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Are You Following Dry January? This Is What It Does To Your Body

It is mid-January, and time for all no-drinking resolutions to fly out of the window. However, Dry January might be a realistic option

Are You Following Dry January? This Is What It Does To Your Body
Dry January is an all new wellness trend that is going viral especially amidst the Gen Z

We're halfway through January, and this is the week when most resolutions go out of the window. Gym enrolments, no drinking, and what not. But the wellness trend of 'Dry January' is one that you might want to see through to the end of the month.

What Is Dry January?

The practice of going dry or alcohol-free in the month of January is referred to as Dry January. This wellness-first trend is catching up with people, especially Gen Z, which has led to its large-scale popularity.

NDTV got in touch with with Dr Gowri Kulkarni, Head Of Medical Operations, MediBuddy, who let us in on her opinion on the new wellness trend.

"Dry January is an excellent opportunity to reset your relationship with alcohol, offering both short- and long-term health benefits," says Dr Kulkarni.

Dr N Sai Samhita, MBBS, General Physician and Telemedicine Consultant, Hyderabad, adds, "As a physician, I often encourage my patients to consider a 'Dry January' - a month of complete abstinence from alcohol. This period can offer a valuable opportunity to assess one's relationship with alcohol and experience firsthand the potential health benefits of reduced consumption. Many patients report improvements in sleep quality, weight management, and even enhanced liver function during this time."

Dry January serves as a reminder that mindful drinking can lead to a more balanced lifestyle.

Also Read: Been Drinking Alcohol More Often? Blame It On Your Age

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Dry January has become an increasingly popular practice of abstaining from alcohol for the first 31 days of the year. It is believed that taking this hiatus doesn't only mean dodging the hungover headaches, but also means adopting a doable alcohol abstinence practice instead of swearing off it entirely.

Dry January also seems like an achievable New-Year resolution, which is better than vowing to give up alcohol altogether and then miserably failing around this time.

Now, no talk of Dry January is complete without the other kind of January - 'Damp January'.

What Is Damp January?

Damp January is a month-long initiative by people to reduce their alcohol consumption rather than completely abstaining from it. It is a lesser intense version of Dry January.

Damp January is a flexible approach to alcohol abstinence that allows people to set the following goals:

  1. Limit their drinking to once a week
  2. Drinking half as much as the usual quantity on any day.
  3. Drinking in moderation and more mindfully.
  4. According to popular opinion, Damp January is a better option for people who find Dry January too difficult to follow through with. Another opinion on it is that it is a realistic approach to a healthier lifestyle.

How To Abstain From Or Limit Alcohol In The New Year?

We spoke to Dr Rajesh Padhan, Clinical Director  from the Department of Gastroenterology and Hepatology at Marengo Asia Hospitals, Gurugram and he gave us a 101 on how to abstain from alcohol.

"Abstaining from alcohol can be challenging, but it is very possible with a structured approach," says Dr Padhan.

1. Clarify your reasons for quitting (e.g., health concerns, personal goals, financial reasons, relationships).

2. Set clear boundaries, avoid triggers (stay away from situations, places, or people where alcohol is prominent or where you might feel pressured to drink), and create new habits like replace alcohol with herbal tea or sparkling water.

3. Seek support from family, friends, counsellors or a support group.

4. Develop new strategies like how to handle stress and find a healthy hobby.

5. Replace alcohol with healthier choices like mocktails, soda, or water with lime.

6. Be patient. Expect challenges, but don't be discouraged by setbacks.

7. If you're struggling with heavy or dependent drinking, it may be beneficial to seek medical help.

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What Does Dry January Do To Your Body?

  1. Krista LaBruzzo, MD and addiction medicine specialist at Banner Health in Phoenix, Arizona, writes in 5 Important Reasons To Try Dry January"About half of all liver disease deaths are from alcohol. It's reasonable to assume that abstaining from drinking is generally good for your liver and the rest of your body."
  2. Dr LaBruzzo writes, "Drinking alcohol can cause our faces to look bloated and puffy and may cause stomach pain and bloating due to inflammation of the stomach. Taking a break can give your body a rest."
  3. She concludes it by saying that if you jump right back into regular drinking habits February onwards, it won't help your body in any manner.

According to a by Southwest Healthcare research paper titled  "7 Good Reasons To Dry January", Dry January has quite a few benefits for one's body and affects it in the following ways.

1. Better Sleep:

Your sleep can improve after a few weeks of going without alcohol, and it will help you sleep deeper and more restfully.

2. Weight Loss:

You might lose weight by consuming lesser calories, which includes empty calories like alcohol.

3. Liver Health:

Alcohol can harm your liver; hence, giving it a break can help regain its health.

4. Improved Immune System:

Heavy drinking habits can weaken one' s immune system and abstinence does the opposite to your body.

5. Skin Benefits:

You will witness lesser dry skin, redness and puffiness when not consuming alcohol.

6. Reduced Stomach Problems:

Alcohol can irritate the stomach lining which in turn can cause stomach aches, indigestion, bloating, nausea, and acid reflux.

7. Balanced Mood:

Alcohol is a mood depressant and heavy drinkers often experience depression and anxiety.

8. Reduced Stress:

Taking a hiatus from alcohol for Dry January can help reduce stress.

9. Increased Productivity:

Taking a break from alcohol can help increase one's productivity

10. Lower Blood Pressure:

According to the research paper, just four weeks without alcohol can help lower one's blood pressure and heart rate.

How Does Giving Up Alcohol, Even For A Month, Affect Your Body?

According to Dr Gowri Kulkarni, "Studies show that abstaining from alcohol can improve liver health by reducing fat accumulation, which is a precursor to conditions like fatty liver disease. Research also indicates better cardiovascular health, with improvements in blood pressure and cholesterol levels observed in many participants."

"From a mental health perspective, alcohol is a depressant that can disrupt sleep cycles and exacerbate anxiety. Abstaining allows the brain to recalibrate, often resulting in improved sleep quality and greater emotional stability. Within a few weeks, many individuals report better focus and an overall sense of well-being," says Dr Kulkarni.

She also highlights how quitting alcohol all of a sudden has an impact on heavy daily consumers, "For heavy drinkers, quitting suddenly might lead to withdrawal symptoms such as headaches, nausea, tremors, or even seizures in extreme cases. A gradual reduction in consumption before January can ease this transition, and consulting a healthcare provider is advisable for those with dependency concerns."

No One-Size-Fits-All Approach

While giving up or reducing alcohol intake, a one-size-fits-all approach isn't always the best option.

According to Dr N Sai Samhita, "However, I emphasize that a 'one-size-fits-all' approach isn't always the most effective. For some individuals, particularly those with a history of heavy drinking, a sudden and complete abstinence might be challenging and potentially lead to relapse. In these cases, a gradual reduction in alcohol intake can be a more manageable and sustainable strategy."

"I often advise patients to explore different approaches, such as limiting weekly alcohol consumption or designating alcohol-free days. The key is to find a strategy that aligns with individual needs and preferences. Factors such as personal health goals, drinking patterns, and any underlying health conditions should all be considered," says Dr Kulkarni.

Last Peg

Dr N Sai Samhita sums it up, "Ultimately, the goal is to cultivate a healthier relationship with alcohol. Whether it's a complete month of abstinence or a gradual reduction, Dry January can serve as a valuable starting point for many individuals on their journey to improved health and well-being."

How far are you on your Dry January resolution?

Also Read: Denzel Washington On The Impact Of Quitting Alcohol And Eating Healthy: "I've Done A Lot Of Damage To The Body"

(Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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