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Christmas and New Year are times when people crack open their spirits and enjoy a drink or two or three. Even the period leading up to the festivities is often packed with lots of drinking, from Christmas parties to family get-togethers. But all that drinking soon adds up. When the New Year rolls around, it’s not uncommon to be a little fed up with all the drinks.
That’s where Dry January comes in. Starting on 1st January and running the entire length of the month, it’s a commitment to not drink at all. Not even a drop.
Giving your body – and, most importantly, your liver – a rest for a month helps everything from your sleep to your energy levels. It’s about putting yourself on a healthy footing for the rest of the year.
Where Did Dry January Come From?
Cutting down on drinking after Christmas isn’t a new thought. However, the official Dry January month was first created in 2013 by the charity Alcohol Concern, who later merged with Alcohol Research UK to form the new charity Alcohol Change in April 2017. It was part of a public health campaign to get people to reduce their alcohol intake after the festive period. It’s become almost like an annual national holiday, where everybody sees how long they can go without slipping up.
But it’s more than just avoiding a drink. It’s also an opportunity to educate people on the dangers of excessive drinking and alcoholism. While it’s all fun and games at the moment, alcohol has a profound effect on your health. It affects your sleep pattern, dries your skin, ages you, and harms almost every organ within your body.
Here are a few key facts:
Alcohol use causes about 2.6 million deaths annually, making up nearly 4.7% of all global deaths, predominantly among men [WHO].
Alcohol is the third leading preventable cause of cancer globally, responsible for 100,000 cancer cases and 20,000 cancer deaths each year in the U.S. [HHS.gov].
Chronic alcohol consumption leads to serious liver diseases, such as cirrhosis, significantly affecting liver transplant rates [NIAAA].
Alcohol-related deaths are notably high among young adults aged 20–39 years, representing a significant percentage of alcohol-attributable deaths [WHO].
Alcohol consumption per capita in the UK remains high, contributing significantly to public health issues like liver disease and cancer [WHO].
Who is Dry January Aimed At?
Dry January isn’t just for people with a drinking problem. Even if you only have a few drinks per week, it can still be sensible to give your body a break. Dry January is for anyone who wants to improve their health and take a reset after the holiday season. It’s not unusual for us to drink more than normal during Christmas or underestimate how much alcohol we actually consume. (Was it one sherry or two?)
By committing to Dry January, you start the year with a clean slate. Plus, it gives you a chance to reevaluate your relationship with alcohol. Only with a little distance can we see if we are drinking too much or if our habits are healthy. If you find yourself severely missing alcohol at first, it can be a sign that there’s a bigger underlying problem.
What are the Benefits of Dry January?
Dry January has incredible benefits for the mind, body, and soul. People often assume they won’t feel much different. However, just a few weeks of improved sleep, greater mental clarity, and more energy are enough to convince most that their alcohol consumption is having an effect.
Let’s take a closer look at some of the benefits:
Better Physical Health
Alcohol damages our physical health. One particular effect involves our sleep. You might think you fall asleep more easily with alcohol. However, it’s less like sleep and more like an anaesthetic. Unlike healthy sleep, alcohol-induced sleep is shallower, less restorative, and more easily broken. In fact, it’s not uncommon to wake up several times throughout the night.
Other health effects of alcohol include weight gain, chronic inflammation, and liver damage. The latter is incredibly important as fatty liver disease and cirrhosis can both result from long-term excessive drinking. Thankfully, if cirrhosis hasn’t occurred, your liver can recover from this damage.
Greater Mental Clarity
With more sleep and energy, people note feeling more focused and happy. They’re able to remember what’s going on, engage more thoroughly, and get the most out of their life. Little wonder it sparks many to permanently cut down on their drinking.
There’s also more time available. Maybe you take up a hobby you’ve long been interested in or get even healthier. You could also find yourself exploring new interests or deepening relationships that were sidelined by previous habits.
Financial Savings
Dry January isn’t just good for your waistline but also your wallet. We sometimes forget how much we spend on alcohol. With a pint of beer often £5 or more, a three-pint trip to the pub can set you back £15-£20. That soon adds up.
People often get around the expensive cost of drinking out by drinking at home. However, that only compounds the problem. Next thing you know, you’re enjoying a “quiet” glass of wine almost every day of the week.
Reducing your alcohol intake helps save this money – and time. You could spend your savings on a hobby, go on holiday, or just reduce the cost of living. Spend your money wisely – and avoid alcohol-related purchases. It’s one of the benefits people find the hardest to give up when they return to drinking. You’ll never look at that £9 cocktail the same way again!
Social Benefits
Too often, our entire social life is organised around alcohol. We drink when we eat or when we’re meeting friends. Almost every time we’re socialising, alcohol is often involved. It can seem perfectly normal. However, basing your social life around drinking has serious consequences. Not only does it make excessive drinking feel routine, but it incentivises you to drink more. After all, you don’t want to be holding everyone else back.
Thankfully, with a little perspective, we can decide if our habits are healthy or not. It’s not necessarily about giving up alcohol or never visiting a bar or pub. Most people want to enjoy alcohol in moderation. Instead, this is a chance to reset what you consider normal.
Can Dry January Cause Side Effects?
In short, yes. Just as alcohol affects your system when you consume it, so too does detoxing have a few temporary side effects. People complain about the following symptoms:
Headaches. Drink plenty of water to counteract the headaches. You can always take paracetamol temporarily to reduce your symptoms.
Lethargy. At first, you might find your energy levels dip. However, as your new sleep routine kicks in, it should subside within a few days or weeks.
Digestive Issues. It’s normal to notice some mild constipation or changes in appetite. Eat a diet rich in fibre and whole foods (lots of fruits and vegetables, whole grains, and lean meat).
In addition to these side effects, people can experience severe withdrawal symptoms if they’ve excessively consumed alcohol for a prolonged period of time. People with alcohol use disorder should be monitored by a medical professional when withdrawing from alcohol. If you notice any shaking, fever, hallucinations, or seizures, seek immediate medical treatment.
Final Thoughts
Will you give Dry January 2025 a try? Just think about the potential health benefits. Even if you’re starting a little later into the month, it’s still important to give it a go. You’ll be surprised by the health benefits. Remember, the New Year is the best time for a fresh start. After an alcohol-heavy Christmas and New Year, give your body a chance to recover from the festivities.
Of course, if you have been drinking too much over the holidays, it’s sensible to give your body a comprehensive check. Health Klinix offers thorough Well Man, and Well Woman checks.
These blood tests look at all your key markers, including your liver function. It ensures everything is working correctly and helps you take action to counteract any changes. Book your appointment today to unlock the key to a new, healthier, fresher you. Start your year off right by prioritising your well-being with Health Klinix.
References:
Over 3 million annual deaths due to alcohol and drug use - World Health Organization
Surveillance Report - National Institute on Alcohol Abuse and Alcoholism.
Feel like you should be drinking less? - Harvard Health Publishing.
Alcohol Withdrawal Syndrome - National Center for Biotechnology Information.
Alcohol and the Sleeping Brain -PubMed Central.
Written by:
Dr Joseph Nightingale, MBBS, MSc
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