Dry January 2024: Here are some health benefits you could experience if you avoid alcohol for 31 days
‘Dry January’ gains popularity as more people try to cut back on alcohol
Reaction and analysis from Fox News radio host and contributor Tom Shillue.
For health-conscious folks who pay attention to trends, the start of the New Year sometimes means the start of "Dry January."
The month-long public health campaign encourages people to abstain from alcohol as a way to improve their health and well-being.
But does this month-long hiatus from drinking truly impact health positively?
For the most part, experts say yes, though it’s not an absolute must for everyone.
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"Ultimately, sober months like Dry January can be harmless for the majority of the population who do not have a severe alcohol use disorder," said Dr. Deni Carise of Conshohocken, Pennsylvania, former chief science officer at the Recovery Centers of America.
"Diagnoses are characterized as mild, moderate or severe," Carise continued. "Those who drink heavily could encounter very serious health risks when quitting abruptly and should take caution."
Dry January is a month-long public health campaign that encourages people to stay sober and alcohol-free. (iStock)
"I’ve been doing it for years. It is a great chance to hit the reset button after so many holiday parties from Thanksgiving and Christmas through New Year’s Eve," John Hayes, a financial broker in Atlanta, Georgia, told Fox News Digital last year about Dry January.
"Feels like a million bucks. Big advocate," he added.
The benefits of Dry January can vary from person to person, but for many, it serves as a reset button after the holiday indulgences, promoting overall well-being and healthy habits.
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There is research showing that a month without alcohol leads to lower blood pressure, cholesterol and diabetes risk, as well as lower cancer-related proteins in the blood.
"It isn’t about giving anything up. It is about getting something back. Get your fun back. Get your energy back. Get your calm back," the group Alcohol Change UK stated on its website. It's the association behind the "Dry January" campaign and provides an app as well as several tools to help support those who undergo the New Year’s challenge.
If you’re thinking of participating in Dry January this year, there are health considerations you should know before you ditch alcohol for an entire month.
Alcohol’s impact on physical health
Cutting out alcohol for a month can significantly reduce expenses, especially after the holiday season, which often involves increased spending. It's a chance to save money while also reassessing your spending habits.
Aside from saving money from all the alcoholic beverages you won’t be purchasing for the month of January, the top health benefit you’ll receive is avoiding unnecessary calories.
Aside from saving money from all the alcoholic beverages you won’t be purchasing, the top health benefit is avoiding unnecessary calories. (iStock)
A can of beer is around 154 calories, while a five-ounce serving of wine is around 123 calories, according to the USDA's FoodData Central database.
Varying spirits and liquors like sake, whiskey, vodka, rum and gin tend to be under 100 calories, but that’s on a per-ounce basis.
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These totals can ratchet up quickly when people drink cocktails.
Calorie intake estimates published by the FDA state that men and women above the age of 21 can potentially consume 2,400 to 3,000 calories and 2,000 to 2,400 calories per day, respectively, depending on how active their lifestyles are.
Avoiding alcohol could potentially improve your digestive system.
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Alcohol is considered a diuretic, so it increases the passing of urine, which can a dehydrating effect if you’re not drinking enough water.
A study by The American Journal of Gastroenterology found that "heavy alcohol intake" appears to "exacerbate gastrointestinal symptoms in adults with irritable bowel syndrome," which includes symptoms like abdominal and stomach pain, bloating, intestinal gas, diarrhea, constipation, nausea, heartburn and indigestion.
Drinking alcohol before bed can have negative effects, including sleep interruption and staying up late. (iStock)
Drinking alcohol before bed has also been found to interrupt rapid eye movement (REM) sleep and have insomnia-like effects, according to the National Sleep Foundation, a Washington, D.C.-based nonprofit that provides expert-backed information on sleep.
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Refraining from alcoholic beverages at night and in general could potentially provide deeper, more consistent sleep, which might, in turn, offer more energy throughout the day, the nonprofit reports.
The improved sleep quality during this time yields increased daytime energy and a refreshed mindset. This initiative prompts introspection, allowing individuals to better comprehend their relationship with alcohol.
Alcohol’s impact on mental health
Abstaining from alcohol can have positive effects on your mental health, according to Dr. Daryl Appleton, a psychotherapist who practices in NYC and New England.
"A lot of my clients engage in a Dry January as a mental and emotional detox and ritual in self-control," said Appleton. "Depending on whom the person is, what their history contains and their intentions around drinking for the rest of the year dictate its impact on one's overall health."
Experts say abstaining from alcohol can help improve mental health. (iStock)
She continued, "On the positive side, allowing your body and brain to take a break from alcohol can potentially decrease cortisol and the stress it puts on the system, which allows for rest and repair. Since alcohol is a depressant, taking a break can also uncover if alcohol is masking emotional symptoms as a [bandage], or is contributing to them by making anger, sadness and isolation feel worse."
Sober months like Dry January help people evaluate their relationship with alcohol, she added.
Stepping away from alcohol often brings stable moods, reduced anxiety and an overall uplift in emotions. Many participants of Dry January often report sharper mental clarity, improved focus, and better concentration due to the absence of alcohol.
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"On the not-so-healthy side, if someone has an alcohol use disorder, obviously stopping cold can lead to severe withdrawals, seizures and even death," Appleton warned.
"Understanding one’s relationship with alcohol is imperative before deciding to cut it off completely and suddenly."
Participating in Dry January comes with its share of hurdles. Avoiding alcohol in social gatherings where it's prevalent can make one feel left out or pressured to drink.
Overcoming ingrained habits tied to stress or emotions can be challenging, as alcohol might have been a coping mechanism.
Emotional fluctuations, such as irritability or cravings, may emerge during this period, especially in the absence of supportive surroundings. Successfully tackling these obstacles often involves planning, seeking supportive communities, and staying committed to personal reasons for embracing Dry January.
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Embracing these difficulties as part of the journey fosters resilience and a deeper understanding of one's relationship with alcohol, making Dry January a transformative experience beyond a simple month-long commitment.
Cortney Moore contributed reporting.
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Amy McGorry is a contributing health writer for Fox News Digital. Follow her on Twitter @amymcgorry.
