IMAGINE WATCHING A BIG FOOTBALL GAME WITHOUT A BEER, TOASTING an achievement without bourbon, warming up by a fire without a peaty single-malt Scotch or winding down from a rough day without a glass of wine.
For many people, that’s how they’ll spend the entire 31 days of January, joining a relatively new movement called Dry January. Going a month without consuming alcohol benefits mind, body and spirit isn’t as daunting as you might think.
The concept of Dry January began in 2013, when the United Kingdom-based-charity Alcohol Change UK launched the campaign to start the new year with a healthy reset. Dry January USA began in 2022.
The National Institute on Alcohol Abuse and Alcoholism said this break “provides an opportunity to assess your patterns of alcohol consumption and how they affect you physically and mentally. It may also provide the space to cultivate alternatives for relaxing, socializing, and coping with stress.”
“Refraining from drinking alcohol can lead to significant health benefits–even within a month,” said Bronwyn McInturff, manager of the University of Alabama Birmingham Medicine Addiction Recovery Program. Among those benefits:
•Weight loss. “Alcohol is high in calories and doesn’t provide nutrition,” McInturff said. Switching to a sugar-free, non-alcoholic beverage can lead to the loss of a few pounds.
•Improved sleep. Alcohol depresses the central nervous system, which is why it can make you drowsy and put you to sleep. “That’s not the restorative sleep your body needs,” she said.
“You may find that you sleep more soundly without alcohol.”
•Lower blood pressure. “Alcohol can have negative impacts on blood pressure and heart function,” McInturff said.
At the end of Dry January, blood pressure may decrease.
•Better liver function. The liver filters out alcohol’s toxins. While you might not feel different after abstaining for 31 days, “your doctor might see an improvement in your liver enzymes.”
•Better emotional and spiritual health. McInturff warns that while alcohol seems to reduce stress, the opposite is true.
“Alcohol increases levels of the stress hormone cortisol,” she said. “Its long-term effect is to increase stress.”
Because alcohol depresses your central nervous system, it also can disconnect you from yourself and the world around you.
“Taking a break from alcohol can be a time to look at how we’re connecting to ourselves, to other people and to things that are greater than us,” she said.
“For some, that spiritual impact is religion or God, and for others it’s something in their life that they’ve lost touch with.”
OK, so you’ve bought into the benefits of taking part in Dry January.
How can you stay dry all month?
Rosecrance Behavioral Health Addiction and Mental Health Services offers these tips:
•Find alternatives. Stock up on non-alcoholic beverages like sparkling water, herbal teas, or mocktails.
•Avoid triggers. Be aware of situations or habits that tempt you to drink and develop ways around them, like skipping happy hour or replacing an evening glass of wine with a new hobby.
*Stay busy. Exercise, read a new book, cook a new recipe, spend time outdoors (yes, even in winter) to keep your mind otherwise engaged.
*Take care of yourself. Get enough sleep, eat balanced meals and try mindfulness practices like journaling or meditation.
*Celebrate small wins. Buy a favorite treat, take a relaxing bath– small gestures can make a big difference.
“We believe every step toward healthier living is worth celebrating,” the health agency said.
Rosecrance emphasizes progress over perfection. “If you stumble, don’t let it derail your efforts. Use it as a learning experience and recommit to your goals. Each setback is an opportunity to learn and grow stronger.”
The Mayo Clinic said that Dry January is safe for most people, “but people who have multiple drinks every day could experience lifethreatening withdrawal symptoms. Contact a healthcare professional or go to an emergency room if you experience shakiness or tremors, a fast heart rate, rising blood pressure, sweating, or hallucinations.”
Rosecrance concluded, “Use this month to set the tone for the year ahead. By participating in Dry January, you’re taking a powerful step toward self-care and mindful living. With each alcohol-free day, you’re building the foundation for a healthier, more fulfilling year, and future.” ✲
