Go Alcohol-Free This January.
Happy New Year!
I hope you enjoyed your Holiday Season and spent quality time with those you love. During the first few days of the New Year, we usually start to pack up decorations, reflect on the passing year, and perhaps think about how we want 2024 to be.
It’s the perfect time to reset, especially after a month of overconsumption and overspending. I’m always excited for the New Year and the chance for new opportunities and possibilities. I also welcome returning to my self-care routines of good nutrition and exercise, and for the last few years, I have taken a break from alcohol and sugar for January.
Unsurprisingly, alcohol consumption sharply increased during the pandemic and hasn’t been curtailed since. Drinking more than usual in conjunction with the typical holiday increase, and it’s no surprise that it has become a health challenge. I wrote about this last year and will write about it every January, given that drinking too much increases the risk of harmful consequences.
According to WHO
The harmful use of alcohol is a causal factor in more than 200 disease and injury conditions.
Worldwide, 3 million deaths every year result from the harmful use of alcohol. This represents 5.3% of all deaths.
Drinking less alcohol is better for your health. There is nothing wrong with drinking and occasionally overindulging; the problem arises if you can’t socialize without alcohol, or having a drink is your go-to when you feel stressed. It can quickly become an unhealthy habit. To be blunt, you are kidding yourself if you think having 1-2 glasses of wine a day is not going to harm you.
Consider joining me for a Dry January.
Dry January
Dry January is a public health campaign to abstain from alcohol in January. It started in 2013 as an initiative of Alcohol Change U.K.. It campaigned with the promise that post-holiday revellers could “ditch the hangover, reduce the waistline and save some serious money by giving up alcohol for 31 days.”
Dry January can seem trendy; however, it is harmless and benefits your health. Since our social lives often revolve around alcohol, going without can be challenging. Maybe you habitually drink a glass of wine with dinner, have a drink at the end of the day, or when you are with your friends. Or maybe you’ve developed a habit of drinking to numb feelings of sadness and anxiety. Over time, these habits can add up and impact your health, relationships, and finances.
Taking this break can help you assess your relationship with alcohol, as we tend to drink more than we realize. This step back might help you discover how much you drink and what your drinking patterns are.
I love red wine and drinking too much of it used to be a problem for me. Now, I only drink when socializing or when out for dinner; even then, I sometimes go alcohol-free. I’ve learned that if I don’t ensure that I have plenty of sparkling water in front of me, once I’ve had my third glass of red wine, I’ll keep going until I can’t stand. This happened to me about a year ago at a neighbourhood party and I felt awful for days.
I had a couple of glasses of red wine over the holidays and enjoyed it. We missed our neighbour’s annual New Year’s Eve party because of a neighbourhood COVID outbreak. We stayed home, watched a movie, drank some sparkling water, and went to bed at 10 pm. We woke up early on New Year’s Day and felt great-no hangovers.
Switching to sparkling water has been a game-changer for me and has made drinking less manageable. I often add ice, lemon, and frozen fruit to my sparkling water drinks, and any desire I have for alcohol has substantially decreased.
I have learned that If I fail to plan, I can plan on failing and will have to deal with the consequences.
Health Benefits
The Canadian Centre on Substance Use and Addiction published its “Canada’s Guidance on Alcohol and Health Final Report” in January 2023. It provides evidence-based advice on alcohol to support people in making informed decisions about their health. The guidance is based on the latest research on alcohol-related risks and the recommendations have changed from previous guidelines.
The guidance is based on the principle of autonomy in harm reduction and the fundamental idea behind it that people living in Canada have a right to know that all alcohol use comes with risk.
Key points from the guidance include:
There is a continuum of risk associated with weekly alcohol use where the risk of harm is:
0 drinks per week — Not drinking has benefits, such as better health, and better sleep.
2 standard drinks or less per week — You are likely to avoid alcohol-related consequences for yourself or others at this level.
3–6 standard drinks per week — Your risk of developing several types of cancer, including breast and colon cancer, increases at this level.
7 standard drinks or more per week — Your risk of heart disease or stroke increases significantly at this level.
Each additional standard drink radically increases the risk of alcohol-related consequences.
Consuming more than 2 standard drinks per occasion is associated with an increased risk of harm to self and others, including injuries and violence.
When pregnant or trying to get pregnant, there is no known safe amount of alcohol use.
When breastfeeding, not drinking alcohol is safest.
No matter where you are on the continuum, for your health, less alcohol is better.
If you are dealing with alcohol dependency, you should not suddenly abstain, as acute alcohol withdrawal can cause severe medical complications. Ensure that you are connected to the appropriate medical support. If you are concerned about your use of alcohol, reach out for support.
What to drink instead?
If you’re going Dry for January, drink lots of water, tea, sparking water, and experiment and have some fun making non-alcoholic drinks. Try mocktails, kombucha, flavoured iced tea, and coffee. Mocktail Recipes
There are now a variety of alcohol-free beers and wines available.
Take an honest look at your drinking patterns and if you are drinking, consider half-and-half drinks:
Half and Half Drinks
Shandy-1/2 beer, ½ ginger beer or lemonade
Michelada-1/2 beer, ½ lime juice
Red Eye-1/2 beer, ½ tomato juice
Wine Spritzer-1/2 red or white wine/ ½ sparkling water.
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If you cut back or take a complete break from drinking, you will likely experience some pushback. It seems that when a group of people are drinking, there is discomfort if someone isn’t participating. It’s also hard to not join in and you might worry about being seen as a prude or missing out on a fun time. I’ve had a few awkward moments in the last few years with individuals pushing alcohol on me, and I’ve had to repeatedly say; ‘no thank you!” You can drink less or not at all and still have a great time. I still dance like crazy at parties when I’m completely sober.
Whether you’re eager to try Dry January or simply want to lessen your drinking habits and reap some health benefits, give The Dry Challenge a chance. This month, focus on recovering from December’s overindulgence, finding healthier approaches to unwind, and new ways to socialize. I also encourage you to take this approach for the rest of the year.
I wish you a Happy & Healthy 2024!
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.