Dry January is over, now what? How to maintain healthy drinking habits year-round

Dry January has come to an end – so what’s next? Limiting alcohol or going alcohol-free for January can be a rewarding challenge, especially after the indulgent Christmas period. Whether you successfully completed the challenge or just made an effort to cut back, you might be wondering how to maintain healthier drinking habits moving forward.

Taking a break from alcohol can have significant benefits for your health, energy levels, and overall wellbeing. But February often brings social events and the temptation to return to old habits. Discussions around alcohol use can be a tricky topic of conversation, with everyone’s experience being unique to them. If you want to try an alcohol-free (or reduced) lifestyle, this article is here to support you!

The negative effects of alcohol

I’m sure many of you have experienced that post-alcohol feeling of doom! It’s not surprising as alcohol can cause mood changes including anxiety.¹ There are many other temporary effects you may experience too, including nausea, vomiting, slurred speech, and loss of coordination.²

Importantly long term, regular consumption of alcohol can also cause a number of health issues, including:³⁴

Insomnia
Lowered immunity
Memory issues
Appetite and weight changes
Increased inflammation

Several serious health conditions are linked to long-term alcohol misuse, including high blood pressure, stroke, infertility, liver disease, and certain cancers.⁵ This highlights the importance of maintaining a healthy relationship with alcohol.

As gut health experts, we can’t ignore the negative effects of alcohol on the gut bacteria. Did you know that excessive alcohol can negatively impact gut microbes and the gut lining?⁶ Research shows that alcohol is linked to gut dysbiosis, an imbalance within the gut bacteria.⁷ Gut dysbiosis can result in alterations to the gut lining, changes to the immune system, and increased inflammation. It is linked to a wide range of symptoms and conditions.

Improving gut health is essential, whether you consume alcohol or not. Focusing on our Gut Health Protocol, consisting of Kefir, Complete Prebiotic, and Pure Fish Collagen, is important for nourishing your gut microbiome and feeling your best!

How to go alcohol-free

Going alcohol-free can be daunting, especially if you have relied on alcohol in certain situations. For example, many opt for alcohol in social situations or during periods of stress. Finding new ways to handle these situations is key!

If you like the taste of alcohol, opt for an alcohol-free drink. There are so many choices, from alcohol-free beers, wines, and even spirits! This is an easy swap and can avoid the awkward “why aren’t you drinking?” conversations. As well as satisfying those taste buds!
If you are on a health kick, opt for sparkling water with lime or lemon or a gut-friendly kombucha.
Know your why! Understanding your reason for going alcohol-free, can help support you in sticking to your goal long term. Especially during the moments you find yourself tempted to reach for a drink.

Tips for remaining alcohol-free during periods of stress:

Alcohol is commonly used as a way to cope with stress. Its important to remember it will only provide temporary relief. Instead, opt for ways to build your resilience to stress.

Mindfulness practices can be really useful. Here are some examples: meditation, breathwork, and journaling. Find a practice that works for you!
Work it out! Exercise can improve mood and reduce stress.⁸ Get your body moving to increase those all-important endorphins!
Monitor your stress levels using a wellness device. This can help you gain more insight into your stress levels and what causes levels to increase. For example, are your stress levels higher during working hours? Having this personalised information can be useful, allowing you to develop tools that will work for you!

Check out Go sober for October! for more. Looking for some delicious alcohol-free recipes? Then look no further, we have got you covered –

Any questions? Contact one of our Nutritional Therapists via Live Chat, weekdays from 8am to 8pm.