CUT IT OUT
Beware the Dry Jan danger zone! 6 tips to stay on the wagon after a month off booze
Work out exactly why you want to stop
DRY January is finally over.
And if you decided to ban booze last month, your body and mind will be thanking you big time, especially if “silly season” was a little sillier than planned.
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But before you start knocking back pints to celebrate, remember that the World Health Organization says there is no safe amount of alcohol.
Not only can it impair memory, judgment, coordination and give you a nasty hangover, it also increases your risk of liver disease, heart disease, mental health problems and cancer.
A study published in the New England Journal of Medicine found that just a single glass of alcohol each week could increase your risk of at least six types of cancer — stomach, breast, liver, mouth, oesophageal, and bowel.
But quitting booze for five to nine years was shown to reduce mouth cancer risk by 34 per cent.
READ MORE ON ALCOHOL
Separate research by Oxford University found that moderate drinkers (those who consume about six to nine pints a week) were three times more likely to have hippocampal atrophy, a marker for Alzheimer’s disease, compared to abstainers.
Plus, when you go sober, you save serious calories — and cash.
The average UK pint now costs just under £5 and contains around 200 calories, while a standard 175ml glass of wine will set you back £4.80 and packs around 150 calories.
So it’s safe to say that staying on the wagon will support your health and wallet.
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But if booze is entrenched in your life, then giving up can be hard. So whether you conquered Dry January or not, here’s how to cut back and keep at it . . .
Anti-ageing transformations of people who quit alcohol
FIND YOUR ‘WHY’
WHY exactly do you want to reduce your alcohol intake? Is it for your health? To save money? To lose some weight?
Victoria Lawson, clinical lead for psychology at NHS weight management provider Oviva, tells Sun on Sunday Health: “Write down your reason and share it with someone you trust for extra accountability.”
You can even stick a note on your fridge for a constant reminder.
SPICE THINGS UP
PINPOINT the times you typically reach for a drink. Maybe it’s after work on a Friday, Saturday night at the pub, or over Sunday dinner at home. Then think about how you can spice up your alternatives.
Victoria says: “When you’re at home, perhaps you could trade your wine for an alcohol-free version, or make your soft drinks feel special by serving them in your favourite glass, adding ice, or garnishing with dried lemon slices, fresh fruit or a sprig of rosemary.
“When you’re out, explore the mocktail menu or selection of zero per cent beers.”
There’s no need to stick to plain water or lemonade.
GET ’APPY
TRACK your booze-free days with an app such as Try Dry or Drink Less.
Try Dry (free, iOS and Android), created by Alcohol Change UK, tracks your units, calories and money saved, and also helps you to understand your drinking patterns and cravings.
Research shows that using the app can double your chances of having a month totally alcohol-free.
Millie Gooch, founder of the Sober Society, says: “It’s packed with features to help you stay motivated to cut back or ditch alcohol altogether.”
Drink Less (free iOS), developed at University College London, monitors your progress, and a report published this week suggested it could reduce alcohol-related deaths by 4,600 and hospital admissions by 188,400 over the next 20 years, saving the NHS £590million.
In his Sun column, TV and radio presenter Adrian Chiles said he used the app to reduce his intake from 100 units (about 44 pints) per week to 20 units (about nine pints) after a doctor told him that he had signs of liver damage.
PLAN FOR CURVEBALLS
NO ONE is perfect, and it’s only human to slip up a little.
That’s especially true if you turn to booze when you are stressed or you always drink at social occasions.
Victoria says: “Practise feeling confident in saying, ‘I’m not drinking tonight’ in advance, or let people know you’re off the booze straight away.”
If stress is a trigger, Victoria says that calming exercises such as walking, talking to a friend, mindfulness, or deep breathing can help to distract your mind.
Millie adds: “Bring your favourite alcohol-free drink to a party or pick venues that don’t revolve around booze, such as board game bars or crazy golf.”
MARK YOUR MILESTONES
WHETHER it’s your first weekend alcohol-free or you’ve managed 28 consecutive days, you deserve to recognise your achievements. “Staying teetotal is no small feat, so celebrate your milestones,” Millie says.
“Use the money you’re saving to treat yourself, whether it’s a fancy coffee, or even a bigger splurge at the end of the month.
“Positive reinforcement can make the journey feel more rewarding and keep you motivated to see it through.”
READ MORE SUN STORIES
THE BIGGER PICTURE
IF you completed Dry January and noticed improvements in your sleep, skin, energy, focus and overall health, then why would you not continue?
“Notice how sobriety impacts your body and mind,” says Millie. “Keeping benefits in mind can help you maintain healthier habits beyond January.”
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