The holiday season is often filled with a myriad of social gatherings, indulgent meals, and, of course, plenty of wine and festive cocktails. During this celebratory time, it’s easy to lose track of how much alcohol you’re consuming. However, as the year winds down, many of us start to reflect on our choices and resolve to make healthier decisions in the upcoming new year.
This is where the concept of Dry January comes in.
Dry January is a month-long challenge to abstain from alcohol. People often choose to take on this initiative in order to:
- Reflect on their relationship with alcohol
- Kick off the year on a healthier note
- Recover from holiday overindulgence
- Lose some weight
Started in 2013 by Alcohol Change UK, Dry January has gained traction worldwide, including in the U.S. The campaign encourages participants to rethink their drinking habits, start meaningful conversations about alcohol, and create lasting positive, healthy changes in their lives.1,2
Are There Advantages of Dry January?
Absolutely! Research from the University of Sussex highlights that participating in Dry January can lead to numerous benefits, such as improved health, better control over drinking habits, and more energy. 3
Key findings from this study included:4
- 93% of participants in Dry January stated they felt a sense of accomplishment
- 88% saved money
- 82% re-evaluated their relationship with alcohol
- 71% slept better
- 70% reported improved overall health
- 67% experienced more energy
- 58% lost weight
- 54% noticed better skin
Alcohol and Its Effects on Health
The World Health Organization (WHO) links alcohol consumption to over 60 medical conditions, including cancer, diabetes, depression, and hypertension.5 Additionally, alcohol can:6
- Disturb sleep pattern
- Contribute to weight changes
- Negatively affect concentration and memory
- Exacerbate anxiety and changes in mood
Given these negative effects, it’s no surprise that cutting back on alcohol, especially during menopause and after the holidays, can significantly improve your well-being. Additionally, many of the downsides of drinking mentioned above can potentially exacerbate certain menopause symptoms.
Menopause and Drinking Alcohol
Menopause is caused by hormonal changes that often coincide with certain symptoms. It’s not uncommon for alcohol to worsen some of these symptoms, including:7
- Hot Flashes and Sleep: Alcohol can intensify menopausal hot flashes and further disrupt sleep. While it may feel sedating, alcohol actually reduces REM sleep and leaves you feeling less rested.
- Mood Swings: Alcohol can worsen symptoms like mood swings and anxiety during menopause, which are already heightened by the hormonal shifts. Drinking to "unwind" may backfire, causing increased fatigue and irritability.
- Bone Health and Weight Gain: Menopause can increase the risk of osteoporosis and weight gain. Alcohol contributes to an increased risk by raising blood pressure and cholesterol, while adding empty calories.
Moreover, liver function becomes less efficient with age, therefore alcohol may be processed more slowly, potentially worsening menopausal symptoms like night sweats, headaches, and mood changes.8,9
Health Benefits of Dry January for Menopausal Women
Even a short break from alcohol can yield remarkable results, such as:10
- Better Sleep: Reducing alcohol intake can help improve rest and lead to fewer interruptions during the night.
- Weight Loss: Reduced calorie intake can help to potentially shed extra pounds.
- Enhanced Mood and Energy: Sobriety may help to balance mood and encourage an increase in physical activity.
- Improved Health Metrics: Quitting alcohol may contribute to lower liver fat, reduced blood sugar, and lower blood pressure.
Dry January Tips for Success
Thinking about embarking on Dry January? Here’s how to make it easier:11,12
- Find Alternatives: Consider enjoying non-alcoholic drinks like flavored seltzers, kombucha, or sparkling water with fresh lime or mint instead of a glass of wine.
- Remove Temptations: Clear your home of alcohol and consider bringing your own non-alcoholic beverages to gatherings.
- Build Support: Share your goals around alcohol use with friends and family to keep yourself accountable and for additional support. You could also consider engaging a partner to complete the challenge with you!
- Track Progress: Use tools like a digital app to monitor your success and see how much you’re saving in calories and dollars by eliminating alcohol.
- Check Your Feelings: Be mindful of alcohol withdrawal symptoms, which can range from mild (anxiety, headaches) to severe (hallucinations, racing heart). Seek medical help if needed.
Why It Matters
For menopausal women, the benefits of Dry January may help to ease menopausal symptoms like hot flashes and mood swings, while improving sleep, and mental clarity. In the long term, reducing or eliminating alcohol can ultimately lower the risk of cardiovascular disease, weight gain, and osteoporosis.13
So, whether you’re curious about exploring the benefits of Dry January or looking to rethink your habits around alcohol consumption during menopause, this one-month challenge offers a fantastic opportunity to boost your health.
Consider taking the leap and you may feel better and set the tone for a healthier new year. Cheers (with sparkling water) to that!
Resources:
- https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4684010/
- https://www.sussex.ac.uk/broadcast/read/47131
- https://www.sussex.ac.uk/broadcast/read/47131
- https://iris.who.int/bitstream/handle/10665/107301/e96457.pdf?sequence=1
- https://www.healthline.com/health/alcohol/effects-on-body#long-term
- https://www.hcf.com.au/health-agenda/women/perimenopause-menopause/alcohol-and-menopause
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6676683/
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-alcohol-and-menopause-can-be-a-dangerous-mix/
- https://health.ucdavis.edu/news/headlines/dry-january-giving-up-alcohol-can-mean-better-sleep-weight-loss-and-more-energy/2023/01
- https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help
- https://www.health.harvard.edu/blog/thinking-of-trying-dry-january-steps-for-success-202201032662
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-alcohol-and-menopause-can-be-a-dangerous-mix
