Beyond Dry January: a new way of life?

Dry January, for many a chance for a reset after overconsuming during the festive period, also offers a potential glimpse into a whole new lifestyle.

As the month draws to a close, are participants champing at the bit to see their “old friend” or wondering whether they might take forward a more mindful approach to alcohol, or even quit altogether?

For those interested in lifestyle medicine, the concerns around alcohol are very familiar.

In moderation, it can form part of a healthy lifestyle, for example in some Mediterranean countries. However in many areas it is frequently over consumed and has been associated with myriad health consequences, leading WHO to conclude that there is no safe level of alcohol consumption [i]. As lifestyle medics, we also know however, that attraction towards positive outcomes is a more effective long term motivator than fear of negative ones; I will therefore now explore more deeply what benefits those embracing a period of abstinence might experience, through the lens of our LM pillars.

Starting then with the pillar of nutrition:

Alcohol holds no inherent nutritional value, yet supplies between 120 so-called “empty calories” for single gin and tonic and 250 for a pint of beer. Moreover, alcohol makes people much more likely to over consume food [ii]. Those having a break from the booze may therefore see a drop in calorie intake, and without the consequent lowered inhibitions, make nutritional choices that are more aligned with their lifestyle goals.

Dry January proponents may also see improved physical activity, free from the detriment to neural function, metabolism, cardiovascular physiology, thermoregulation and skeletal muscle that has been associated with alcohol consumption [iii]. Anecdotally in my clinical practice, I have frequently seen good physical activity intentions become less attractive and even be abandoned following alcohol consumption the day before. Interestingly though, engaging in physical activity has been found to be positively associated with alcohol consumption [iv]. The postulated basis for this is the overlap between neural “reward” circuits triggered by both.

Improved sleep may also have been observed whilst abstaining.

Alcohol is well known to negatively affect sleep through changes in sleep architecture, including a delay in the onset of rapid eye movement (REM) sleep and a reduction in the duration of REM sleep. Experimental studies have demonstrated a dose-response relationship such that disruptions to REM sleep occurred following consumption of a low dose of alcohol (approximately two standard drinks) and progressively worsened with increasing doses of alcohol [v]. Those taking part in dry January may also have seen an improvement in mental wellbeing. Although in the immediacy alcohol may be perceived to relieve stress, overall, it has a depressive effect and alcohol cessation has been observed to significantly improve symptoms of depression and anxiety where baseline alcohol use is elevated [vi].

The effect of alcohol on social relationships is a subject of potential debate – alcohol is generally considered a “social lubricant” although in sober-curious circles the question is often asked of why one would want to socialise with individuals whose company they only enjoy after a drink. It likely also depends on the level of consumption; over-indulge and this may have a negative social effect after saying or doing something you wished you hadn’t!

For me the motivation to write this blog is a personal one.

I went alcohol free in May 2025 as part of a fitness kick, after signing up for my first long distance race since the birth of my youngest child 5 years earlier. My half marathon was completed in September, yet I felt compelled to continue; its now been 9 months. Before the dry spell forced me to consider it, I hadn’t realised what a reflex alcohol had been, in so many situations where it in fact wasn’t needed. I’ve had fun discovering a range of new ways to relax of an evening, including crafting, reading and self-care. I’ve enjoyed clearer thinking, more spare cash and found that once I got the hang of it, I actually prefer sober socialising and the genuine connection felt, without reliance on chemical enhancement. I especially enjoy “sober glimmers” – the theory being that after a good amount of time off alcohol, your brain becomes much more attuned to everyday awe experiences – although I couldn’t find too much on this in the literature.  Lifestyle change is an individual journey, but whatever your relationship with or feelings about alcohol and abstinence, I hope this blog has given you food for thought!

Sources

[i] https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

[ii] Chapman CD, Benedict C, Brooks SJ, Schiöth HB. Lifestyle determinants of the drive to eat: a meta-analysis. Am J Clin Nutr. 2012 Sep;96(3):492-7. doi: 10.3945/ajcn.112.039750. Epub 2012 Jul 25. PMID: 22836029; PMCID: PMC3417212.

[iii] Vella LD, Cameron-Smith D. Alcohol, athletic performance and recovery. Nutrients. 2010 Aug;2(8):781-9. doi: 10.3390/nu2080781. Epub 2010 Jul 27. PMID: 22254055; PMCID: PMC3257708.

[iv] Leasure JL, Neighbors C, Henderson CE, Young CM. Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why it is Important. Front Psychiatry. 2015 Nov 2;6:156. doi: 10.3389/fpsyt.2015.00156. PMID: 26578988; PMCID: PMC4629692.6

[v] Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Huynh M, Miller DJ, Townshend A, Halson SL. The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Med Rev. 2025 Apr;80:102030. doi: 10.1016/j.smrv.2024.102030. Epub 2024 Nov 19. PMID: 39631226.

[vi] Liappas J, Paparrigopoulos T, Tzavellas E, Christodoulou G. Impact of alcohol detoxification on anxiety and depressive symptoms. Drug Alcohol Depend. 2002 Oct 1;68(2):215-20. doi: 10.1016/s0376-8716(02)00195-3. PMID: 12234651.