What Experts Want You to Know About Dry January Health Benefits
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If you’re considering a drink-free lifestyle, Dry January is a great place to start. The health benefits of the challenge (which involves going alcohol-free for the first month of the year) abound. In fact, the U.S. Surgeon General recently issued an advisory on the causal link between alcohol and increased cancer risk, making Dry January all the more appealing.
Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and 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.
Read on to see what benefits you can expect from signing up for Dry January and how you can stick to your new sober lifestyle for the month—and beyond, if that’s the goal.
What is Dry January?
Dry January is the one month every year that sober-curious people consider their alcohol consumption behavior while they trade their boozy cocktails, spirits, wine and sparkling wine, hard cider, sake, and beer for alcohol-free drinks, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. “It’s not a detox!” she says, “But it is time to bring on the fun or fizzy alcohol-free beverages—or kale smoothies if that’s your beverage vibe.”
Dry January is a chance to challenge yourself to commit to no alcohol consumption after indulging during the holiday season, adds Roger Miller, Ph.D., clinical psychologist at Aviv Clinics. “It’s an opportunity to look at what role alcohol plays in one’s life, reflect on the impact alcohol has on physical health, emotional health, and social relationships,” he explains.
What are the benefits of Dry January?
While saying “no” to alcohol for the 31 days of January won’t magically undo past drinking, it is kind of like hitting the reset button on your liver, says Newgent. Here are some benefits you can expect to experience during your month of sobriety:
Better understand your relationship with alcohol
Setting a goal and successfully completing Dry January can give people a feeling of accomplishment, and a sense of control over their lives, says Dr. Miller. “People can also review how alcohol impacts their social lives. If people are spending the majority of their social engagements surrounded with alcohol consumption, they’ll notice and feel the effects during Dry January much more when abstaining.”
Better sleep
Alcohol has a profoundly negative impact on sleep, says Dr. Miller. “Without alcohol in our system, we are more likely to enter R.E.M., which is the deepest form of sleep, and sleep better and more soundly,” he explains.
The research backs this up, too: A meta-analysis of 21 studies found that relative to people who did not consume any alcohol, those who consumed alcohol had a 25% higher risk of having obstructive sleep apnea, a sleep disorder characterized by interrupted breathing during sleep that has been linked to a higher risk of Alzheimer’s disease and stroke.
Moreover, if a person is not getting a good night’s sleep, they may be more tired throughout the day, making it harder to get tasks done, make better food choices, as well as hitting the gym or other physical activity, adds Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Lack of sleep may also contribute to increased stress for an individual,” she notes.
Improved heart health
The World Heart Federation (WHF) released a policy brief that suggested: “No amount of alcohol is good for the heart.” The American Heart Association (AHA) also warns that too much alcohol can increase fats in the blood known as triglycerides, which can increase the risk of heart attack or stroke. Since alcohol can raise both LDL or “bad” cholesterol and blood pressure, not drinking alcohol can definitely give your heart health a boost, says 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.
Weight loss
Alcohol can cause weight gain in four ways: It stops your body from burning fat, it’s high in calories, it can make you feel hungry, and it can lead to cravings for salty and greasy foods. Because of this, during Dry January, people will likely see a metabolism increase, says Dr. Miller. Alcohol may contribute to excess calories and a person may lose weight if it is removed from their daily diet, Gans agrees.
Clearer skin
Some people report that their skin seems more vibrant and less puffy when they stop drinking alcohol, says Prest. “Alcohol dehydrates instead of hydrates which can affect how your skin looks and feels.” One study even showed that alcohol drinking was significantly associated with an increased risk for severe acne.
Better immunity
A 2015 study found that binge drinking resulted in a period of increased immune activity followed by a lull lasting at least five hours. In other words, substantial drinking could cause your immune system to be less effective, which is less than ideal in the thick of cold and flu season. Moreover, a 2007 review determined that excessive alcohol consumption was linked with suppressed immune systems and higher incidences of infectious diseases.
Potentially lowering risk of certain cancers
A recent advisory from the U.S. Surgeon General described the link between drinking alcohol and an increased risk of seven types of cancer, including breast (in women), colorectum, esophagus, voice box, liver, mouth, and throat. Though cutting alcohol for one month alone may not lower your risk, limiting your intake certainly may help.
How can you try Dry January?
When you decide to participate in Dry January, a commitment must be made, says Dr. Miller. “But making a commitment to change a lifestyle habit alone can be difficult.” Having an accountability buddy can significantly increase the success rate, he adds. Prest agrees that you should enlist support from your friends and family so that the people you’re with won’t tempt you with a drink during your abstinence.
To accomplish a month-long commitment like Dry January, people must prepare their environment and set themselves up for success, continues Dr. Miller. Take stock of what is in the pantry. “If there is alcohol in the home, it can be harder to resist the habit of pouring a glass of wine with dinner,” notes Dr. Miller.
You should also evaluate social situations and plan ahead for the environment you’re in, he adds. “If habits include going out to a bar on Friday and Saturday, arrange plans that don’t involve drinking or plan alternative drinks.” Instead of a cocktail to wind down after dinner, plan to make mocktails to drink a healthy substitute, he suggests.
One way to prepare for Dry January is to start now by cutting back slowly on how many drinks you have, says Prest. “Switch to non-alcoholic beverages like sparkling waters, virgin cocktails, or non-alcoholic beers that contain no alcohol.” Newgent agrees that your chances of success will have much to do with enjoyment from your alcohol-free drink choices. “So, explore your options—you don’t need to stick to just simple drinks, like water, tea, and coffee. Booze-free drinking can be enjoyable, and even exciting!”
Avoid going to places that may trigger you to drink and instead, fill your time with new hobbies or social activities, suggests Prest. During this time you might consider socializing more around activities that don’t normally include alcohol, such as going to the movies, a hike, or a game of pickleball, adds Gans.
It takes a minimum of 21 days to establish a habit, so a month-long commitment can be overwhelming, says Dr. Miller. “It’s okay to start with a small goal and build upon it. Take it one day at a time.”
If you make it to January 31st sans alcohol, congratulations! Now, if you so choose, you can extend the challenge past January and go slow when reintroducing alcohol, says Prest. “You will likely find you can skip it or have much less after doing this month-long challenge.”
When to see a doctor about Dry January
If you are someone who consumes more than two to three drinks every day or many drinks over the weekend, talk with your doctor about potential withdrawal symptoms and how to manage them, says Prest. “These symptoms may include nausea, vomiting, shakiness, headaches, dizziness, anxiety, and sweating.”
Both physical and mental withdrawal symptoms can be dangerous, so if one begins to experience symptoms, they should contact their physician, says Dr. Miller.
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