Every year, millions of people around the world give up alcohol for Dry January. It’s a movement that began as an ad campaign from the charity Alcohol Change UK in 2014, but has grown into a global phenomenon. While many of us don’t need a reason to crack open a tinnie or succumb to the pop of a cork, it seems we do need a reason to curb our drinking.
“The sober movement is gaining increasing traction,” confirms Dr. Sanja Cook, a GP at International Medical Clinic (imc-healthcare.com). “Studies show that Gen Z (born 1997 – 2012) are drinking a lot less than Millennials (born 1981 – 1996), who are consuming much less alcohol than previous generations.”
Dr. Cook believes this is due to various factors: greater access to medical information, increased empowerment for individuals to take charge of their health and recognise the personal negative effects of alcohol, and improvements in the quality and availability of non-alcoholic drinks over the past five years. Additionally, the fear of being caught in an unflattering state on social media serves as another valid deterrent.
Online-boozy embarrassment aside, the harmful consequences of a few bevvies are many. Alcohol’s effect on the body depends on how much (and what) you’ve consumed, but in the short term it acts as a sedative, slowing down your nervous system and impacting your breathing. Excessive drinking can result in serious health issues, including aspiration pneumonia, hypoglycemia, and even coma. It impairs memory and leads to dehydration by depleting essential minerals like magnesium and potassium. Additionally, it contributes to hangovers, gastric irritation, low blood sugar, poor sleep, and other complications.
“Beyond that, the long-term repercussions of alcohol on the body and mind are serious, affecting your brain, bones, liver, heart, reproductive organs, and much more,” warns Dr. Cook.
“Studies show a 3-week break from alcohol leads to a complete recovery of gut barrier function”
The healing process
Statistics show that over 400,000 people in Australia planned to stop drinking alcohol in 2023. As the number of those giving up the grog increases, it raises the question of what the benefits of abstaining from alcohol are, and whether a month like Dry January is long enough to start experiencing them.
According to Dr. Cook, the answer is yes. Periodic abstinence is subjective as every experience is different, but she says, “Taking a month-long break from alcohol can lead to several health improvements, including weight loss, a better immune function, lower blood pressure, improved liver health, reduced cholesterol, and a healthier heart. It can also enhance brain function, concentration and mood, reduce cancer risk, and promote restful sleep.”
The healing process post-drinking varies across organs, typically taking anywhere from one week to a year. Dr. Cook continues, “The liver in particular can repair itself after alcohol cessation, but only if there’s no ongoing damage. Alcohol also harms the gastrointestinal tract by eroding the lining and interfering with nutrient absorption, but this can improve within just a few weeks of stopping drinking.”
Brain function is proven to recover quickly with studies showing that grey matter, which shrinks with chronic alcohol use, begins to repair itself within two weeks of cutting out booze. As alcohol depletes a brain chemical called GABA, which reduces stress, this can lead to improvements in mood and anxiety as soon as one week after reducing alcohol consumption.
It gets better. “If you usually consume just a small amount of alcohol, during Dry January you might notice that you’re resting better and have more motivation or physical and emotional energy.” Dr. Cook continues, “If you’re a moderate drinker, you might experience the benefits mentioned above, along with reduced anxiety, improved mood, enhanced clarity, and a stronger ability to handle difficult situations. Close relationships may improve with fewer arguments and less tension, and your work performance could significantly pick up, making challenging situations easier to manage.”
However, if you’re a daily heavy drinker, you might have withdrawal symptoms such as handshakes, agitation and nausea, or vomiting if you delay or omit a tipple. If this is the case, Dr. Cook recommends that you do not attempt Dry January (or any other sudden sober month) and consult your doctor for guidance.
Recommended drinking guidelines
- Have 2 days alcohol free every week
- 1-2 drinks a day (1 for women, 2 for men)
- 6 or more drinks in one day is considered bingeing and harmful, even if not done regularly
Fresh perspective
While embarking on abstinence can feel daunting, there are clearly incredible benefits. Taking on the challenge doesn’t have to be a gargantuan task, and any time can be a good opportunity to give it a try. Sober October and No-Booze November are also popular, although January serves as the perfect reset to heal both body, mind, and soul.
If you’re curious about Dry January, give it a go and don’t overthink it. “See it as a game or a fun experiment, rather than as a chore or burden. Don’t pressure yourself. You can always start over. Some people may choose to change their drinking habits or quit entirely, while others may see fewer changes.” Dr. Cook continues, adding that her husband committed to thirty days of abstinence but ended up going for ninety. “After a few more sober stretches, he chose to quit drinking altogether. As for me, I’ve cut back significantly on both the amount and frequency of my drinking,” she says.
The important thing is that a month of sobriety will likely give you a fresh perspective and show you a different way of life. Whether dry or just damp, it’s an opportunity to assess how your body feels with less alcohol. Ultimately, focus more on what you’re gaining, rather than what you’re giving up.
Quit Tips
- Have an alternative
If you’re going out or being social, have a non-alcoholic beverage that you enjoy in your hand at all times. This can lessen the urge to grab a vino and can deter people from asking why you’re not drinking. - Recruit a friend
It’s easier when you can share a dry period with someone else and keep one another accountable. - Daily journalLing
Write about your experience of abstinence. Each morning, note what is hard, what beliefs you have about alcohol, and monitor how these change over time. - Pick up a hobby or sport
Whether it’s ANZA Tennis, Adult Netball, our weekly coffee meet-ups or mahjong classes, a regular activity can provide the social outlet you usually get from drinking, sans hangover! Check out anza.org.sg - Go for a walk
If you get home from work and find yourself craving a glass of wine, leave the house with a loved one or a podcast, and go for a 20-minute walk. The dopamine from movement will replace the buzz you would have got from the drink. - Reward yourself
Have a sweet treat at the end of the day – a hot chocolate is always a good idea.
Statistics source: 9news.com.au Pull quote source: arcr.niaaa.nih.gov/volume/41/1/natural-recovery-liver-and-other-organs-after-chronic-alcohol-use
