cutting back on how much you drink,” said Peters. “If you are a frequent or heavy drinker, always speak with your doctor before quitting completely. “
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