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Published by Claudia Giunta.
‘Tis the season for Dry January, 75 Hard, Whole 30, and a new gym membership. And we get why! The holidays meant a lot of indulgent carbs, sweet treats, festive drinks, and a break from your exercise routine. For many, the new year symbolizes a fresh start to a healthier, more accomplished version of themselves. Dry January can be the perfect lifestyle change to reset and build healthier habits.
The modern history of Dry January began in 2011 when Emily Robinson planned to run a half marathon in February 2011 and decided to quit alcohol leading up to her race. Robinson explained its amazing effects on her health, inspiring millions to be part of the movement since. However, the origins of taking a break from alcohol have a longer history, stemming back to 1942, during a war effort against the Soviet Union after the Finns joined Germany in their fight. Dry January was eventually trademarked by Alcohol Change UK/Alcohol Research UK in 2014.
While Dry January (or Sober October) is a popular way to participate in a sober month, you don’t have to wait for a designated month to take a break from alcohol. Taking a break at any time allows you to evaluate your relationship with alcohol and lets you assess how your body reacts to the substance. The insights gained from taking a break from alcohol can help you make smarter, healthier choices moving forward. Read on to learn how alcohol affects your sleep, weight, mental clarity, and more.
Nova Vita Solutions
Nova Vita Wellness Centers are committed to supporting your health and wellness journey, especially as you take steps to reduce alcohol consumption. Our services are designed to help your body reset and thrive. Our Cleanse infusions detoxify and replenish your body with essential nutrients to restore balance and boost energy levels. Identify imbalances or deficiencies to better understand your body’s needs during this transformative time with our lab panels. Stay on track with personalized weight management plans, including consultations and semaglutide or tripeptide therapy via telehealth, to help you achieve your wellness goals. Take a proactive approach to your health with Nova Vita’s tailored solutions. Book your appointment today and start feeling your best!
A Sober-Curious Lifestyle
Several studies show that limiting or eliminating alcohol long-term can significantly reduce the risk of cancer and heart and liver problems. Short breaks from alcohol can also make a positive impact by lowering blood pressure, reducing stress, improving sleep quality, and more. The idea of being “sober-curious” means someone reconsiders their relationship with alcohol, examining why, when, and how often they drink.
Being sober-curious is about reflecting on the impact alcohol has on your life and considering if your drinking habits should change. Some people may challenge themselves to give up drinking for a specific amount of time; some may choose to reduce their drinking amount, or others may opt for lower-alcohol options.
While a lot of people find not drinking alcohol socially challenging, more and more people are choosing not to drink and are finding new ways to spend time with friends that aren’t centered around a bar. As a naturally outdoorsy city, Austin offers plenty of health-conscious social activities that don’t include alcohol: trail running, paddle-boarding, paint classes, cooking classes, countless workout classes, comedy shows, concerts, and more. As part of being sober-curious, people attempt to be creative by experimenting with mocktail recipes. Whatever the reason for taking an alcohol break, you’ll find many benefits.
How Much Drinking Is Too Much?
The US Dietary Guidelines consider low-risk drinking as limiting intake to two drinks or less in a day for men and one drink or less in a day for women (the difference being due to weight and size). High-risk drinking is more than three drinks a day for women and four a day for men, increasing the risk of alcohol use disorder (AUD).
It’s difficult to keep track of your drinking habits, which is why being sober-curious or taking a break can help. Additionally, note that craft beers and specialty cocktails may have a higher ABV, and if you’re making drinks at home, you’re likely not measuring each pour. Be intentional about measurements, check in with yourself when going for a second drink, and know there are plenty of fun things to do that don’t involve drinking.
Benefits From Not Drinking
Reducing or eliminating alcohol intake has numerous benefits. The longer the break, the better the long-term effects.
- Weight Loss: Reducing drinking could lead to weight loss and improve insulin resistance. Alcohol has empty calories with little nutritional value, which leads to weight gain.
- Reduced Blood Pressure: Drinking can cause the blood vessels to narrow, making existing hypertension worse (high blood pressure). The more alcohol you drink, the higher the risk of developing hypertension. If you drink regularly, you put yourself at risk, especially if you’re over the age of 35.
- Better Digestive System: Not drinking can improve insulin efficiency, which helps alleviate digestive problems such as bloating, constipation, diarrhea, and nausea.
- Lower Risk of Liver Disease: The effect that alcohol has on the liver is well-known, and even taking a short break from alcohol can give your liver a break. Limiting alcohol can decrease inflammation, which lowers the risk of fibrosis, liver disease, cirrhosis, and liver cancer.
- Better Sleep: While alcohol can have a sedative effect initially, making you sleepy, it typically results in poor sleep quality. You won’t get true REM sleep and may find yourself waking up more often. If you drink in the evening, avoid drinking three hours before bedtime.
- Better Mental Health: Going for a glass of wine after a stressful day isn’t abnormal, but alcohol can worsen your mental health. While you may initially feel relaxed and less anxious after a drink, the chemical changes in your brain can soon lead to more negative emotions, such as depression and anxiety.
- Boosted Immune System: Eliminating the stress caused by alcohol in the body helps reduce the risk of infection.
- Heart Healthy: Reduced drinking helps lower blood pressure and reduce the risk of abnormal heart rhythms and dilated cardiomyopathy.
- More Savings: Aside from the health benefits of abstaining from alcohol, taking a break from drinking can drastically help you save money. Adding a pack of beer or a few bottles of wine to your shopping cart a week, ordering a drink every time you go out, or only seeing your friends at a bar can quickly add up.
How to Take a Break from Alcohol
If you’re feeling sober-curious or interested in seeing how a break from alcohol can positively affect your body, you’re not alone. Find a friend to do the challenge with who can help you engage in your social circle without feeling pressured to drink. Think you’ll miss the ritual of an evening drink? That’s where getting creative with mocktails comes in. You can even pour kombucha, iced tea, or a “sleep mocktail” into a wine glass to make drinking it fun. If you’re not interested in giving up alcohol entirely, consider limiting your drinking. For example, only have two drinks a night on the weekends. Keeping a journal or notes app on your phone on your drinking habits can help you reflect throughout your journey.
When to Get Help
For some, taking a break from alcohol may be easy. For others, taking a break may help them realize that drinking has a stronger hold on their life than they realized. If this is the case for you or a loved one, seeking help is important. Find an Alcoholics Anonymous group in your area or explore The Substance Abuse and Mental Health Services Administration’s resources, which include a 24/7 National Helpline that can help with referrals to local treatment centers, support groups, and community-based organizations. Also, call or text 988 nationwide to connect with local support systems.
Bottom Line
Taking a break from alcohol, like participating in Dry January, can have a profound impact on your physical and mental health. From improved energy and better sleep to a clearer mind and reduced stress, even a short hiatus from drinking can set the tone for a healthier lifestyle.
At Nova Vita, we’re here to support your journey with wellness solutions like Cleanse Infusions to reset your body and lab testing to help you understand and optimize your health. Whether you’re starting fresh or continuing your wellness goals, we’re here to help you every step of the way. Book your appointment today!
