Health fads can help you lose weight and sleep better, plus 10 other benefits

It’s not too late!

Every year, millions around the world pledge to abstain from alcohol in a challenge known as Dry January. Taking a break from alcohol can improve your physical and mental well-being by improving your sleep, energy and overall appearance.

If you missed the start of Dry January or aren’t ready for a month-long commitment, don’t worry. You can still try abstaining for a week or two.

Here are a dozen benefits of speaking for those who are curious or need motivation to finish January strong.

12 benefits of quitting alcohol

• Reduces the risk of at least seven types of cancer – breast, colorectal, esophagus, larynx, liver, mouth and throat
• Lowers blood pressure because alcohol can cause blood vessels to dilate and fluid retention
• It helps you lose weight as alcohol has a lot of empty calories
• Makes it easier to get rid of belly fat, which improves liver function and can help fight fatty liver disease
• Heals the digestive tract from alcohol irritation, relieving intestinal problems such as acid reflux, bloating, constipation and diarrhea
• Improves sleep quality because while a little alcohol can help you fall asleep faster, it can reduce your deep, restorative sleep.
• It keeps you healthier because as your sleep gets better, your immune system gets stronger
• Increases energy because deep sleep enables more physical activity
• It lifts the mood because alcohol is a depressant that also causes blood sugar fluctuations
• Increases absorption of nutrients such as B vitamins, selenium, folic acid and zinc
• Improves sexual function by restoring hormonal balance
• It clears the skin of acne, rosacea and eczema because alcohol can cause redness and irritation

How to stay motivated

It is important to anticipate challenges. How will you manage situations where there is pressure to drink? Find alternative activities or ways you can join in the fun. For example, many places serve mocktails or drinks with zero alcohol.

You don’t have to be antisocial or sacrifice your social interactions while staying committed to your goals.

I recommend a good support system: Find a like-minded friend who you can trust and rely on. Be sure to track your progress and celebrate small victories.

What happens if you have a drink

If you slip up and have a drink or two during Dry January, that’s okay. it happens Don’t feel bad or guilty.

You may feel dizzy or tired the day after drinking. This is because your body is more sensitive to the effects of alcohol after a long break.

Remind yourself that you have more energy and better sleep when you’re not drinking—and keep going.

When to ask for help

If you go cold turkey, you may experience withdrawal symptoms depending on your history of alcohol consumption and any genetic or medical conditions.

Contact us if you have seizures, uncontrollable tremors or anxiety.

And don’t hesitate to contact us if you’re struggling. We can help you navigate this journey.

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Julia Adamian, MD, is a clinical professor at Department of Medicine and the head of the section Division of Internal Medicine and Clinical Innovation. She takes a personalized approach to helping patients create achievable health goals.