Dry January: Health Benefits of the No-Alcohol Challenge
Are you thinking of abstaining from alcohol during January? Medical experts say choosing not to drink alcohol for a month can set you on a healthier path. Dry January began in 2012 as a public health initiative in the United Kingdon. Today, millions of people take part in this health challenge every year.
According to the National Institutes of Health, the COVID-19 pandemic caused the biggest spike in alcohol consumption in 50 years. In addition, illnesses, hospitalizations and deaths linked to alcohol misuse significantly increased.
However, even before the pandemic, alcohol use among older adults had been trending upward. In fact, one in four adults age 18 and older reported having at least one heavy drinking day (i.e., five or more drinks for men and four or more drinks for women) in the past year.
Among older adults, heavier drinking or long-term drinking can increase physical and mental problems, such as heart and liver damage, a higher cancer risk, a weakened immune system, memory issues and mood disorders.
Research shows that eliminating alcohol for even a month can make a noticeable difference in your health. Regular drinkers who abstained from alcohol for 30 days slept better, had more energy and lost weight. They also lowered their blood pressure, cholesterol levels and cancer-related proteins in their blood.
If you’re interested in abstaining from alcohol for a month, here are some tips from the experts at Harvard Medical School on how to succeed:
Find a substitute non-alcoholic drink. For social situations, or when you crave a cocktail, reach for alcohol-free beverages like sparkling water, soda or mocktails.
Non-alcoholic beer or wine may also substitute for alcoholic drinks, but some brands contain up to 0.5% alcohol by volume, so be sure to check the label.
Avoid temptations by keeping alcohol out of your house. When you are invited to someone's home, bring along non-alcoholic drinks.
Create a support group by telling friends and family about your intentions and asking them to help keep you accountable. You may also invite others to take the challenge with you.
Don't give up. If you fall short, don't feel guilty and just begin again the next day.
Dry January is also an important time for people to reflect on their drinking habits. During this time, some may lose their alcohol cravings and realize that drinking should not hold such an important place in their lives. If this is the case for you, consider abstaining from alcohol for another 30 days or indulging only occasionally.
Finally, be aware of any signs of potential alcohol problems, including symptoms of alcohol withdrawal. Mild symptoms include anxiety, shaky hands, headache, nausea, vomiting, sweating and insomnia. Severe symptoms, which typically occur within two or three days of abstaining from alcohol, include hallucinations, delirium, accelerated heart rate and fever.
If you struggle to abstain from alcohol during any month of the year or experience any withdrawal symptoms, you may wish to talk to your doctor about getting the help you need.
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