The truth about Dry January and nutrition
How cutting alcohol could transform your health
As the new year begins, many people participate in Dry January, pledging to abstain from alcohol for the entire month. The challenge has gained popularity for its potential to reset habits after the indulgent holiday season and offers benefits for your overall health.
The heavy marketing of alcohol has given us a skewed attitude to drinking; it can be hard to admit and navigate away from, when so much money and effort is channelled into keeping us reaching for that next dopamine reward hit.
In this blog, I’ll explore the connection between alcohol, nutrition and health, provide tips for navigating Dry January successfully and share some of my personal favourite alternatives to alcoholic drinks. Whether you’re looking to improve your long-term health or simply take a break from drinking after Christmas is over, I hope this guide will inspire and empower you.
What Is Dry January?
Dry January is a public health initiative where participants pledge to give up alcohol for 31 days. Launched in 2013 by the UK charity Alcohol Change UK, historically its roots go back as far as 1942, when Finland, having entered the Second World War, urged citizens to abstain to save funds for their campaign.
How Alcohol Impacts Your Nutrition
Abstaining from alcohol doesn’t just give your liver a break, it positively impacts your nutritional health in other ways:
1. Empty Energy
Alcohol is energy-dense, providing 7 calories per gram, but it offers no beneficial energy for the body’s functioning.
A single glass of wine contains about 125 calories, while a pint of beer can range from 150 to 300 calories.
Regular alcohol consumption can lead to excess energy intake, which may contribute to weight gain over time.
By cutting alcohol during Dry January, you create space for more nutrient-rich options to fuel your body effectively.
2. Disrupted Digestion and Nutrient Absorption
Alcohol can interfere with your digestive system, reducing the absorption of essential nutrients such as:
Vitamin B12: Important for energy and brain function.
Thiamine (Vitamin B1): Crucial for metabolism and nerve function.
Folate: Essential for DNA synthesis and red blood cell production.
When you stop drinking, your digestive system has a chance to recover, allowing for better nutrient absorption.
3. Blood Sugar Imbalances
Alcohol can cause blood sugar levels to spike and crash, leading to cravings for sugary or fatty foods.
This cycle can disrupt your energy levels and food choices.
Avoiding alcohol helps stabilise blood sugar, reducing cravings and improving overall eating patterns.
4. Dehydration
Alcohol is a diuretic, meaning it increases fluid loss through urine. Chronic dehydration can lead to fatigue, headaches, and poor digestion. During Dry January, your hydration levels improve, enhancing your body’s ability to process nutrients.
The Health Benefits of Dry January
1. Improved Liver Function
The liver processes alcohol. Heavy drinking can lead to fat accumulation, inflammation, and liver damage. A month without alcohol gives your liver some time to repair and regenerate.
2. Better Sleep
While alcohol may make you feel drowsy, it disrupts REM sleep, part of the sleep cycle crucial for brain health. Removing alcohol improves sleep quality, which in turn supports better energy, metabolism, and overall health.
3. Weight Management
Cutting alcohol helps to reduce the risk of excess energy intake, supporting weight management. Many people report feeling lighter and less bloated after just a few weeks of abstaining.
4. Enhanced Mood and Mental Clarity
Alcohol affects neurotransmitters in the brain, potentially leading to mood swings and anxiety. Removing it may support your mental health and improve focus.
5. Reduced Inflammation
Alcohol increases inflammation in the body, which can exacerbate chronic conditions like arthritis, heart disease, and skin issues. A break from drinking helps lower inflammation markers.
How to Succeed in Dry January
Going alcohol-free for 31 days may feel challenging, especially if drinking is part of your regular routine. Here are some tips to help you succeed:
1. Set Clear Intentions
Define why you’re participating in Dry January. Whether it’s improving your health, saving money, breaking habits or all of these and more, having a clear goal will keep you motivated.
2. Replace the Ritual
Many people drink out of habit, so replacing the ritual with something new can help. Try:
A warming, comforting drink (non-caffeinated) or sparkling water in the evening.
Mocktails that mimic your favourite drinks.
Half an hour of that hobby, DIY job or side hustle you’ve always been meaning to get round to but never quite found the moment, at the time you’d usually reach for that first drink.
Evening walks (even better with a friend, either in person or on the phone) or meditation to wind down.
3. Prepare for Social Situations
Navigating social events can be tricky without alcohol. You might relish the chance to be a bit more unsociable and hunker down at home after all the festivities, but social connections are important for our overall mental wellbeing, especially through grey January days. You could organise a non-alcoholic meet-ups, e.g., an early morning walk and breakfast with friends to start the day well, or a short but cherished phone call to someone you’ve not spoken to for a while. If you’re finding yourself isolated (even if you’re not physically alone, you can still feel lonely) or struggling with your mental health, please reach out, there are many organisations that can support and I am happy to offer a kind word and signpost appropriate ways to help you navigate your way forward; loneliness is the silent and growing disease of the digital world and one we all need to support each other with.
If you are out and about at usually boozy events, plan ahead by:
Bringing your own alcohol-free drinks.
Practicing how to decline politely but confidently.
Talk to someone you trust about your goal, particularly someone in your usual realm of drinking situations. They may be able to support you, plus they may wish to join you and reduce their intake too. Sober curiosity is growing; you might be surprised by how much talking about it may just tip others into trying to do the same after years of thinking they want to change their own habits.
4. Track Your Progress
Use a journal or app to document how you feel each day. Note improvements in mood, energy, sleep, and digestion as motivators. Working out how much money you’ve saved can also be inspiring.
5. Celebrate Small Wins
I am all about the small wins in life. Reward yourself for milestones, like making it through the first week. Treat yourself to something you enjoy, like a massage or a new book.
My favourite alcohol-free alternatives
We’re lucky that the market for non-alcoholic drink alternatives has grown a lot in the last few years. Whether you decide to choose alcohol-free alternatives that directly mimic your favourite drink or go for something different, here are my personal favourites. I’m not a fan of non-alcoholic fizz and have yet to find my perfect alcohol-free beer, although I am still looking, so I leave those to your own experimentation (let me know if you come across any that you really love):
I do love a glass of wine! Nothing is ever going to come close to the real thing, but De Bortoli Shiraz from www.slurp.co.uk (it was out of stock when I last looked but hopefully is back for new year) or M&S non-alcoholic Sauvignon Blanc are pretty good options.
London Essence pomelo and pink peppercorn tonic, with a sprig of rosemary and slice of orange; as a negroni fan, this offers just enough of that bitter-sweet, grown-up flavour to satisfy my taste.
I also like their pink grapefruit soda, which is lighter, fruitier and a good choice if you like white or rosé wine. Add ice and a slice of lime for extra zing.
Kombucha; as a fermented drink, this brings extra health benefits in terms of gut microbiome support (unless you have IBS symptoms of bloating or gas, which may be exacerbated by kombucha). Not all kombuchas are made the same, some have extra added sugar, so look for ones that don’t (Tibico Fermentary, Momo and No.1 Living are my favourites). As they are a ferment, only 1 glass per day is recommended. You could have a go at making your own.
I’m an old-fashioned girl, so the resurgence of switchels and shrubs makes me happy. Mother Root make a great ginger switchel and nonsuchshrubs.com options for different flavours of those, or again, you may want to experiment at making your own.
A few drops of a good ginger cordial and some sparkling mineral water (glass bottle only) is my favourite (and probably cheapest) go to in winter – warming and refreshing at the same time.
What Happens After Dry January?
While a month of abstinence offers significant benefits, the true value lies in what you learn from the experience:
Reassess Your Habits: Dry January helps you reflect on your relationship with alcohol.
Moderate Drinking: Many participants report drinking less frequently after the challenge.
Healthier Choices: The positive changes you notice, like better energy and improved sleep can inspire lasting habits.
If you decide to reintroduce alcohol, do so mindfully. Choose quality over quantity, savour your drinks, and balance them with plenty of water and nutrient-rich foods.
Final Thoughts
Dry January isn’t just about giving up alcohol, it’s about gaining health, clarity, and a renewed relationship with your body. The benefits go far beyond weight management or liver health, extending into every aspect of your physical and mental well-being.
Whatever your reasons for reducing alcohol, be kind to yourself. We can often define ourselves by what has been, rather than what can be. Every day is a different and new day.
If you’re a regular daily drinker, breaking habits suddenly can be tough, and often unsustainable without additional support. Any reduction is great, so if you decide you’re able to cut down mid-week, that’s also going to be better for you than no change at all. If you think you are unable to manage a reduction alone, reach out for support.
Be ready for differing responses when letting people know of your choice to reduce alcohol. These are often internal reactions to people’s feelings around their own drinking habits and not yours to own or navigate. Stick to you!
Whether this is your first Dry January or a tradition you’ve embraced for years, take the opportunity to explore new habits, enjoy delicious alcohol-free alternatives, and celebrate the progress you make. Your body and mind will thank you!