Dry January
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Considering a Dry January?
It’s that time of year again. Christmas decorations come down, we make our list of New Year’s resolutions, and we head back to work all while abstaining from alcohol. Wait what?
That’s right, you may have seen posts all over social media from people not drinking any alcohol during the month of January. The challenge, called Dry January, started in 2012 by a British nonprofit called Alcohol Change UK and is gaining a lot of traction. In fact, last year 35% of U.S. adults took part. And if you think it’s just a fad for young 20-somethings, think again, the average age for people who sign up for the challenge is 39.
So why tackle one of the darkest and coldest and months of the year sober?
“The objective of Dry January is not long-term sobriety – it’s long-term control,” says Richard Piper, CEO of Alcohol Change UK. The purpose of the challenge is to give people enough time off from drinking to realize how good it feels when they don’t. Most participants are surprised by the benefits they experience during their month of abstinence. Many report getting better sleep, saving money, losing weight, increasing their energy and ability to concentrate. More importantly, most participants report gaining more control over drinking -- even those who did not abstain the entire month. It’s why people who participate tend to drink less for the rest of the year.
Aside from feeling better, they’re getting healthier. A study published by BMJ Open found those that stopped drinking for one month had significant improvements in their metabolic health, insulin resistance, liver function, as well as decreases in weight, blood pressure, and cancer-related growth factors.
If you are considering a Dry January, whether it’s to help you cut back, lose weight, or just because you like a challenge. Here are some tips to help you succeed:
Don’t do it alone. If you can, enlist a partner or friend to try the challenge with you. If you want to join the community, sign up for the challenge by downloading the free Try Dry app. The app offers different options to track your progress by like counting your dry days, as well as calories and money you saved by not drinking. You can sign up for coaching emails to cheer you on throughout the month, or join their online forum and chat with other participants. Not everyone who joins abstains completely. If you’re looking to just cut back for the month and want to create a custom Dry(ish) challenge for yourself, try the Sunnyside app.
Replace the habit. Find a substitute non-alcoholic drink to replace your go-to beverage. Many beer and wine companies make non-alcoholic versions of their drinks you can partake in for the month and there are lots of great mocktail recipes online to try out.
Know your triggers. If you like to drink at home, don’t keep any alcohol in the house. If grabbing drinks at the bar after work is your regular routine, try replacing it with a new outing like meeting for dinner, the movies, or taking a walk.
Don’t feel guilty. Even if you slip up, you’re still making progress, just try again tomorrow. Remember the goal of Dry January is not about sticking to the challenge, it’s just about learning your triggers and how to overcome them. The lesson learn during the month are to give you space and power over alcohol for the rest of the year.
Know when you may need more help. If cutting back for a month is a real struggle you may need additional assistance. Rethinking Drinking is an excellent resource for additional strategies and tips to help you cut back with professional and community support. If you find after two or three days after you stop drinking that your exhibiting symptoms of alcohol withdrawal like anxiety, shaky hands, headaches, nausea, vomiting, sweating, or insomnia seek medical help immediately.
Dr. Valerie Pershad is board certified by the American Board of Internal Medicine and the Institute of Functional Medicine. She completed medical school at the George Washington University in Washington, DC and completed residency in internal medicine at North Shore University Hospital and Long Island Jewish Medical Center. She is an internal medicine physician, and she also practices functional medicine, an area of medicine that focuses specifically on how and why disease occurs for each individual and allows for a personalized treatment plan.
As a a primary care physician she has significant experience in a wide array of acute and chronic medical conditions, including working as a hospitalist during the COVID-19 pandemic. She has now shifted her focus to include a preventative and restorative approach to her patients’ care.
