Dry January

Dry January has become a cultural phenomenon in the UK with an estimated 8 million people taking part this year. For most people the desire to go cold turkey comes after an over indulgent festive period and the hope that a few weeks free from alcohol will improve health, increase energy and help save money too. 

As a nutritionist I’m often asked for my thoughts on whether or not dry January is worth undertaking so read on for the health benefit of cutting out alcohol and my thoughts on taking a month of sobriety. 

Key Health Benefits 

Improved Liver Health

Your liver is the ultimate detox tool (so much better than any detox tea you might be tempted into buying) and adding alcohol into the mix only increases its workload. Short term removal of alcohol from the diet can improve liver enzymes, reduce liver fats and and overall improve general function. 

Enhanced Sleep Quality

Anecdotally people often report that they sleep better when they have consumed alcohol however this is not truly the case. Though you may fall asleep faster sleep quality if often reduced when the body is also metabolising alcohol. You are less likely to complete full sleep cycles and may not get as much REM restorative sleep. Therefore the following day you’ll likely not feel fully rested.

Hunger levels and body weight

Due to the impact on sleep quality a night of drinking alcohol (even in moderate amounts) may mean that the following day you are hungrier, less likely to feel full and may crave higher carbohydrate and more calorie dense food. This can make maintaining a calorie deficit more tricky and you may find that your weight loss attempts are stalled. 

A more direct impact is the calorie density and low nutritional value of alcohol. A large glass of white wine every night can add approximately 1400kcal to your week and a night out consisting of perhaps 4 pints and 3 gin & tonics can add up to around 1500kcals (and that doesn’t count the pizza on the way home). 

Cutting out alcohol not only cuts out the calories and sugar from the alcohol but it also makes it less likely that you’ll be grabbing a late night take away too. 

Mood

Alcohol has a very significant impact on neurotransmitters in the brain which impact mood, mental clarity and general brain health. Though in the moment alcohol may relieve feeling of anxiety as the alcohol wears off these symptoms can significantly worsen (anyone who’s ever had hangxiety will know what I’m talking about). Long term alcohol consumption can also increase the likelihood of depression and frequent mood-swings. 

Does it have to be cold turkey? 

Like most topics relating to health there is a great argument for moderation and an all or nothing mindset can be a dangerous thing! 

Dry January can be a fantastic way to kick start new habits and remove an element of your diet which might not be serving you this month or helping you achieve certain goals. However a reduction in alcohol would likely also have this effect. If over Christmas you have found yourself drinking 6/7 nights per week cutting this back to 1 or 2 would have a great impact. 

If you have chosen to do dry January it will go a long way to give yourself a little bit of compassion if you do “fall off the wagon” as it's much more effective to accept that you drank (for whatever reason at all) but then decide to continue your sobriety from the following day. 

It’s also important to remember that even though a reduction of alcohol may benefit our mental and physical health spending time with friends and family and having fun is also a very big part of good health. So if you are taking on dry Jan remember to keep the social life alive and use this as an opportunity to perhaps try new things or socialise in different ways. 

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