Dry January is a rapidly growing new trend.

After indulging over the holidays with too many beers, cocktails, glasses of mulled wine and the like, a ‘dry’ January can be a great reset as you try to build momentum in the New Year.

But, is a dramatic shift like committing to going entirely ‘alcohol-free’ a good strategy?

Is this ‘all-or-nothing’ approach a good pattern to engage in?

What about the effects on other behaviors in the long-term?

Let’s explore a few of the nuances.

Why Go ‘Dry’ In January?

How much alcohol do you typically consume in a week?

A recent digital survey investigating the weekly alcohol consumption patterns of adults found;

60% up to 14 units per week,
17% consume 14-35 units per week
4% consume more than 35 units per week (1)

(I know what you're thinking... how much is 'one unit' of alcohol again?)

One pint of beer, a regular glass of wine (175mL), and a double-shot of spirit are all approximately 2 units.

Doesn’t sound like much, but alcohol units add up more quickly than you realize.

For example, if you drink a bottle of wine over the weekend, or have a couple of pints on a Friday and Saturday night, that’s 8-9 units right there.

But, it’s not just the direct impact of alcohol consumption, but also the ripple effects of how alcohol intake influences other behaviours, such as;

your food choices
whether or not to exercise
how you interact with friends or family
when you go to sleep (and how well you sleep)
etc.

Too much alcohol, or drinking too frequently, can absolutely derail both your mental and physical health.

Let’s review some of the potential health benefits.

‘Alcohol-fREE’ Health Benefits

1) Better Sleep
Alcohol is one of the most powerful inhibitors of deep REM sleep, compromising your sleep quality, and mental performance. Even a single glass of wine (and definitely two or more) in the evening before bed will worsen your sleep quality.(2)

2) Fewer Calories In Your Diet
Alcohol contains a significant amount of energy (aka – calories). A pint of beer nets you approximately 200-250 calories and a glass of wine 100-150 calories, and if you don’t burn it off immediately via movement it will be stored as body-fat.

3) Better Blood Sugar Control
It’s not just the ‘energy’ in alcohol that’s a problem, it also raises your blood sugar levels very quickly. About 20% of alcohol is absorbed directly via the stomach, a key reason why drinking on an empty stomach is not a good strategy.

Of course, after this big rise in blood sugars, you’ll often experience a big drop 60-90 minutes later, just like a rollercoaster thundering back down, leaving you craving more simple ‘fast-acting’ sugars and struggling with low energy (and often low mood too).

4) Better Mood
If you’re struggling with low mood, going alcohol-free can be an absolute game changer. Lack of sleep, weight gain, high blood glucose levels, along with excess alcohol consumption all can impair your mood. (3,4) For some, going ‘cold turkey’ and completely eliminating is the best strategy, for others, a more gradual approach is best.

5) Improved Immunity
Alcohol suppresses your immune system, leaving your more susceptible to catching a cold or flu.(5,6) In fact, it dampens both ‘arms’ of your immune system; the innate ‘first line of defense’ and the adaptive ‘seek and destroy’ arms.

January is the month with the highest incidence of cold and flu, so going alcohol-free can be a great way to fight off infection (so you can build momentum with your nutrition and training).

How To Cut Out Alcohol This January?

If you’re ready to tackle an ‘alcohol-free’ January, I’ve included some suggestions below on how to adjust your nutrition and lifestyle to set you up for success.

Weeknights - swap out that glass of wine for a cup of herbal tea like rooibos, mint or chamomile.
Weekends - nudge friends to engage in more activities not connected to drinking (i.e. walks, cold dips, games, etc.)
Nights out - swap out regular beer for alcohol-free beer (0%).
Cocktail drinker - use the same cocktail glass and pour sparkling water with a squeeze of lemon or lime.
Movement - fewer nights out means more time for movement on weekends. Test out new gym, bootcamps, yoga, running, etc.

There are endless ways to make January a fun and successful alcohol-free month. Test out the suggestions above and see what resonates best with you to help ease the transition into Dry January:

HOW TO RE-INTRODUCE ALCOHOL?

What’s the best predictor of success in nutrition, exercise or weight loss? Consistency.

If you can’t keep up your new habits for the long run, no matter how small or simple, you’ll struggle to achieve success.

A small or moderate alcohol intake can be part of your routine, , particularly if associated to socializing and connecting with family and friends.

Here are some tips for re-introducing alcohol in a sustainable way in the New Year:

Set drinking days - aim for 5-6 ‘no drinking’ days per week (e.g., Monday to Friday) and stick to it.
Set amount of alcohol - the days you decide to drink, try and cap it at a maximum of 1-2 glasses.
Adjust volume - Buy smaller bottles/cans of beer
Adjust volume - Use a smaller wine glass
Reset how you intake - Pour your own wine (no top-ups!)

Setting expectations is key. Build a routine and lifestyle you enjoy and can sustain in the long-run.

If it leads to too much consumption, you likely need to re-think the number of days you drink and/or the amounts.

TO SUM UP

Reducing alcohol intake to start the year is a fantastic goal. Use the inspiration and motivation of the New Year to propel you into action.

But just remember, you can’t rely on them to get you through the year; inspiration and motivation (even discipline) are finite resources.

Narrow the behaviour change ‘gap’ by making your January goals realistic and achievable to set yourself up for success this New Year!

…

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References
1.NHS Digital (2018): Health Survey for England 2017, Table 13

2.Maurice Ohayon et al., “National Sleep Foundation’s sleep quality recommendations: first report,” Sleep Health 3, no. 1 (2017), https://doi.org/10.1016/j.sleh.2016.11.006.

3.Markku Timonen et al., “Insulin resistance and depressive symptoms in young adult males: find- ings from Finnish military conscripts,” Psychosomatic Medicine 69, no. 8 (2007), https://doi.org /10.1097/psy.0b013e318157ad2e.

4.J. C. Felger and F. E. Lotrich, “Inflammatory cytokines in depression: neurobiological mechanisms and therapeutic implications,” Neuroscience 246 (2013), https://doi.org/10.1016/j .neuroscience.2013.04.060.

5.World Health Organization https://www.euro.who.int/__data/assets/pdf_file/0010/437608/Alcohol-and-COVID-19-what-you-need-to-know.pdf?ua=1. Accessed on January 6th 2020.

6.Dipak Sarker et al. “Alcohol and the Immune System,” Alcohol Res 37, no. 2 (2015).

5 Reasons To Go ‘Alcohol-Free’ This January