Dry January: The Science-Backed Health Benefits of Taking a Break from Alcohol
Dry January: The Science-Backed Health Benefits of Taking a Break from Alcohol
For many of us, the holiday season was a whirlwind of joy and indulgence — a little eggnog here, a glass of champagne there. Now that the festivities have wound down, the new year offers an opportunity to reset. Many people, including you or your friends, may be embracing Dry January, committing to a month without alcohol.
For some, Dry January is simply a recovery period after an indulgent December. However, this growing trend also offers an opportunity to refresh your body and mind, while setting the stage for a healthier year ahead.
What is Dry January?
Dry January is a commitment to go alcohol-free for a full month. It’s a time to consider how drinking affects your physical and mental health, social connections, and even your wallet. Whether you indulge occasionally or often, taking a month-long break can provide valuable insights, as well as unexpected benefits.
Dry January Health Benefits
Socially, Dry January allows us to notice how often alcohol is part of our gatherings and explore new ways to connect with others. But the health benefits of Dry January extend far beyond social interactions.
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- One of the most immediate improvements many notice is better sleep. Alcohol disrupts REM sleep, the most restorative stage of the sleep cycle. Without drinking, you’re likely to sleep more deeply, wake up feeling rested, and experience increased energy levels.
- Dry January also offers a boost to our mental and physical health. Many participants report feeling calmer, more focused and less anxious. Physical benefits include lower blood pressure, better liver function, and even a faster metabolism — a bonus if weight loss is one of your resolutions! These changes are especially significant for older adults, as the body becomes less efficient at processing alcohol with age.
- Beyond the immediate advantages of Dry January, studies show participants tend to drink less often and in smaller amounts after the month ends. Remarkably, up to 8% of participants remain alcohol-free six months later, demonstrating its potential for lasting change. Research also shows that those who eventually return to drinking also tend to drink less.
- Finally, completing Dry January can provide a sense of accomplishment. Meeting this challenge inspires confidence, encouraging other positive lifestyle changes in the new year.
Setting Yourself Up for Success
If the benefits of Dry January sound appealing, it’s not too late to start. You can practice its principles during any month of the year, meaning you can celebrate a Moderate May or Sober October.
Preparing for this challenge increases your chances of success. Start by sharing your goal with a friend or accountability partner. Having someone to support and motivate you significantly enhances your odds of success.
Make your home a supportive environment by removing alcohol and stocking up on satisfying alternatives like sparkling water or mocktail ingredients. It’s also helpful to plan ahead for social situations: If your usual evening or weekend plans involve a bar, try a new activity like going to a movie or hosting a game night.
Breaking the challenge into manageable steps can help prevent it from feeling overwhelming. It takes about 21 days to establish a new habit, so making a month-long commitment can lead to lasting change.
Making a Kind Commitment to Yourself
Above all, approach Dry January with kindness. Your focus should not be perfection but instead on taking steps toward better health and balance. If you slip up, don’t throw in the towel. Each day offers a chance to recommit.
By the end of the month, many participants find they’ve gained more than they expected: better sleep, improved clarity, and a fresh perspective. Whether you continue abstaining or reintroduce alcohol, Dry January can be a meaningful way to start the year on a positive note.
Best Non-Alcoholic Drinks for Dry January
If you enjoy the routine of an aperitif, an after-dinner drink, or cocktails with friends, nutrition and lifestyle coach Arnetra Shettleworth suggests several recipes for Dry January mocktails. These beverages will allow you to enjoy the experience and flavor of a fancy cocktail, only without alcohol.
Tart Cherry and Lime Mocktail (Serves 1)
Prep: 5 min. | Total: 5 min.
Nutrition information per serving: 25cal., 6 g. carbs, 0 g. fiber, 0 g. fat, 0 g. protein
Ingredients:
- 2 Tbsp. tart cherry juice
- Juice of 1/2 lime
- 1 1/2 c. sparkling water
Mix:
- Fill a tall (Collins-style) glass with ice
- Add juice and sparkling water
- Squeeze in lime juice
PSL Mocktail (Serves 2)
Prep: 5 min. | Total: 10 min.
Nutrition information per serving: 67cal., 10g. carbs, 1 g. fiber, 3 g. fat, 1 g. protein
Ingredients:
- 2 cups plain, unsweetened almond milk
- 1 cup brewed coffee
- 2 Tbsp. pumpkin puree
- 1 Tbsp. coconut sugar
- 1 tsp. vanilla extract
- 1/2 tsp. ground pumpkin pie spice
Mix:
- Brew coffee (you may set aside until ready)
- In a saucepan over medium heat, combine almond milk, pumpkin puree and coconut sugar. Heat to a gentle simmer, but do not boil.
- Remove from the heat and whisk in pumpkin pie spice, vanilla and coffee.
- Pour into mugs and enjoy either hot or over ice.
Ginger Pomegranate Mocktail (Serves 4)
Prep: 5 min. | Total: 2 hours, 5 min.
Nutrition information per serving: 84 cal., 20 g. carbs, 1 g. fiber, 1 g. fat, 1 g. protein
Ingredients:
- l tsp. grated ginger root
- l lemon, sliced
- 2 cups pomegranate juice
- 4 cups sparkling water
- 4 whole cloves
- 4 springs mint leaves
- l/4 cups pomegranate seeds
Mix:
- Combine juice, two lemon slices, ginger and cloves and refrigerate for a minimum of two hours.
- Strain juice mixture into a clean container
- Pour over ice into four glasses and top with sparkling water.
- Add lemon slices, pomegranate seeds and mint to garnish.
Festive Cran-Orange Mocktail (Serves 1)
Prep: 10 min. | Total: 10 min.
Nutrition information per serving: 103cal., 26 g. carbs, 0 g. fiber, .2 g. fat, 0 g. protein
Ingredients:
- 1 tsp. crystallized ginger
- 2 tsp. sugar
- 1 tsp. grated frozen ginger root
- 1/2 c. sparkling water
- 1/4 c. cranberry juice
- 2 Tbsp. ginger beer
- l orange
- 1 sprig fresh rosemary
- 4-6 fresh cranberries
Mix:
- In a food processor, blend crystallized ginger and sugar. Place on a small plate.
- Grate frozen ginger root
- Run 1/8 of the orange around the rim of an old fashioned glass, then dip the rim into the ginger/sugar mixture.
- Fill the glass with ice.
- Add sparkling water, cranberry juice, juice from half the orange, and grated ginger. Mix well.
- Top glass with ginger beer
- Garnish with rosemary and cranberries
Improve Your Brain & Body Health Beyond Dry January
Dry January is just one of many methods to improve your cognitive, mental and physical wellness. At Aviv Clinics, we’re focused on optimizing your brain and body health through the revolutionary Aviv Medical Program.
The Aviv Medical Program crafts a multidisciplinary treatment plan tailored to you and your needs and goals. This bespoke program is based on a comprehensive evaluation of your health, which includes:
- An extensive review of your health history
- A thorough physical examination
- Advanced brain imaging
- Neurological and neurocognitive assessments
- Body composition analysis
Our team of medical experts then uses your assessment results to design a personalized treatment regimen centered around your objectives and performance outcomes. Evidence-based therapies in your customized program can include
- Physical fitness training
- Nutritional coaching
- Cognitive training exercises
- A unique, clinically-verified hyperbaric oxygen therapy protocol
The Aviv Medical Program builds your foundation for brain and body health by combining supportive therapies and lifestyle modifications.
More information about Aviv Clinics, view a tour of our Central Florida clinic.
Contact us today for a complimentary consultation with an Aviv Clinics physician to determine if the Aviv Medical Program can help you reach your health goals.
The Future of Medicine: Five Years of Transforming Lives at Aviv Clinics
Five years ago, the idea of opening one of the world’s most advanced healthcare facilities in The Villages® sparked both curiosity and surprise. Why bring the future of medicine and such cutting-edge technology to a quaint retirement community?
The answer is simple: Residents of The Villages are committed to leading healthy, active, and purposeful lives. These values align closely with our mission at Aviv Clinics. As we celebrate our fifth anniversary in this vibrant community, we reflect on how our revolutionary approach to 21st-century medicine has evolved to help our clients thrive.
Pioneering 21st-Century Medicine
Aviv Clinics opened in 2020 with a mission to promote healthy aging and extend healthspan — the number of years lived in optimal health.
Over the years, our mission has expanded to encompass some of the latest health trends and the most pressing health challenges of our time.
Our scientific team’s groundbreaking research has led to advanced medical treatments for a wide range of conditions, including:
- Traumatic Brain Injuries (TBIs) and Post-Concussion Syndrome: Using cutting-edge technology and therapies, we support clients in achieving cognitive and physical recovery that was once thought unattainable. Our holistic program, which integrates evidence-based therapies, can stimulate neuroplasticity and recovery of brain tissue.
- Post-Stroke Rehabilitation: Many stroke survivors are told that recovery plateaus after six months. At Aviv Clinics, we defy this notion by helping clients regain physical and cognitive functionality,
often years after their stroke. Our advanced protocols enhance brain repair and improve quality of life. - Long COVID: Our research team’s clinical trials were the first to demonstrate significant improvements in both cognitive and cardiac function for long COVID patients. These results offer hope to those struggling with persistent symptoms, providing a comprehensive path to recovery through personalized medicine.
- PTSD: Post-traumatic stress can cause actual physical damage to brain tissue, leaving individuals grappling with invisible wounds. At Aviv Clinics, our approach offers clients a structured and compassionate pathway to recovery.
- Fibromyalgia: The chronic pain and fatigue of fibromyalgia can be debilitating and significantly impact quality of life. Misconceptions about this complex condition can complicate treatment options. Our holistic program targets fibromyalgia’s neurological damage with evidence-based therapies, helping clients regain control and improve their overall well-being.
These advancements underscore the promise of personalized medicine, where treatments are tailored to each individual’s unique needs and goals.
The Role of Personalization in the Future of Healthcare
In our vision, personalized treatment is truly the future of medicine, and is at the heart of what we do at Aviv Clinics. Our multidisciplinary team — including neuropsychologists, nutritionists, athletic trainers, and physical therapists — works together to create individualized plans for every client. Our specialists collaborate on the care plan for each client, and are all found under one roof.
These specialists are essential to our holistic, multidisciplinary approach as we guide clients on their personalized paths to better aging and recovery.
A particularly notable addition to our Villages team is Dr. Amir Hadanny, our Chief Medical Officer and Head of Research. Holding both an MD and a PhD, Dr. Hadanny is a renowned neurosurgeon, hyperbaric physician and a Harvard research fellow with extensive background in neurorehabilitation. His hands-on involvement in both research and client care exemplifies the level of dedication that drives our program.
Educational Initiatives: Empowering the Community
Beyond clinical advancements, we remain dedicated to empowering Villagers to take control of their health. Through our educational programs, we share insights into future health trends and evidence-based strategies for aging well.
- Aviv University: Offers in-depth classes taught by leading experts on topics such as healthy aging and longevity science.
- Global Aging Consortium: Brings renowned researchers to The Villages to share the latest developments in reversing the effects of aging.
- Community Seminars: Our popular panels and workshops provide actionable advice for maintaining health and vitality.
Long-Term Support for Lasting Results
At Aviv Clinics, we recognize that our clients’ health journeys don’t end after their initial treatment program. Recently, we expanded our program to include five years of ongoing support to help them maintain and build on their progress. This includes:
- Annual physician check-ins.
- Group fitness sessions tailored to each client’s abilities and goals.
- Educational events to keep clients informed about the latest health trends.
This partnership reflects our dedication to personalized medicine and reinforces our role as a health care innovator for The Villages community.
Transforming Lives Through Advanced Medical Treatments
What began as a brain clinic has grown into a comprehensive center for lifelong health, offering innovative solutions for complex medical challenges. At Aviv Clinics, we’re shaping the future of medicine and empowering individuals to lead healthier, more fulfilling lives.
Experience the Future of Medicine
Are you ready to embrace the latest health trends and unlock your potential for longevity? Aviv Clinics invites you experience the future of medicine and discover how personalized treatments and cutting-edge therapies can transform your life. Contact our clinic today at 833-576-0075 or by completing our online form.