While drinking in moderation is fine for most people*, sometimes it’s nice to give our bodies a break. And long-term, heavy drinking can lead to multiple health problems including memory issues, heart and liver damage, higher cancer risk and mood disorders. Many people go dry in January as a way to kick off the new year in a health forward mode and maybe to try and offset some of the damage inflicted over the long holiday season. In recent years, Sober September has also gained popularity. No matter when you choose to do it, here’s the lowdown on what happens when you hop on the wagon for a while.
What happens when you give up booze for a month?
If you do decide to take a break from alcohol, there are a few things you might experience.
· Better sleep
· Weight loss
· Improved immune function
· Improved memory
· Clearer skin
· Lower blood pressure
· Lower cholesterol
Quitting or reducing alcohol intake long term can result in a lowered risk of cancer, neurological benefits like a lack of impulsivity, and cardiovascular improvement, possibly leading to more energy or stamina. Even if you’re not into abstaining for an entire month, some of these benefits can be seen after even just a week of sobriety.
Going dry is daunting! Here are some tips to help you start and stay sober for the month.
Non-alcoholic (NA) substitutions – There are some really great NA craft beers out now but make sure to check the label as some still contain up to 0.5% alcohol. It’s also important to make sure there are no added sugars, and that the calorie count is low or you won’t see that weight loss that motivates so many of us to do dry January.
Go dry with a group. – Recruit willing members of your friend group to go dry with you. Creating this support system can really help with accountability and if/when you’re struggling, you’ll have someone to commiserate with.
There’s an app for that! – The Try Dry app is available for free through Apple and Google
and comes with motivational support like showing you how much money and calories you’re saving, personal goal setting, and a drinks tracker if you’re just cutting back.
Journal – A month of sobriety could be a great time for some self-reflection. Are you struggling with abstaining? Journaling could help you explore the reasons why. Sometimes it’s nice to get those feelings onto paper.
Be nice to yourself! – If you fall off the wagon, just climb right back on tomorrow! No one said this will be easy so don’t beat yourself up if you have an oopsie. Tomorrow is another day!
Mocktails! – This may be our favorite way to substitute boozy cocktails. Again, just be mindful of sugar and try to limit sugar-laden juice or other sweeteners to a splash or two if you use them. Making a mocktail can be as easy as adding fresh or frozen fruit to club soda or tonic. If you’re feeling festive, garnish it with a lime or a cherry or even a little umbrella, whatever makes you happy! Bonus: the whole family can get in on the creation and consumption of mocktails! You could even hold a contest with family and friends for who can come up with the best recipe.
You can make mocktails with practically any ingredients you like but we chose this one because elderflower extract has been shown to have some immune boosting properties. Who couldn’t use more of that?!
Elderflower blueberry-lime virgin cocktail
Use frozen blueberries if fresh are too expensive or hard to find. And just FYI:wild blueberries contain more fiber and antioxidants than cultivated ones. This one serving recipe takes just a few minutes to make.
Ingredients
2 tbsp. elderflower syrup or extract
1–2 tbsp. fresh lime juice
Small handful blueberries
Ice
Lime slices
1 cup mineral sparkling water or club soda
Fresh mint, for garnish (optional)
In a glass, combine elderflower syrup or extract, lime juice, and blueberries. Lightly mash them all together with a muddler. Top with ice and lime slices; pour in mineral water until it reaches the edge of the glass. Add mint leaves if using.
No matter if you choose to go dry for the whole month or just a couple weeks, taking a booze break can result in some positive changes both mentally and physically and we’re here for that.
About Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.
*Going sober cold turkey on your own can pose risks for very heavy drinkers. Symptoms can be mild to serious and can include anxiety, shakiness, headaches, nausea and insomnia. More severe symptoms can include hallucinations, delirium, rapid heartbeat and even fever. If you experience any of the severe symptoms, please seek medical attention immediately. If you are struggling with alcohol addiction, please reach out to your health care provider, your mental health care provider or call 988 (the US Mental Health Crisis line) if you are in crisis.