Tips for Dryuary and beyond.
Tips for Dryuary and beyond.
Mentioned in this episode:
New research on the risks and benefits of alcohol
Substance Abuse and Mental Health Services Administration
Hello! This is Monica Reinagel and you are listening to the Nutrition Diva podcast. Happy New Year.
Are you participating in Dryuary this year? If so, you have plenty of company! This month-long observation, in which people commit to abstaining from alcohol during January, originally started as a public health campaign in the UK in 2013. It has since grown in popularity and become a world-wide phenomenon, with millions of people participating every year. Similar events are now sprinkled throughout the calendar, including Sober October, Sober Spring, and Dry July.
There are a few converging phenomena playing into this. During the pandemic, we heard alot about a pretty dramatic increase in alcohol consumption, especially by women. I think a lot of people emerged from lockdown feeling like their drinking had gotten a little out of control and were looking for a way to ratchet things down.
Researchers have also been questioning long-standing guidance on what constitutes safe or low risk alcohol consumption. Some have argued that any amount of alcohol increases your risk. Others point out that it is not a one-size-fits-all equation. Even as we speak, recommendations to update official guidance are being hotly debated, both here in the U.S. and in neighboring Canada. But there does seem to be an emerging consensus that previous recommendations (no more than 1 drink a day for women, 2 drinks a day for men) may be a little too high.
See also:
New research on the risks and benefits of alcohol
But I’m sure you have also noticed a rise in the so-called Sober Curious movement, with more and more people experimenting with an alcohol-free lifestyle, either for a specific period of time or as a permanent choice. There’s definitely a generational factor as well, with Millenials and Gen Z tending to drink a lot less than Gen X and the Boomers.
Proponents of Dryuary point out that even a short break from alcohol can yield significant health benefits, especially if you are someone who drinks daily or near daily. Going a month without alcohol can improve the health of your liver and heart, reduce your cancer risk, and improve your sleep. Depending on how much you typically drink, you may also notice an improvement in your mood, the way your skin looks, your ability to concentrate and focus, and even modest weight loss.
But Dryuary is also an opportunity to reassess your drinking behaviors, allowing you to see your own patterns and triggers more clearly, and question some of your beliefs about what’s required for you to feel relaxed or entertained. Many of us, for example, have gotten into the habit of using alcohol to cope with stress or boredom. And, obviously, there are more productive ways to deal with those challenges.
Some people feel so much better after a month off the sauce that they decide to make it a permanent lifestyle. And it has never been easier or more fun to be alcohol free. There are now multitudes of really good dealcoholized craft beers, spirits, wines, and aperitifs. Many bars and restaurants are starting to put as much effort into their mocktails as they do their full-proof cocktails. Although I do sometimes enjoy alcoholic beverages, I am delighted with these new developments because they definitely make it easier to moderate my consumption.
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Although observing Dryuary can definitely be beneficial, there are also a few potential unintended consequences.
For heavy/dependent drinkers, abruptly stopping drinking could cause severe withdrawal symptoms like seizures. That’s not to say that people with a physical dependence on alcohol shouldn’t try to stop drinking. But they may need medical support. If you have any concerns about whether you might have a physical dependence, I encourage you to speak to your doctor.
Or, if you don’t feel comfortable speaking to your doctor, check the resources at the Substance Abuse and Mental Health Services Administration. They have a free, confidential helpline as well as information about treatment options, support, and local resources.
Another concern with Dryuary is that it risks setting up black and white thinking about alcohol consumption. If you end up drinking once during January, you may be tempted to abandon the effort altogether. But it is not necessary to be 100% alcohol free to get a lot of benefit. Even if your Dryuary ends up being a Dampuary, there is still a lot to be gained – and learned – from taking a break from your usual consumption patterns.
Finally, there could be a risk of overcompensation, where someone feels entitled to drink more heavily after successfully completing Dryuary or another extended break. That is definitely not the point. Ideally, your Dryuary experience can fuel healthier and more mindful drinking habits going forward. With that in mind, here are some tips on making your Dryuary as beneficial and enjoyable as possible:
If you are participating in Dryuary this year–whether for the first time or the tenth–I’m interested to hear how it goes for you. You can email me at nutrition@quickanddirtytips.com or leave me a message at 443-961-6206.
And if you could use more support creating sustainable behavior change with alcohol or anything else, that’s what we focus on in my other podcast, the Change Academy. Please look for it wherever you listen.
Nutrition Diva is a Quick and Dirty Tips podcast and is supported by Brannan Goetschius, Nathan Semmes, Davina Tomlin, Holly Hutchings, Morgan Christianson, and Kamryn Lacy.