Is Dry January Right for You? Experts Share Their Insights!

January serves as a well-liked period for contemplating health objectives and routines. Following the numerous opportunities for festive beverages and New Year celebrations during the holiday season, this often includes evaluating your relationship with alcohol.

An increasingly popular method of doing this involves engaging in Dry January—a challenge to abstain from alcohol for the entire month.

Alcohol consumption is associated with various health issues, including an elevated risk for several cancers. Therefore, is avoiding alcohol for one month an effective way to kick off your resolutions? And is a month sufficient to observe noticeable changes? To explore these inquiries, we consulted two professionals: Maher Karam-Hage, M.D., a psychiatrist with a focus on addiction, and Kaylie Brown, a clinical dietitian.

What advantages come with abstaining from alcohol?

Alcohol consumption can influence everything from your psychological condition to your gut microbiome to your cancer susceptibility. Here’s how abstaining from alcohol may affect your health.

Lowered risk of specific cancers

Alcohol intake heightens the risk for several types of cancers, including:

Hence, it is MD Anderson’s official recommendation that for cancer prevention, it is preferable to completely avoid alcohol. While complete abstinence is ideal, women opting to consume alcohol should restrict themselves to one drink daily, and men should limit themselves to two drinks each day.

However, does eliminating alcohol for a month lower your cancer risk? Karam-Hage speculates that there are minimal benefits in risk reduction and believes they are not clinically significant unless they encourage “permanent reduction or abstinence” from alcohol.

Reduction of empty calories

“Alcohol is viewed as an ‘empty calorie’, which means it offers negligible nutritional benefits,” Brown states. “These empty calories do not furnish adequate vitamins and may hinder your muscle-building goals or disrupt a long-lasting sensation of satiety.”

Although our bodies can utilize these calories for energy, Brown notes that surplus calories are converted to fat. Hence, it is crucial to understand the amount of calories your body requires.

“Excessive calorie consumption may ultimately lead to weight gain,” Brown explains. “By reducing or eliminating surplus calories, you may observe changes in your body weight as well.”

Liver recovery

Involvement in Dry January allows the body to recuperate and promotes liver regeneration, according to Karam-Hage.

“Typically, within 30 days, the liver can regenerate or recreate cells that were damaged or lost,” he mentions, emphasizing that elements such as genetics and overall health play a role in how swiftly the liver can heal.

Although Dry January may enhance liver health, your long-term relationship with alcohol is also extremely crucial. Continuous liver damage, especially from alcohol consumption, could lead to cirrhosis, Karam-Hage explains. Cirrhosis involves a build-up of scar tissue in the liver. It is not reversible and may increase your risk for cancers such as liver cancer (also known as hepatocellular carcinoma).

“Continued liver injury from ongoing alcohol consumption causes fiber formation, hindering the liver’s ability to regenerate,” he adds.

Restoration of gut microbiome

Excessive alcohol intake can disrupt the gut microbiome by disturbing the balance of gut bacteria. This disruption leads to toxic byproducts when metabolizing alcohol, contributing to a condition known as leaky gut, as researcher Carrie Daniel-MacDougall, Ph.D. describes.

RELATED: Discover how alcohol impacts the microbiome

Fortunately, modifying your habits can aid in rebuilding a healthy microbiome, although Daniel-MacDougall notes that the repair of damage to the gut microbiome often takes longer than the initial damage itself.

Enhanced sleep quality

Reducing or eliminating alcohol consumption can contribute to improved sleep, Brown observes.

Using alcohol can result in rebound insomnia—characterized by waking up during the night and struggling to return to sleep. This occurs due to diminishing alcohol levels in your system after the initial sedative effects of alcohol wear off, Karam-Hage explains.

Moreover, alcohol usage can disrupt deep sleep, he adds. This indicates that the effects of alcohol on sleep could have enduring consequences, even leading to accelerated aging.

“Alcohol suppresses stages 3 and 4 of sleep, which are vital for muscle restoration and other brain and body functions. During these stages, growth hormone is secreted at variable levels based on age. Growth hormone is associated with anti-aging, so insufficient levels may accelerate aging,” he clarifies.

Enhanced cognitive clarity

Decreasing alcohol intake can bolster your mental clarity, Brown states.

The National Institute on Alcohol Abuse and Alcoholism indicates that alcohol disrupts communication pathways within the brain, impacting functions such as memory and judgment.

Is it safe to quit drinking abruptly?

If you’re contemplating Dry January, you might question whether it’s safe to abruptly cease drinking—commonly referred to as “cold turkey”—or if a more gradual approach is advisable. The answer hinges on your current relationship with alcohol.

Karam-Hage states it is safe to quit drinking cold turkey if you are:

• A woman of any age or a man aged 55 or older who consumes seven drinks or fewer weekly
• A man younger than 55 who drinks 14 or fewer alcoholic beverages each week

If your consumption exceeds these amounts, he advises reducing your alcohol intake gradually to prevent withdrawal symptoms. In severe circumstances, alcohol withdrawal can pose serious health risks or even be life-threatening, potentially resulting in seizures or delirium.

The National Library of Medicine notes that typical withdrawal symptoms include anxiety, depression, exhaustion, irritability, tremors, mood fluctuations, nightmares, and impaired thinking.

To identify the best approach for you, consult with your physician, Brown recommends. A specialist can assist in evaluating your alcohol consumption and formulating a safe reduction plan.

“Depending on consumption and additional medical conditions, quitting alcohol cold turkey may be perilous and potentially life-threatening for some individuals,” she cautions.

So, do professionals advocate for Dry January?

While both professionals concur that reducing alcohol intake yields health benefits, Karam-Hage and Brown possess contrasting views on Dry January.

Karam-Hage endorses participation due to its health advantages and the liver regeneration it facilitates. Additionally, abstaining from alcohol for a month might aid in reestablishing your relationship with alcohol. Research indicates that individuals resuming drinking after Dry January tend to consume less than prior to the month, according to Karam-Hage.

Conversely, Brown highlights that Dry January may have negative aspects.

“While Dry January could foster a healthier lifestyle and an improved relationship with alcohol, it may also lead to drawbacks such as cravings from restriction or overindulgence following January. For these reasons, I would not specifically

“Consider Dry January,” she suggests.

Rather than concentrating on a month-long initiative, Brown promotes a sustained strategy for reducing alcohol intake.

“Lowering your alcohol intake can enhance your overall health and wellness,” she remarks.

Strategies for diminishing alcohol consumption

Regardless of whether you opt to engage in Dry January, here are some strategies Brown advocates for diminishing alcohol usage.

Reduce accessibility to alcohol

Avoiding the allure of having a drink can be difficult if you frequently pass by the bar cart in your living space or spot a chilled wine bottle every time you open your refrigerator. Therefore, Brown advises making alcohol less available by removing alcoholic beverages from your residence.

Discover non-alcoholic drink options

Not consuming alcohol doesn’t mean you have to forfeit enjoyable drinks. Brown suggests selecting tasty alternatives that are low in added sugars. Examples include:

• Infused or sparkling water
• Smoothies
• Juice
• Sports drinks
• Decaffeinated coffee or tea

Prepare in advance

Organizing meals, crafting a grocery list, and reviewing your plans can assist you in predicting and steering clear of occasions when you might feel tempted to drink.

Keeping yourself occupied can also be beneficial. This could involve taking up a new hobby or going for a stroll, Brown mentions.

Maintain a nutritious diet

Consuming a balanced diet can assist you in managing cravings and preventing hunger, according to Brown.

For cancer care and prevention, MD Anderson nutrition experts typically recommend meals abundant in whole grains, vegetables, fruits, legumes, nuts, and seeds. However, your dietary needs may differ, especially if you are undergoing cancer treatment. Each MD Anderson patient has access to a registered dietitian for any inquiries or concerns.

Ensure adequate sleep

Were you aware that sleep can influence your dietary choices?

A proper sleep routine can help you cultivate a stable eating schedule, which can minimize cravings, Brown explains.

“When fatigued, these cravings may be hard to control and can lead to overeating,” she adds.

What to consider if you are finding it difficult to lessen your alcohol consumption

As with numerous health-related issues, abstaining from alcohol may seem significantly simpler on paper – or in a blog post – than it appears in reality. Difficulty in drinking less might signify alcohol physiological, or physical, dependence, Karam-Hage points out.

In such instances, Karam-Hage and Brown both advise consulting a doctor or a healthcare professional for assistance.

If you or someone you care about is facing challenges with alcohol use or another substance use disorder, help is accessible. Reach out to the SAMHSA National Helpline at 1-800-662-4357 or visit their website to find resources and support in your locality.

Schedule an appointment at MD Anderson online or call 1-877-632-6789.