After the festivities and the excess that often accompanies them, a “dry January” or a January without alcohol can be just what you need to improve your health, lose weight and increase your productivity. We ask Stacy Thiry, Grow Therapy Mental Health Counselor, already Linnea Axman, DNP, DRPH, RN, associate dean of the University of Phoenix College of Nursing, who explain to us the benefits of taking a break from alcohol and how to do it effectively.
What is excessive alcohol consumption?
Thiry explains that excessive alcohol consumption, known as “Binge Drinking”, is defined as consuming enough alcoholic beverages in a short period of time to raise the concentration of blood alcohol (BAC) at 0.08% or more. This is equivalent to approximately five drinks for men or four for women in about two hours. This consumption pattern usually looks for quick drunkenness and, although it seems somewhat occasional, it can have serious consequences.
The “high-intensity drinking”, on the other hand, is an even more extreme level, where the binge drinking threshold is consumed. For example, if the binge drinking is defined as four or five drinks, the High-Intent Drinking could mean eight or more in a single session, significantly increasing the immediate risks and long term.
Risks of excessive alcohol consumption
In the short term, both binge drinking and high-intensity drinking can result in alcoholic poisoning, accidents, and risky behaviors, such as unprotected sex or fights. In the long term, these consumption patterns increase the risk of chronic diseases such as liver cirrhosis, hypertension, heart disease and certain types of cancer. They can also affect cognitive function, including memory and decision -making, and generate dependence on alcohol.
What happens when you stop drinking for 30 days?
Axman points out that stopping drinking for a month can bring notable health benefits. In the short term, it improves sleep and memory quality. In addition, the liver begins to heal, reversing fatty changes and dedicating more time to detoxifying other substances in the body. Free radicals responsible for bad cholesterol and the risk of certain types of cancer, such as oral, esophageal and colorectal, are also reduced.
Alcohol is not only high in empty calories, but also stimulates appetite, which can lead to excessive food consumption. By eliminating alcohol, many people experience more stable weight loss and energy levels.
Strategies to reduce consumption
Thiry and Axman agree that consciousness is key. Some effective strategies include:
• Establish clear limits on the amount of alcohol consumed.
• Alternate alcoholic beverages with water or non -alcoholic options.
• Search for professional support if the binge drinking is usual. Therapies such as motivational interview, cognitive-behavioral therapy (CBT) and support groups such as anonymous alcoholics can be transformers.
• In addition, in the community, educational campaigns, workshops in schools and workplaces, and policies such as greater taxes to alcohol or limitation of sales schedules can help reduce excessive consumption.
Is it time for a change?
Taking a break from alcohol is a personal decision, but Axman suggests considering factors as a family history of alcohol consumption disorders. Even small amounts of alcohol can negatively affect your health, from the increase in empty calories to the deterioration in the ability to make decisions. If you regularly drink more than four drinks a day, Axman recommends working with a health provider to reduce consumption safely.
In the end, a “dry January” is not only an opportunity to give your body a break, but also to reflect on your relationship with alcohol and foster healthier long -term habits.
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