17 Possible Dry January Side Effects
17 Possible Dry January Side Effects
If you've never embarked on a Dry January you may wonder what all the fuss is about. December and the holiday season can be a lot of fun, with parties to attend, snacks to consume, and tasty tipples to tuck into.
Despite the joy of it all, you might find yourself entering January feeling very, very full. Full of fun, cocktails and cheese vol au vents.
Taking the first month of the year for a little reset makes a lot of sense. Most of us would say we overindulge over the festive season and getting back to healthier habits can set us up for a healthier year.
We hear a lot about the advantages to more healthy eating, but what about less alcohol? What are the typical side effects of doing a Dry January challenge? And are there any negative side effects?
Dry January: the basics
It's important to note that Dry January is not so much a treatment option for people with an alcohol use disorder, but rather a temporary dial back on alcohol (perhaps for moderate to heavy drinkers, but for anyone really) for the 31 days of January.
Note: If you do think you need some extra support for alcohol misuse, please contact an alcohol addiction support service in your area.
In order to keep health risks from drinking at their lowest level, the NHS recommends we drink no more than 14 units a week. That sounds like quite a lot right?
Except 14 units are not equivalent to 14 drinks. A pint of beer can be between two and three units, a 250ml glass of wine three units, and a double shot of a spirit like gin two units.
Consider the average festive week…
Thursday, you may have a pint and a glass of wine at the Christmas Work Do.
Friday, hit the town with friends, starting out with a double G&T followed by 3 pints.
Saturday rolls around and you have a Friendsmas dinner party, enjoying 3 large glasses of wine.
And, of course, a Sunday roast dinner is not complete without a tipple.
That brings the total units for just those four days to a whopping 24. And that's not counting the glass of wine we had on Monday and Wednesday evening at home because our boss was giving us grief.
Those pesky units stack up before you know it and habit is a powerful motivator. The prevalence of drinking culture means that many social situations seem strange if you're one of the few withOUT a drink in your hand. And December is chocablock with social situations.
Dry January allows you to step back from the automatic pattern of reaching for a boozy bevvy.
Dry January: what to expect.
The Good.
Better sleep:
While you may find you struggle to fall asleep initially during the first days of Dry January as you adjust, you will likely get a better night’s sleep over these alcohol free days. And your sleeping habits should greatly improve.
It's a common misconception that alcohol helps you sleep. While it is indeed a depressant and thus knocks you out quicker, the sleep you get when you've consumed alcohol is of a much lower quality. According to the Sleep Foundation as little as three drinks for men and two for women can decrease your sleep quality by almost 40%
Good quality sleep is vital for both mental and physical health. It helps your brain function, moderates emotions, reduces disease risk and prevents unhealthy weight gain.
More energy:
This better sleep may see your energy levels improve. You may not only be getting better quality sleep but you are unlikely to be staying out late, so more sleep is also on the cards. And practically you won't be dealing with hangovers and brain fog after a heavy night of drinking.
Clearer thinking:
Ditto for clearer thinking. Sleep allows your body to rest and recuperate and function at its best the next day.
Memory improvements:
Alcohol's long term effects on memory and cognitive ability are well studied, but it makes sense that a well rested brain can retain and recall more.
Acid reflux reduction:
If you’re never without a trusty Rennie in your pocket, you may be interested to know that alcohol is closely associated with the risk of GERD (gastrointestinal disease). Not only that, but alcohol is a known trigger for acid reflux in general.
Less drinking means less reflux.
Gym gains:
Technically, this is closely related to the alcohol free effects of better sleep and more energy. But if you have been looking to get fit, you are more likely to get active if those two factors are in play.
You have time to fill if you're not at the pub for an after work pint, and you may find it easier to maintain the motivation to get to the gym, or the pool or a yoga class when not drinking. It could be as simple as having the energy to take the stairs at work.
Dry January could see you move more.
Appearance:
One of the major effects of alcohol is that it's very dehydrating. This is not great for any of your organs but it's particularly detrimental to the skin, causing it to look dull, uneven and fine lines to appear.
Alcohol can also cause itchiness, dry or blotchy patches and exacerbate conditions like eczema and rosacea.
It also accelerates ageing by reducing collagen production.
Dry January on the other hand will likely see your skin looking better. Brighter, smoother, more hydrated and dare we say it, even glowing.
Lower blood pressure:
Several studies have shown that when you stop drinking your blood pressure is significantly reduced.
High blood pressure is a serious medical condition and one you may not even know you have. It can lead to heart disease, heart attacks, strokes, arterial and kidney disease, aneurysm and dementia.
Generally alcohol should be avoided or consumed lightly by those with BP concerns.
One of the benefits of Dry January’s alcohol habit reset means you may consume less alcohol over time, leading to lower BP.
A stronger immune system:
Flu season usually peaks around January and February. The good news? Being alcohol free in January means your immune system is likely to be stronger and you just might avoid the sniffles going around the office.
Studies have shown that alcohol disrupts the body's ability to defend itself, altering gut bacteria and making it more susceptible to all infections, but especially colds and flu.
Weight loss:
If we’re being real, there are a heck of alot of calories in alcohol. Consider that the famous Big, erm, Hamburger contains around 540 calories, that's only a touch more than 2 pints of 5% strength beer (478 cal). And if we're honest a sneaky takeaway is often how we end a night out anyway.
Alcohol can also impact how much we eat and what kind of foods. A couple of packets of crisps while you enjoy your pint and of course a higher likelihood of ordering that kebab rather than the healthful chicken and veg.
The diuretic nature of alcohol can also see us retaining water, and its inflammatory properties can make us look puffier than we otherwise would.
So even if you don't lose weight proper during DJ, you are likely to look healthier overall with less stomach bloating and general swelling.
Anxiety reduction:
Alcohol, anxiety and depression are closely related.
Alcohol can cause the very thing we're hoping to alleviate by drinking it. It affects the brain's neurotransmitters and wreaks havoc on our feel-good hormones like dopamine and serotonin.
In a practical sense, if you've ever had too much to drink and worried the next day what on earth you said during that intense convo on politics, you can imagine the relief of being able to clearly remember the events of the night.
In addition, waking up rested and best ready to deal with whatever your anxiety triggers are, is a lot more pleasant than taking them on with a hangover.
Saving money:
According to Statistica, an average late night leisure activity can cost as much as £30.98 on drinks alone, £56.10 overall. Depending on how often you go out , that could end up being quite a hefty saving.
It could also be a way to save toward something you particularly want.
Serious stuff:
Even after just 30 days alcohol free, you can reduce your risk of developing some serious conditions like certain cancers, diabetes and heart disease.
While these effects won't last long if you dive back into heavy drinking come February, the benefit of Dry January is that it may help you reset how much and how often you drink.
That too can reduce your chances of serious disease and improve your overall health.
The bad.
Could it be misleading?
Critics of Dry January suggest that it can be misleading for those who do it. That going 31 days alcohol free, suggests you're at liberty to binge drink the rest of the year.
And of course for those of us who suffer from genuine addiction problems, being able to complete Dry January may serve as a way to say, “see i don't have a problem. I can give it up’ while returning right back to previous unhealthy habits.
Only you will know whether this applies to you and so keep it in mind if you decide to embark on Dry January.
Withdrawals
If you are a heavy drinker you may find yourself experiencing withdrawal symptoms like nausea, restlessness, shakiness or loss of appetite. If you do, contact your GP immediately and check in.
The social aspect
Choosing not to drink may see some people withdraw socially for a while. If you find it difficult to be around people without drinking, try meeting your friends for a coffee, going to see a movie or taking up new drink-free activities like hiking.
The first week is usually the hardest and once past that point most people simply hitting pause on a habit will be able to rejoin friends for a drink and choose NA options.
Unhealthy substitutions.
You might find yourself reaching for a choccie to get that sugar you usually get from the alcohol. This is not a bad thing, just something to be aware of.
Dry January tips.
Find a great non alcoholic drink option. This is getting easier and easier as the market blooms on NA beers, wines and spirits.
Or try one of our suggestions of 11+ Refreshing drinks that are non-alcoholic. We’ve even got 12 Non-Alcoholic Christmas Drink recipes if you're still in the festive spirit.
Stay hydrated and remember to eat healthful nutritious meals.
Keep busy and try out new hobbies or activities not so closely associated with alcohol.
Get support. Check in with friends who may be interested in trying DJ with you. Or try out a no drinking app. There’s strength in numbers!
The fact is that 31 days alcohol free may help you reestablish control over your drinking. You might even find you just don't miss it at all.
However, a Dry January will ideally lead to a damp rest of the year, rather than building up to the usual deluge. And there are studies to back this up.
There is growing evidence that organised abstinence challenges can change your beliefs around harmful drinking.
Research conducted by the University of Sussex on 800 Dry January participants showed that after successfully completing the challenge,
82% think more deeply about their relationship with alcohol
76% learned more about when and why they drink
71% realised they don’t need a drink to enjoy themselves
Moreover by August that same year, those same participants were still drinking less.
If nothing else, Dry January is likely to be a good reminder that there are ways to enjoy yourself, ways to unwind, ways to socialise and delicious things to drink that don't involve alcohol.
