Abstaining from alcohol during the first month of the year has become a popular trend known as Dry January. It offers numerous health benefits and can serve as a starting point for developing a healthier relationship with alcohol. 

Darby Luckey, DO, a family medicine physician, shares how alcohol affects our health and how to successfully navigate a month – or maybe even a lifetime – of sobriety.

Understanding the impact of alcohol

Alcohol's effects on our body and mind are far-reaching and more significant than many realize. 

"It's a GABA (gamma-aminobutyric acid) receptor depressant and a toxin that's filtered through our liver," Dr. Luckey says. GABA receptor depressants slow down brain activity.

Multiple organ systems are affected by alcohol consumption:

• Brain and cognitive function: Alcohol can increase the risk of dementia and cause neurological complications.
• Cardiovascular system: Heavy use can lead to alcohol-related heart failure and increase risks of cardiovascular disease and atrial fibrillation.
• Cancer risk: Multiple types of cancers show increased risk with alcohol consumption, including breast, head and neck, gastrointestinal and lung cancers.
• Other systems: These include kidney dysfunction, pancreatitis, gallbladder disease and increased risk of osteoporosis.

Benefits of taking a break from alcohol

Taking a month-long break from alcohol can provide both physical and psychological benefits. Dr. Luckey emphasizes the psychological advantages: "People do recognize their resiliency when they say, ‘Hey, I went this whole month without alcohol, and I didn't really miss it.'" This realization can help individuals see that they can enjoy social events and navigate daily life without alcohol.

Other potential benefits include:

• Better sleep quality.
• A healthier liver.
• Lower inflammation throughout the body.
• Improvement in blood pressure and other heart-health metrics.
• Mental clarity and enhanced well-being.
• Increased energy levels.
• Saving money on alcohol and related expenses, like rideshares or late-night food orders.

Common challenges

Dr. Luckey says the journey through Dry January is highly personal, and various factors can influence the experience. These include:

Genetic and family history

"While it may be outdated now, we were told in medical school, ‘10 of you take a shot of whiskey, 1 in 10 of you will be addicted for the rest of your life,’" Dr. Luckey says. In other words, some people are genetically predisposed to developing alcohol use disorder more easily.

Social expectations

Cultural expectations often link celebrations and milestones with alcohol consumption. Dr. Luckey points out that this can be particularly challenging during winter months when rates of seasonal affective disorder and depression are higher.

Safety considerations

An important caveat: Stopping alcohol suddenly can be dangerous for some individuals. "People should know if they are daily drinkers, they can go into life-threatening withdrawal if they stop cold turkey," warns Dr. Luckey. For regular drinkers, she recommends:

• Consulting with health care providers before stopping.
• Considering reducing intake gradually instead of stopping suddenly.
• Potentially seeking inpatient care for withdrawal management.

Building support systems

Success often depends on having proper support systems in place. Dr. Luckey recommends being direct with friends and family: "Outright asking for help sets people up for obtaining support more regularly." She suggests:

• Telling friends and family members that you are not drinking.
• Making a predetermined decision not to drink before social events.
• Choosing alcohol-free environments when possible.

Alternatives to alcohol

Dr. Luckey cautions against replacing alcohol with sugary drinks like sodas, as these can have their own health risks. She suggests healthy alternatives to alcohol: "Kombucha has very minimal to no alcohol and is a probiotic drink," she says. Other options include:

• Sparkling water with fresh fruits or cucumber.
• Iced green or white tea with lemon.
• Iced chai with soy milk and anti-inflammatory spices.
• Nondairy iced coffee.

Thriving beyond January

The benefits of reducing alcohol intake don't have to end with January. "If you're starting your year off strong, there's no reason to discontinue your sobriety or abstinence," Dr. Luckey says. She emphasizes that lower alcohol consumption correlates with better health outcomes, and finding alternative ways to celebrate and cope with life's challenges can lead to increased resilience.

"Every year, at the beginning of the year, we are evaluating whether we are making the best choices for our health," Dr. Luckey says. "Any day, not just January first, but any day of the year is a fantastic time to move toward our best wellness in mind, body and spirit."