If you’ve been on social media lately, you might have seen the U.S. Surgeon General advisory that coincided with Dry January. Even if you missed the details, the core message is hard to ignore. Dr. Vivek Murthy stated that “Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States — greater than the 13,500 alcohol-associated traffic crash fatalities per year in the U.S. — yet the majority of Americans are unaware of this risk.”
While it’s no secret that drinking isn’t the healthiest choice, this advisory shed light on just how harmful alcohol can be. Since its release, many people are rethinking their relationship with drinking and considering a low or no-alcohol lifestyle, regardless of whether they’ve tried Dry January before.
If you’re one of those people, read on for a practical guide to improving your health, boosting mental clarity, and enhancing social connections without alcohol.
The Current Health Conversation
When issuing the U.S. Surgeon General’s advisory, The U.S. Department of Health and Human Services further noted that “The direct link between alcohol consumption and cancer risk is well-established for at least seven types of cancer including cancers of the breast, colorectum, esophagus, liver, mouth (oral cavity), throat (pharynx) and voice box (larynx), regardless of the type of alcohol (e.g., beer, wine and spirits) that is consumed. For breast cancer specifically, 16.4% of total breast cancer cases are attributable to alcohol consumption.”
As such, the U.S. Surgeon General is calling for an adjustment to the warning labels placed on alcoholic beverages to more explicitly state the very real danger of any alcohol, thus hoping to mitigate the lack of public awareness.
Still, while the new government-ordained advisory is backed by science, it’s faced some backlash, with some saying more research is necessary.
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By providing your email address, you agree to receive email communication from ArootahBenefits of a Low or No Alcohol Lifestyle
Even without considering alcohol’s relationship with cancer, it’s still proven that there are many, many other benefits of forgoing alcohol and living a low-alcohol or no-alcohol lifestyle. Here are just a few.
Physical Health Benefits
Beyond the reduced cancer risk, the physical health benefits you can expect to experience when forgoing alcohol include improved cardiovascular health, a healthier immune system, and increased liver function. As alcohol consumption also leads to consuming empty calories, you may also experience a reduction in excess weight.
Mental Health Benefits
Some may prefer the mental health benefits of reducing or eliminating alcohol consumption over the physical health benefits. Mental health benefits include improved mood, lessened anxiety, higher-quality sleep, more energy, and greater productivity.
Social and Lifestyle Benefits
Finally, cutting back on alcohol can boost your social life. You’ll have more time for new hobbies and discover how to socialize without relying on alcohol. Plus, if drinking affects your mood, you might notice your relationships improving too.
The Dry January Movement
The Dry January movement, which first began in the United Kingdom in 2013, has gained considerable momentum, and for good reason. Even if you don’t want to stop drinking completely, as the U.S. Surgeon General suggests, even just abstaining for a month can provide many health benefits, including, according to UC Davis: weight loss, improved sleep, improved mood, greater energy levels, increased physical activity, better diet, a reduction in liver fat and potentially lower blood pressure and insulin resistance.
4 Tips to Reduce Alcohol Consumption
While the benefits are clear, reducing alcohol consumption can still be difficult. Here are four ways to go about it with greater success.
1. Set SMART Health Goals
Set SMART — or Specific, Measurable, Achievable, Relevant, and Time-Bound — goals around alcohol consumption. Quitting alcohol cold turkey might not be realistic for everyone, so start with a clear, specific goal that’s doable and easy to track. Ensure it’s tied to your motivation and has a timeline to keep you on track.
2. Be Mindful
Pay attention to what triggers your drinking. What situations or feelings lead you to reach for alcohol, and how can you steer clear of them? If stress is your main reason for drinking, consider tackling the root cause or exploring new stress management techniques. If social drinking is your thing, try suggesting non-alcoholic activities when hanging out with friends.
3. Find Alternatives
Think about what role alcohol plays in your life and find genuinely enjoyable alternatives. If you drink to have fun, why not explore new hobbies that excite you? If it’s the taste you crave, explore the world of mocktails. Countless delicious recipes offer the same satisfaction without a drop of alcohol.
4. Create a Support System
Reaching out to others for support can be a game-changer when you’re trying to quit drinking. Friends and family can offer encouragement, hold you accountable, and celebrate your successes, no matter how small. Additionally, a health coach can be particularly beneficial, offering professional guidance tailored to your needs. They can help you set realistic goals, develop effective strategies, and track your progress. With their expertise, you’ll have a structured plan and someone to turn to for advice and support.
The Bottom Line
Imagine waking up each morning feeling refreshed, energetic, and ready to tackle the day without the fog of last night’s drinks weighing you down. As more people become aware of the potential health risks associated with alcohol, a growing movement is embracing the benefits of a low or no-alcohol lifestyle. You can be among them, experiencing the many physical, mental, and social benefits that follow.
Think about keeping your Dry January momentum going all year or building a new habit of not drinking. A health coach can be a great ally in helping you set and stick to your goals. Sign up for a complimentary call with an Arootah Health Coach to learn more!
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