Dry January — Hype or Health?
January is a popular time to reflect on health goals and behaviors. Following the holiday season’s many opportunities for celebratory drinks and New Year’s toasts, you may want to consider your relationship with alcohol. A currently common way to do so is to join Dry January. This is a challenge to go the entire month without drinking alcohol.
However, is this really the best approach to a healthier life with less alcohol? Science tells us: The answer is complex. For “Dry January 2025” we sumarise some insights published in Lancet 2022, one of the most renowned medical journals.
The World is Drinking
Organized campaigns of alcohol-free months are now commonplace throughout Europe and the USA, with millions taking part each year. Against this backdrop, global alcohol use is increasing at a worrying rate. According to a worldwide study, alcohol consumption increased by as much as 70% between 1990 and 2017, driven by trends in southeast Asia. Although there are vast geographical differences in alcohol consumption, with lower intake in North Africa and the Middle East, the issue is going global.
No Save Alcohol Consumption
The harms of alcohol consumption are well known, with alcohol use disorder among the leading causes of morbidity and mortality worldwide. Current WHO documentation states that alcohol consumption is a causal factor in more than 200 disease and injury conditions. In 2021, The Lancet Oncology published a study estimating that 4.1% of new cancer cases in 2020 were attributable to alcohol consumption. The Global Burden of Disease Study has shown that the “level of consumption that minimizes health loss is zero.” In other words, there is no safe level of alcohol that will not impair health.
Dry January — And How About February to December?
Dry January and other similar campaigns position themselves in a lighthearted way, targeting the social drinkers of society. Although these individuals are a key public health target, those who are alcohol-dependent and have severe alcohol use disorders are unlikely to benefit from the cheerful positioning of these fun tests of willpower. Additionally, such campaigns imply that reaching abstinence can be done by willpower alone.
However, a 2021 study found that increased Dry January participation in the UK between 2015 and 2018 did not result in a decrease in overall consumption nationwide. In contrast, unexpected negatives of abstinence months for casual drinkers include feeling at greater liberty to drink to excess at other times of the year, with binge drinking having a greater damaging effect.
Is There a Better Way to Less Alcohol?
Recommendations of stepped reductions — a few alcohol-free days per week, reducing a unit per week, swapping every other drink for an alcohol-free alternative — could be a more long-lasting solution and appropriate for more people. Making these first steps more accessible may be a better approach to reducing the overall burden of alcohol for good.
So, Do Experts Recommend Dry January?
While experts agree that drinking less alcohol has health benefits, instead of focusing on a month-long challenge, they encourage a long-term approach to drinking less. Whether or not you choose to participate in Dry January, here are some tips for reducing alcohol consumption.
- Make alcohol less accessible: It can be challenging to avoid the temptation to have a drink when you are constantly walking past the bar in your living room or seeing a chilled bottle of wine whenever you open your fridge. Remove alcoholic products from your home, don´t have a storage at hand.
- Find non-alcoholic beverage alternatives: Not drinking alcohol doesn’t have to mean not drinking anything special. Experts recommend choosing flavorful options that don’t have high levels of added sugar, like infused or sparkling water, low-sugar lemonade, and spiced decaf coffee or tea.
- Staying busy: Pick up a hobby or go for a walk when you feel like needing a drink.
- Get enough sleep: When tired, alcohol cravings may be difficult to manage. Keep in mind that alcohol might be relaxing in the evening but will impair your nighttime sleep quality.
Like many health topics, not drinking sounds much easier on paper — or in our blog — than it can feel in practice. Struggling to drink less may indicate alcohol physiological, or physical, dependence. In this case, don´t be ashamed. Speak to a doctor or health care professional for support.
Your Health Matters!
a contribution by Dr. Gabriele Stumm,
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