by Deb Hadley, AIWC Düsseldorf and Health Team Co-Chair
“Dry January” is almost over, and for once I’ve actually done it. Dry January is a concept that’s really taken off of late and consists of people giving up drinking for the month of January. It’s something I always try to do after the excess of our usual Irish Christmas coupled with the Glühwein-filled nights at German Christmas markets. I usually throw in the towel well before the month is over as the January gloom sets in, but this year I was determined to do it. It has been enlightening and humbling and has really made me reflect on my lifestyle.
When you consider that over 5% of deaths in the world are alcohol related,1 it bears thinking about why this might be. When does casual drinking become a problem, and is it an issue?
While different countries differ on precise numbers, it is generally recommended to limit one’s drinking to 14 units of alcohol a week.2 Some countries recommend that women cap this at 10. Indeed, the CDC recommends that women limit their drinking to one standard drink per day.3 Anything more than 14 units a week is considered binge drinking. It’s worth considering that if you have a heavy hand and pour a healthy glass of wine, there could be more than three units in there. A few glasses two or three nights a week could easily put you in binge-drinking territory without realizing it. That’s a scary thought when you consider the risks involved.
The health impacts of alcohol use are massive and impact individuals, families, communities and society as a whole. These effects can be an issue even with low or moderate alcohol use, and grow with increased alcohol use. Short-term impacts like car accidents, suicide, risky sexual behavior, alcohol poisoning and violence can be especially tragic. Longer-term impacts are far-ranging and far-reaching. Alcohol abuse has been linked to over 200 conditions – most notably various forms of cancer, infertility, cardiovascular disease, obesity, diabetes and of course, liver disease.4 It is also intricately related to mental health, both in the long and short term, and can actually alter the functioning of our brains.5
These effects are often more pronounced in women.6 Women process alcohol differently and as such are more susceptible to many of the issues outlined above. We know that in women, even low to moderate levels of drinking can increase the risk of various types of cancer, especially breast cancer.7 The World Health Organization does not mince words here, and directly states that alcohol causes cancer. Just a few weeks ago, they issued a strongly-worded press release saying there is no safe level of alcohol consumption.
These are all very somber facts and considerations, especially when it’s evident that even low levels of drinking can cause problems. This was one of the reasons that prompted me to take part in Dry January. Research is quite interesting regarding a 30-day alcohol break.8 There are quite a number of benefits to taking a break, many of which I have experienced over the last few weeks. I have slept better, lost a few pounds, felt more alert, happier and productive. My resting heart rate has fallen quite a bit, and I generally feel healthier and happier. It’s definitely made me re-evaluate my relationship with my beloved Riesling and realize that I can absolutely have a good time without it.
If you’d like to try a 30-day challenge, there are lots of organizations that can help, but you can also just give it a go on your own impetus. I found that a little bit of foreplanning helped. It was useful to contemplate any challenges I might face and have strategies in mind to counter those challenges. I also felt I needed some lines or phrases to help me with any doubters or tempters throughout the month. As such, we’ve put together some journal pages for anyone who would like to try a 30-day challenge. You can download them here and print as needed.
2 UK low risk drinking guidelines: the Chief Medical Officers' advice | Drinkaware
3 Facts about moderate drinking | CDC
4 Health effects of alcohol | Drinkaware
5 Alcohol and mental health | Drinkaware
6 Why alcohol affects women more than men | BBC
8 Breaking The Booze Habit, Even Briefly, Has Its Benefits | NPR