A Rutgers Health expert explains how a dry - or dryish - January can reap benefits year-round
Maybe you indulged a little too much over the holidays, or perhaps you have resolved to be more conscious of your health in the new year.
Giving up or reducing alcohol consumption, even for a short time, can reap major health benefits, said Marilyn Piccirillo, an assistant professor of psychiatry at Rutgers Robert Wood Johnson Medical School, and a faculty member of the Addiction Research Center at Rutgers Brain Health Institute.
She discusses the risks associated with alcohol consumption and how reducing or giving up alcohol can benefit health.
How much alcohol is too much?
According to the latest release of the U.S. Dietary Guidelines, "less is better" when it comes to your health.
However, it can be tricky to know exactly how much you're drinking because different beverages have different amounts of alcohol. For example, a glass of wine has higher alcohol by volume than a light beer, but heavier or craft beers can have nearly as much alcohol as wine. That's why a "standard drink" is 5 oz of wine, 12 oz of light beer or about 8 oz of heavier beer. Also keep in mind that cocktails or mixed drinks can include multiple shots, especially when more than one liquor is used. You can check guides to educate yourself on how much alcohol is in your favorite beverage.
What are the health benefits of reducing or giving up alcohol?
Cutting back on drinking is associated with many health benefits, including improved sleep, increased energy, weight loss and improved cardiovascular health. Reducing drinking can also help improve your mood. Other benefits can include financial savings and an improved insight into your relationship with alcohol.
Research demonstrates that people can still achieve health benefits by reducing their consumption, even if they don't cut back completely. You can try "dryish January" or "damp January" by setting a goal to drink less frequently or less on each occasion or set a goal to cut back in specific settings.
In what ways should people re-think their relationship to alcohol?
I recommend approaching the month - or anytime you decide to reduce or eliminate your alcohol intake - like you're exploring something new. You're testing out a new habit, seeing how it goes and hopefully learning a lot about yourself along the way. Come February, you might keep up the change or make some adjustments - regardless, any change is a win.
Start by considering your goals. There are many approaches to take. You may decide to stop drinking all together. If you don't want to stop drinking completely, you could decide to reduce the number of drinks you have each week or in a given sitting. You could also cut back on your frequency of drinking, such as drinking only on the weekends or only on special occasions.
Some people focus on changing their reasons for drinking. For example, instead of having a glass of wine to relax and wind down after work, test out a different relaxation strategy, like taking a bath or a walk. Instead of reaching for a beer after work or meet friends for a happy hour, consider an iced tea or other nonalcoholic beverage or invite friends to an exercise class instead.
Research demonstrates that people can still achieve health benefits by reducing their consumption, even if they don't cut back completely. You can try "dryish January" or "damp January" by setting a goal to drink less frequently or less on each occasion or set a goal to cut back in specific settings.
Marilyn Piccirillo
Assistant Professor of Psychiatry, Rutgers Robert Wood Johnson Medical School
How can people effectively start the process of reducing or giving up their alcohol use?
First, think about your goals and pick a date to start working toward change. As with changing any habit, it's important to build structure to help you make the change. How does alcohol typically fit into your schedule? What are the alternatives? Consider distraction activities to keep yourself busy or your mind occupied if you experience cravings. Mindfulness can also be a helpful practice for managing stress and cravings.
Write down your reasons for change. Consider the positives and negatives of cutting back or making a change. Keep your notes where you can see them, like on your refrigerator or phone. Measure your progress. Tracking the number of drinks you consume can help keep you accountable to your goals. Record the positive outcomes, like the amount of money saved or weight lost, to build momentum. Enlist a buddy who you can talk with about your goals and maybe even join you.
How do I know if I need more help?
For people who are drinking regularly or heavily, cutting back significantly or going cold turkey can feel physically uncomfortable for the first several hours to few days as your body adjusts. Physical symptoms of alcohol withdrawal can include nausea or vomiting, headaches, insomnia, anxiety, panic attacks, irregular heartbeat, confusion, tremors, hallucinations or seizures. These symptoms typically go away on their own with good self-care. However, if you experience more severe symptoms like increases in blood pressure, heartbeat, temperature, hallucinations and seizures, it's best to see a doctor.
Medications like naltrexone can be helpful for managing cravings from drinking. I also encourage people to check out SMART Recovery, an evidence-informed recovery nonprofit that has many resources for recovery.
