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It’s not too late!
Every year, millions around the world pledge to abstain from alcohol in a challenge known as Dry January. Taking a break from booze can improve your physical and mental well-being by enhancing your sleep, energy and overall appearance.
If you missed the start of Dry January or you’re not ready for a monthlong commitment, don’t worry. You can still try abstaining for a week or two.
Here are a dozen benefits of teetotaling for those who are sober-curious or in need of motivation to finish January strong.
12 benefits of quitting alcohol
Reduces your risk of at least seven types of cancer — breast, colorectal, esophageal, laryngeal, liver, mouth and throat
Lowers blood pressure because alcohol can cause blood vessel dilation and fluid retention
Helps you lose weight since alcohol has many empty calories
Makes it easier to shed belly fat, which improves liver function and can help combat fatty liver disease
Heals the digestive tract from alcohol irritation, easing bowel problems such as acid reflux, bloating, constipation and diarrhea
Improves quality of sleep because while a little alcohol can help you fall asleep faster, it can reduce your deep, restorative sleep
Keeps you healthier because as sleep gets better, the immune system gets stronger
Boosts energy because great slumber allows for more physical activity
Lifts mood because alcohol is a depressant that also causes blood sugar fluctuations
Increases absorption of nutrients such as B vitamins, selenium, folic acid and zinc
Enhances sexual function by restoring hormone balance
Clears skin of acne, rosacea and eczema because alcohol can cause redness and irritation
How to stay motivated
It’s important to anticipate challenges. How will you manage situations where there is pressure to drink? Figure out alternative activities or ways you can join in on the fun. For example, many places serve mocktails or zero-alcohol drinks.
You don’t have to be antisocial or sacrifice your social interactions as you stay committed to your goals.
I recommend a good support system: Find a buddy with a similar mindset that you can confide in and rely on. Be sure to track your progress and celebrate small victories.
What happens if you have a drink
If you slip up and have a drink or two during Dry January, it’s OK. It happens. Don’t feel bad or guilty.
You may feel dizzy or tired the day after drinking. That’s because your body is more sensitive to the effects of alcohol following an extended break.
Remind yourself that you have more energy and better sleep when you don’t drink — and keep going.
When to reach out for help
If you go cold turkey, you could experience withdrawal symptoms depending on your alcohol consumption history and any genetic or medical conditions.
Reach out to us if you have seizures, uncontrollable shaking or nightmares.
And don’t hesitate to contact us if you’re struggling. We can help you navigate this journey.
Julia Adamian, MD, is a clinical professor in the Department of Medicine and section chief of the Division of Internal Medicine and Clinical Innovation. She takes a personalized approach to help patients create achievable health goals.
