The fall and winter months include festive celebrations and social gatherings brimming with food and drinks. With so much going on, taking a break from alcohol may seem daunting or even unnecessary for the casual drinker.
But if you have healthy resolutions for the new year, you may want to consider saying “no, thank you" to the next cocktail.
Andrew Gantzer, DO, family medicine physician with The Christ Hospital Physicians – Primary Care, said participating in “Dry January" is an excellent way to make positive health changes and reap the benefits—even temporarily—of an alcohol-free lifestyle.
“Many people struggle toward the end of the year with caring for themselves," Dr. Gantzer said. “Dry January can help you start the year off on the right foot from a health perspective."
The origins of Dry January
Dry January — a campaign developed in 2014 by the Brittish organization
Alcohol Change UK — promotes a month-long break from alcohol. A decade later, it's clear that Dry January isn't just a passing trend. The movement has encouraged many people to re-evaluate their relationship with alcohol.
For casual drinkers—those who enjoy a glass or two of wine with dinner or a couple of beers during social occasions—Dry January isn't about overcoming an addiction. Instead, Dr. Gantzer said, it's an opportunity to reassess habits and learn about the impact alcohol has on their overall well-being.
The health benefits of Dry January
Dr. Gantzer said going alcohol-free has many health benefits, even for casual drinkers.
“You can consume alcohol in moderation without it being a problem. But overconsumption, like we tend to see even among casual drinkers around the holidays, puts added stress and strain on the liver," Dr. Gantzer said. “We can detect that through bloodwork. But you can easily feel and see other positive health effects when you eliminate alcohol from your diet."
Staying sober can also lead to many health improvements, including:
Better sleep
Alcohol affects your ability to get good, restful sleep.
“You may sleep 8 or 9 hours after a night of drinking, but you won't achieve the kind of sleep your body needs," Dr. Gantzer said. “Eliminating alcohol helps you achieve deep, restorative sleep."
Improved mood and sharper focus
Alcohol acts as a depressant, meaning it slows your body's systems.
“Alcohol can affect your mental clarity and your ability to make decisions—both while you're drinking and for some time after," Dr. Gantzer said. “Steering clear of alcohol can keep your mind clear and sharp."
Weight loss
Not only does alcohol have added calories, but drinking can reduce your inhibitions so you consume more food.
“Removing all the excess calories associated with alcoholic beverages can help you maintain control and lose weight," Dr. Gantzer said.
Achieving success with Dry January
If you plan to try Dry January, Dr. Gantzer said you can take several steps to achieve success all month long.
- Be the designated driver. Remove drinking as an option altogether by volunteering to drive friends and family.
- Exercise. The new year is a good time to start moving and build healthy exercise habits. Physical activity raises endorphins and helps you feel good, which can lead to other healthy decisions.
- Make a plan. If you're going to an event or location where you are inclined to have a drink, plan for a nonalcoholic replacement. Many bars and restaurants have extensive “mocktail" menus and nonalcoholic options.
If you participate in Dry January, Dr. Gantzer said you should consider monitoring and tracking how your health improves throughout the month. You can use a smartwatch to track sleep habits and a simple notepad to write down other noticeable changes like weight loss. Any positives you record may help you stay motivated.
Beyond Dry January
Participating in Dry January doesn't mean you have to give up alcohol forever. However, Dr. Gantzer said you may find the health benefits of drinking less leave you less interested in drinking.
“If and when you do decide to indulge in a drink, make sure you reintroduce alcohol slowly," Dr. Gantzer advised. “After an alcohol-free month, you may find you have lower tolerance, so limit yourself and be sure to alternate alcoholic drinks with water to stay hydrated."
If you are considering participating in Dry January but worry your drinking is out of control, be sure to talk with your doctor.
If you want to learn more about preventive care or changes you can make to improve your health, contact The Christ Hospital Physicians – Primary Care. You can schedule an appointment online or call 513-585-3000.