Benefits — and drawbacks — of ‘Dry January’

It’s that time of year again — people are making resolutions, heading back to the gym or looking for ways to start the year on a healthy note.

For some people, that means Dry January, a month of sobriety. But is cutting out alcohol for 31 days actually a good approach to your overall well-being?

MultiCare diabetes education and nutrition program coordinator Jen Ropp, MS, RD, CDE, answers that question and explains why you may want to dig deeper.

Is Dry January beneficial?

In general, this approach is not harmful, Ropp says. The bigger questions to ask yourself are why this challenge and why just one month?

“It would be better overall for your health and liver to cut back longer term rather than to just give up alcohol for one month,” she says. “If your goal is to drink less or stop altogether, this can help you kick-start it. But think through what your goals really are.”

The recommended daily allowance of alcohol is one beverage for women and two for men, Ropp explains. Age, weight and genetic makeup also play a role, but it’s a good general guideline.

One beverage is equivalent to one shot of hard liquor, 5 ounces of wine or 12 ounces of beer. The recommended daily guidelines give your body the time it needs to process the alcohol properly.

“The more years you overdo it, the harder it is on your body year after year,” Ropp says. “That one month of no alcohol isn’t going to save your health.”

She instead encourages a mindful approach to alcohol consumption if you don’t want or need to cut it out entirely.

Consider your why

For generations, alcohol has been tied to social gatherings and traditions. Dry January could be a time to find ways to connect or gather with friends that don’t involve alcohol.

If you feel a significant void when cutting out alcohol, that may be a sign to consider what role it plays in your life, Ropp says.

She suggests asking yourself, “Why am I drinking this? Is it because I want it or crave it, because it tastes good, or because everyone else is?”

“It would be better overall for your health and liver to cut back longer term rather than to just give up alcohol for one month.”

If you’ve been using alcohol as a coping or relaxation mechanism, consider other ways you could achieve that, such as through yoga, meditation or creating a calming environment.

“A lot of people think alcohol can help you wind down and sleep better,” Ropp says. “But it can actually interrupt your sleep pattern and make you get up more in the night.”

As you reduce alcohol intake — either daily or completely — take notice of how it’s improving your overall well-being, including your sleep, mood and digestive system. You’ll often feel those effects quickly in a challenge like Dry January, and could use that as motivation to continue such cutbacks.

Make an overall health goal

While some types of alcohol hold positive health associations, such as red wine’s antioxidant benefits, others can work against your health goals.

“Alcohol plays a big role in calories and can add hundreds of extras a day,” Ropp says. “It also tends to affect judgment when making food choices … I notice people eat more when drinking before a meal or at the same time.”

As a general rule, the higher the alcohol content, the higher the calorie count, she adds. One gram of alcohol is about seven calories, but that increases as you add flavors, such as cinnamon whiskey. The same goes for what you choose to mix alcohol with, such as higher-calorie, sugary juices or sodas.

Overconsumption of alcohol may also impact your athletic performance. If you’re trying to get into a new workout routine or program, that may be harder when you wake up tired from drinking the night before, Ropp says.

Another option that has picked up recent popularity — mocktails. Designed to give the taste and appearance of a cocktail without the alcohol, they can be a great alternative. You may need to make substitutions with these, too, Ropp warns, as they often include high-calorie and high-sugar syrups and sweeteners.

As you make your list of resolutions, consider the full picture of your wellness — body and mind. Find what works best that you can stick to, rather than shocking the system with sudden and drastic changes for small chunks of time.