If you’re cutting back on alcohol this month, you should add these nutrients to your diet.
While the idea that there’s a “new you” waiting to be released at the start of a new year is unrealistic, it’s not unreasonable to see a fresh calendar as an opportunity to embrace a little change and reflect on the past while looking to the future.
For many of us, the holiday season is filled with festive gatherings centered around drinking alcohol and/or eating. In the often action-packed weeks leading up to January, moderation is tossed to the wind while excess is embraced with open arms. Understandably, cutting back on alcohol consumption is a common resolution heading into a new year. But even for the sober-curious, this can be overwhelming and, sometimes, unappealing.
What is Dry January?
Enter “Dry January,” where droves of people swear off alcohol for 31 days. Apparently, the roots of Dry January date back to 1942 in Finland, so this phenomenon is far from new. But it’s become popular recently as an approachable entry into sober living and simply a reset for those who need a break after the holiday imbibing.
The benefits of limiting alcohol consumption
Scientific studies and health organizations tell us that regular heavy alcohol consumption, defined as four or more drinks on any given day, puts us at increased risk for unwanted adverse health outcomes like high blood pressure and some cancers. Yet, it’s one of the most socially acceptable activities around the world. And even more interesting, getting completely sloshed never feels good; most people would agree that being hungover is downright horrible. Excess comes with a reduction in sleep quality and duration. It’s a stimulant, so it’s harder to wind down if you’re drinking before bed. Yet, in all of its discomfort, it’s still an activity that many engage in regularly.
What many don’t realize is that alcohol consumption goes hand in hand with nutrition. Drinking alcohol regularly increases our requirements for certain nutrients as it inhibits the absorption of zinc, thiamin, B12, and folic acid.
If your 2024 resolution is to commit to a dry month or lifestyle, I urge you to consider the endeavor as a larger part of your health puzzle. Think about what you can add to your lifestyle that supports your health and nutrition goals.
Does Dry January work?
In my experience, excessive food restriction is never a recipe for success. It’s quite the opposite because it can create a negative feedback loop that can spiral out of control resulting in a fixation on whatever it is you’re restricting. Many develop a poor relationship with food following extreme diets. Many studies have noted that there is a negative emotional impact on those who try restrictive diets.
Additive versus reductive thinking and actions create possibilities for sustainable behaviors.
These patterns and behaviors reinforce binary thinking and don’t make space for mindful and intentional behavior change. But what about alcohol? How can one curb their intake without fueling their cravings? Many are doing that successfully not by cutting it out entirely, but by reexamining their relationship with alcohol and doing introspective thinking about how it makes them feel, why they choose alcohol when they do, and who they are when they drink.
How to counteract regular alcohol intake and supplement your efforts to reduce
Instead of focusing on what your body doesn’t deserve, consider what it could use more of. Additive versus reductive thinking and actions create possibilities for sustainable behaviors in line with harm reduction. Expansive and creative eating may be the key to our health, especially as we replenish depleted nutrient stores that are the result of regular drinking.
Macronutrients (proteins, fat, and carbohydrates) along with micronutrients (vitamins and minerals) are essential on a cellular level for our bodies to produce energy and sustain life. When we look beyond the surface, we see that dietary diversity provides us with an array of nutrients that work together to help reduce chronic disease risk while supporting metabolic health.
Everyone knows that fruits, vegetables, and grains provide an abundance of phytonutrients that act as free radical scavengers — these same properties help reduce systemic inflammation that is the driver of many chronic conditions, especially when alcohol consumption is regular. Unfortunately, we often fall into a rut because we’re told to consume the same health-promoting foods over and over again. Not only is it lackluster, but it reduces the diversity of the foods that we consume and in turn, the variety of nutrients that we’re exposed to. For example, alcohol depletes our absorption of zinc, B12, and folic acid. Including an array of ancient grains such as fonio, quinoa, millet, and teff; along with legumes; seafood; poultry (chicken, duck, etc.); lean meats; and fermented dairy will help you get meaningful sources of these likely depleted nutrients. Plus, adding new sweet and savory foods to your repertoire can help reduce the focus and desire for the alcohol that is no longer present. This dietary diversity can and should include foods that are accessible, affordable, and culturally relevant to you. They can and should consist of a combination of whole and minimally processed foods.
As you re-evaluate your relationship with alcohol, use this as a time to expand and level up your nutrition to include more nutrients and more flavor.
