After the holidays, many people look for a chance to start fresh by eating healthy and exercising more. One way to cleanse your body is to eliminate alcohol for the month of January, popularly known as “Dry January.” While abstaining from alcohol might be easy at first, for many it can get harder to resist a glass of wine, beer or a cocktail as the month goes on. Dr. Roopa Shah, SSM Health Family Medicine physician, said the COVID-19 pandemic has heightened the use of alcohol nationwide.
“There has been a real increase in the amount of alcohol consumed by many folks throughout the COVID-19 pandemic,” Shah said.
When the challenge of a Dry January gets harder, reminding yourself of the health benefits can help you get through the month alcohol-free. Shah said giving up alcohol can help ward of illnesses, like the flu.
“We know that cutting back on alcohol can help boost our immune systems and a strong immune system is really going to help you if you’re faced with a virus,” Shah said.
If you’re struggling to get a good night’s rest, abstaining from alcohol can also help improve sleep, according to Shah.
“Alcohol definitely disrupts REM sleep,” Shah said. “Initially while alcohol can be a depressant and help you fall asleep, regular alcohol use over time can disrupt your sleep, causing you to wake multiple times throughout the night.”
Shah also points out that alcohol is a diuretic, meaning it can dry out your skin and make it appear lackluster. Forgoing alcohol can help your skin absorb needed moisture that is lacking during the winter months.
So, how can someone make cutting back on their alcohol consumption easier, particularly if they don’t want to stop drinking altogether?
If you want to reduce or give up alcohol for a period of time, it’s important to start with a plan. Think about how you socialize, cope with stress, and any other activity that could lead to a desire to drink. Decide how you will participate in those activities without a drink. Will you de-stress by going for a walk? If you’re out celebrating with friends, could you swap your favorite cocktail for a non-alcoholic version? Or, if you like getting together with friends for drinks on the weekend, is there another activity you could do together instead?
There is strength in numbers – and, chances are, if you’re interested in testing the alcohol-abstinence waters, someone else in your life is as well. Team up and cheer each other on.
If things start to feel difficult, go back to the reason why you’re trying this in the first place – and focus on any positive changes you’re feeling.
In the end, remember to be kind to yourself. Drinking is ingrained in our culture, so if you don’t make it a full month – or whatever time period you want to try – that’s okay.
“It doesn’t have to be all or nothing,” Shah said. “By cutting back on alcohol a few times a week, you may really notice a lot of health benefits in terms of your immune system, energy, how you feel and sleep.”
Shah urges people to at least make a conscious effort to limit alcohol. For example, if you drink three to four times a week, consider scaling that back to one to two times a week. If you feel better by simply reducing your alcohol consumption, that’s a success!
