January is a month of new beginnings and resolutions. The start of a new year is a great time to think about making healthier lifestyle changes. Many people set goals or challenges for themselves to accomplish throughout the year. Dry January is a great way to start a healthier habit and give your body a “reset”. It typically involves abstaining from consuming alcohol for the entire month. Although we are coming to the end of January, it is never too late to start! The benefits of abstaining from alcohol can be applied at any time, so consider doing dry February or March instead.
According to Harvard University, long-term or heavy consumption of alcohol can have a negative effect on one’s physical and mental health. This is particularly true for older adults. Drinking has been linked to heart and liver problems, increased risk of cancer, a weaker immune system, cognitive issues and even mood disorders. However, by simply changing lifestyle behaviours it may be possible to prevent these negative effects. It has been shown that cutting out alcohol, even for just 30 days, can lead to better sleep, more energy and weight loss. On top of this, it can also aid in decreasing cancer risk, while also reducing blood pressure and cholesterol levels. For those who are concerned about cardiovascular disease, these outcomes can greatly benefit the heart. Unhealthy weight, poor sleeping habits, high blood pressure and cholesterol levels are all common risk factors for developing cardiovascular disease. As a result, limiting alcohol consumption can diminish these risk factors and ultimately reduce risk of developing heart related conditions.
Resources for limiting alcohol consumption
Quitting drinking, even for just 30 days, can be a difficult task. Some tips for being successful include; finding a non-alcoholic beverage substitute, having a support system in place and avoiding the temptation by removing alcohol from your life completely. There are a variety of resources available both in-person and online to assist with quitting alcohol consumption. Local resources include the Thunder Bay District Health Unit https://www.tbdhu.com/alcohol , St. Josephs Car Group https://sjcg.net/services/mental-health_addictions/mha-gambling/adult/main.aspx and local Alcohol Anonymous meetings https://www.aa.org. In addition, some examples of online resources are The Canadian Centre of Substance Use and Addiction https://www.ccsa.ca/resources-alcohol and the “Try Dry” app which helps track Dry January progress https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january/get-involved/the-dry-january-app .
Whether you choose to participate in Dry January or not, it is always important to follow the recommended guidelines for alcohol consumption. The Canadian Centre of Substance Use and Addiction suggests that there is a low chance of alcohol-related consequences from having two or less standard drinks per week. Consuming three to seven drinks per week can lead to increased risk of developing conditions such as cancer, heart disease and stroke. More than seven standard drinks per week can drastically increase the risk of alcohol-related consequences. So, when it come to your health, less alcohol is best.
Submitted by Lana Ryder-Methot, Program Coordinator for Northern Hearts