Live Fully Nourished # 027
January Challenges + Alcohol...Your Microbiome and Mental Health, Finding A Healthier Balance to Keep Alcohol in Your Life, and 13 Healthy Things That Happen When You Stop Drinking for a Month…
Welcome to this week's installment of Live Fully Nourished. I’m Kymberley - the coach, cook, creator, and publisher of GfreeDeliciously.
Living Fully Nourished is a reader-supported publication. If you enjoy what I write and want access to exclusive recipes, devotions, and articles for better understanding and connecting with ourselves, our bodies, our families, and our faith, please consider becoming a paid subscriber. Thanks for reading!
Dear Alcohol, It’s not me, it’s you…
In today's fast-paced world, turning to a glass of wine, a cold beer, or a cocktail for relaxation or stress relief can be an easy habit to sign on to. However, many people may be unaware of the impact that frequent drinking can have on their gut health.
The gut, often referred to as our "second brain," plays a crucial role in our overall health and well-being. From digesting food to absorbing nutrients and regulating our immune system, the gut is a complex ecosystem that relies on a delicate balance of microbiota. Unfortunately, alcoholic beverages can disrupt this delicate balance and lead to a wide range of gut-related issues.
In this installment of Living Fully Nourished, I talk about:
Two Social Trending January Challenges You May Have Heard About
Dry January
Damp January
How Excess Alcohol Use Can Impact Your Microbiome and Mental Health
We will explore ways to keep alcohol in your life but find a healthier balance
6 (Incredibly Effective) Tips for Altering Your Drinking Habits with…
6 Actionable Tips to Implement Immediately for Transforming Your Habits
13 Healthy Things That Happen When You Stop Drinking for a Month
Whether seeking relief from digestive problems or simply looking to optimize your gut health, taking a break from alcohol may be the key to achieving a healthier gut and a better overall quality of life in the year ahead.
So, if you raised your glass to bid farewell to 2023, then woke up to welcome the New Year, pledging a month of sobriety by participating in Dry January, you’re not alone.
The post-holiday tradition fits right into the expert’s advice and is the healthiest option. So, as people start the new year focusing on their health after weeks of drinking and overeating, a break from alcohol can make a big difference.
Two Social Trending January Challenges You May Have Heard About
Enter Dry January
Dry January began as an initiative by Alcohol Challenge U.K. (a British charity) to “ditch the hangover, reduce the waistline, and save some serious money by giving up alcohol for 31 days.”
It’s a post-holiday tradition and challenge that, since its inception, thousands and possibly millions of people worldwide have signed on to participate in for January.
But, if you’re not among the roughly typical 16% (according to CivicScience, an opinion analytics platform) of all U.S. adult participants 21 and older who make it through the whole month of Dry January. And…
Suppose you find that starting the year without a sip of wine, beer, or spirits for a month isn’t going according to plan. Take comfort in knowing that pledging to improve your relationship with alcohol doesn’t have to be a commitment to a whole month of abstinence.
I’ve done Dry January both successfully and not so much.
The Emergence of the Semi-dry Ritual Dubbed “Damp January”
Damp January (as near as I can pinpoint) emerged as everyone was heading out of the pandemic. When people were reintroduced to social interactions, they found that holding a glass of wine or clutching an icy highball of spirits gave them the courage to navigate the new world. But not everyone signed on for the idea of going cold turkey when January rolled around. Instead, they opted to keep alcohol in their life but find a healthier balance.
Prioritizing wellness and the increased knowledge about the adverse effects of alcohol abuse, Damp January is all about moderation. It’s for someone who wants to make positive adjustments and focus on their overall health while enjoying an occasional glass of their favorite beverage.
So, while enjoying alcohol in moderation when you want to imbibe seems to be familiar enough that it shouldn’t need a name or an official month - if you’ve departed the Dry January challenge early and are inspired to participate in a socially sanctioned trend that helps you cut back and rethink your drinking, the semi-dry ritual dubbed Damp January might be for you.
Studies show that reducing your drinking to even a modest amount can lead to improvements in blood pressure, mental health, and having a healthy liver. It can lower your risk for cancer and heart disease. And as a bonus, you may also notice improvements in your sleep, energy levels, and skin.
Maybe most importantly, for people with already compromised gut function, considering alcohol’s effects on gut dysbiosis, the Damp January challenge offers a way to reset your gut microbiome, liver, and brain while assessing your drinking behaviors and giving you more control over your drinking habits.
How Excess Alcohol Use Can Impact Your Microbiome and Mental Health
It can alter the diversity of gut bacteria -
The human body hosts trillions of microorganisms, including bacteria, viruses, and fungi, primarily residing in the digestive system. Together, these microorganisms form the microbiome, which plays a crucial role in maintaining various aspects of our health, including digestion, immune function, and the synthesis of vitamins.
Decreases the number of beneficial bacteria -
Not to be that person, but alcohol is a well-known gut disruptor. It can contribute to microbial dysbiosis (an imbalance in the gut microbiome linked with negative impacts on skin, immunity, and digestion). This unhealthy shift in the gut microbiome can contribute to various health problems.
Increases the amount of harmful bacteria –
Essentially, processing alcohol can yield chemicals that affect the food available for our microbes. When the diversity and abundance of those beneficial bacteria decreases, harmful bacteria's growth is promoted.
Contributes to inflammation and immune dysfunction -
Alcohol can also increase the permeability of the gut barrier, leading to what’s known as a leaky gut, which allows harmful substances to enter the bloodstream.
Disrupts the balance of the brain’s neurotransmitters -
Mounting evidence suggests a strong correlation between the gut microbiome, mental health, and cognition. Researchers have discovered a bidirectional communication pathway between the gut and the brain known as the gut-brain axis, where these microorganisms play a vital role. Dysbiosis resulting from alcohol abuse can disrupt this communication, potentially impacting mental health and cognitive function.
Increases the risk of anxiety or depression -
Evidence indicates that an altered microbiome due to alcohol abuse can contribute to increased anxiety, depression, and even cognitive impairments. This disruption results from microbial metabolites produced from gut microbiota and directly from short-chain fatty acids (SCFAs), transporting dietary compounds like tryptophan and serotonin into the circulation system and other tissues, such as the brain, significantly regulating mood and cognition. Additionally, alcohol-induced dysbiosis can lead to increased systemic inflammation, affecting the brain's structure and function and potentially contributing to neuropsychiatric disorders.
It is fascinating to note that the impact on your gut microbiome when you cease drinking alcohol becomes more pronounced as the amount consumed before abstinence increases. A study conducted in 2020 on individuals with alcohol use disorder revealed that those who consumed larger quantities of alcohol experienced more significant alterations in their gut microbiomes after four weeks of abstinence compared to individuals who consumed less.
All this to say, compelling evidence indicates that refraining from alcohol, even briefly, can have favorable effects on gut health and the microbiome. Whether you commit to an entire month or participate in intermittent breaks, reducing alcohol consumption is always a wise decision. However, it's crucial to note that while abstaining from alcohol can bring immediate benefits to the gut, the opposite holds true as well. If you resume heavy drinking on February 1st, your gut will suffer negative consequences from the alcohol intake.
Maintaining a healthy gastrointestinal system is crucial, and it necessitates consistent efforts. If you aim to optimize your gut health, making lasting lifestyle changes is the key. Instead of simply committing to a dry month, it is essential to regularly think about your gut and the numerous microbes that inhabit it when deciding on alcohol consumption throughout the year. Even reducing your alcohol intake by one drink per week can have a significant positive impact, provided you maintain this habit.
6 (Incredibly Effective) Tips for Altering Your Drinking Habits
Set achievable goals: Begin by setting realistic and attainable goals for yourself. Instead of aiming to quit drinking altogether, consider reducing your alcohol intake gradually.
Identify your triggers: Pay close attention to the situations and emotions that trigger the desire to drink. By recognizing these triggers, you can develop alternative coping mechanisms and strategies to avoid turning to alcohol.
Seek support: Don't be afraid to reach out for support from friends, family members, or support groups. A network of people who understand your goals can provide essential encouragement and accountability along your journey.
Find healthy alternatives: Replace the habit of drinking with healthier alternatives, such as engaging in physical activities, pursuing hobbies, or practicing relaxation techniques. Discover activities that bring you joy and fulfillment without the need for alcohol.
Practice mindful drinking: Make a conscious effort to be aware of how much and why you drink. Practice moderation and establish boundaries to avoid excessive consumption. Mindful drinking can help you regain control over your habits.
Celebrate milestones: Acknowledge and celebrate your progress along the way. Set milestones for yourself and reward yourself when you achieve them. This positive reinforcement can motivate you to keep going and maintain your newly formed drinking habits.
Recognizing the significance of altering our drinking habits and identifying the effectiveness of doing so, we are ready to explore six actionable tips that can be implemented immediately to transform those habits.
First Tip: Restrict the time you spend in bars.
If we're still new to this lifestyle, spending excessive time in bars is not beneficial for cutting back.
Bars can act as catalysts for excessive drinking for several reasons. These include the social pressure to conform, the inclination to relax and let loose, and the loud music that can influence us to make unwise choices regarding alcohol consumption. In fact, scientific research has established a correlation between party music and problematic alcohol use.
While it is not necessary to avoid bars altogether, it is crucial to restrict the amount of time spent in them.
If a friend invites us to happy hour, we can propose an alternative activity, such as meeting for coffee or hiking. If we do choose to attend gatherings at bars, we can decide to depart earlier than usual.
Tip #2: Avoid drinking alone.
As we grow used to consuming alcohol in solitude, it becomes increasingly tempting to rely on it as a coping mechanism for challenging circumstances. This is mainly due to the absence of any external influence to regulate our consumption when we drink alone.
Nonetheless, this can result in consuming more beverages than we desire, ultimately causing emotions of shame and guilt.
If we find that drinking alone is problematic, it's essential first to understand why we choose to do so. Is it due to feelings of loneliness, stress, or anxiety? By seeking healthier alternatives to cope with these emotions, we can minimize the desire to drink by ourselves.
In addition, healthier alternatives offer the opportunity to explore and engage in social activities and pastimes that bring us joy. By actively participating in clubs, groups, or classes aligned with our interests, we can foster a strong sense of purpose while connecting with like-minded individuals who embrace similar aspirations and principles.
Additionally, should drinking alone be a concern, we can devise a strategy. We can proactively establish alternative actions to use instead when the urge to drink alone arises. Examples of such actions include taking a stroll, phoning a friend, or participating in an enjoyable activity. As time passes, our minds will recognize these loneliness signals and prompt us to adopt behaviors to counteract it.
Tip #3: Seek solace in alternative sources.
Feeling down or upset can make us crave solace in alcohol. However, it's fundamental to bear in mind that alcohol is a depressant, meaning it slows down our brains and bodies, which can worsen negative emotions. Instead of resorting to alcohol for comfort, it's advisable to explore alternative methods of dealing with complex feelings. Engaging in relaxing activities or seeking support from friends and family are healthier ways to cope and find relief.
By adopting this approach, we can not only steer clear of the potential dangers associated with excessive drinking but also embrace the beneficial impacts of moderate consumption. This way, we can fully experience life's precious moments and revel in their true essence.
Tip #4: Break away from your current drinking habits.
Admit it: our bodies long for consistency, even when it comes to our drinking habits.
We all have our preferred drinking habits:
A tasty cocktail to enjoy before your meal.
Enjoying a couple of beers while watching the game over the weekend.
After a tiring day at the office, there's nothing quite like savoring a glass of wine.
Drinking on autopilot can occur without much conscious effort in certain situations. Sometimes, our bodies instinctively connect specific events, like dinner time, with having a drink. Consequently, we may find ourselves effortlessly preparing a margarita without fully considering why we are doing it.
A straightforward approach to lowering our alcohol intake involves establishing targets for our weekly consumption. This could entail planning for when we might drink, taking scheduled breaks from drinking entirely or restricting ourselves to a maximum of two beverages each night. Setting concrete and attainable numbers can be instrumental in achieving our goal.
Step #5: Monitor and assess your advancement.
A considerable number of individuals underestimate the volume of alcoholic beverages they consume in their daily or weekly routines. Whether enjoying the occasional glass of wine with dinner or going out regularly with friends for a night at the bar, it can be hard to monitor the quantity and size of our drinks.
Consider using a journal or a reframe app for monitoring your beverage intake. It’s essential to stay aware of how much we drink each time we reach for another glass.
Creating a documented record of our limits can greatly enhance accountability. When our goals are listed before us, we are more inclined to commit to them and follow through.
In addition to establishing some restrictions on alcohol consumption, it is equally important to explore alternative strategies for managing stress and pressure that arise. Stress is a universal aspect of human life, and while we may not always have control over our external circumstances, we can prioritize self-care to alleviate its impact.
When it comes to coping with stress, there are numerous alternatives to relying on alcohol. Meditation, yoga, exercise, and reading are just a few activities worth considering. Incorporating these practices into our daily routine instead of immediately resorting to alcohol can significantly improve our ability to manage moments of high pressure without increasing our overall alcohol consumption.
Tip #6: Choose beverages with lower alcohol content.
Many social occasions involve the consumption of alcohol, and sometimes, we may unknowingly drink beverages with high alcohol content. Popular choices like gin, vodka, and whiskey can pose serious health risks when consumed excessively. Furthermore, binge drinking is increasingly common, making it even easier to consume excessive amounts of strong drinks, particularly when we’re influenced by peer pressure.
Fortunately, numerous methods exist to savor mixed beverages without consuming excessive alcohol. One approach is substituting seltzer water as a mixer instead of alternative alcoholic beverages. Furthermore, by interspersing our alcoholic drinks with non-alcoholic alternatives and refraining from drinking solely to alleviate thirst, we can diminish our overall alcohol consumption, promoting a healthy and safe lifestyle.
After adhering to our alcohol limits, we now have the option to enjoy mocktails instead. Being the sole person without a drink in hand at social gatherings can often be uncomfortable, but mocktails enable us to participate while maintaining our commitment to reducing alcohol consumption.
Key Takeaways
Reducing alcohol consumption can lead to numerous positive changes in our lives, such as physical health, mood, relationships, and so much more. By implementing the six steps we covered today, we can initiate a shift from unhealthy drinking patterns to healthier alternatives.
Most importantly, keep in mind that your path toward reducing alcohol in your life doesn't need to be a complicated or confusing process.
13 Healthy Things That Happen When You Stop Drinking for a Month
Alcohol is an integral part of many social gatherings and daily routines for a significant portion of the population. While moderate alcohol consumption can have some health benefits, excessive drinking can have serious detrimental effects on your physical and mental well-being. Taking a break from alcohol for just one month can bring about a range of positive changes that can significantly improve your overall health. Here are thirteen healthy things that happen when you stop drinking for a month:
Better sleep: Alcohol disrupts the natural sleep cycle, leading to poor-quality sleep and frequent awakenings. Refraining from drinking for a month can restore more regular sleep patterns. Improved sleep enhances your overall well-being and positively impacts mood and cognitive function.
Enhanced mental clarity and focus: Alcohol affects neurotransmitters in the brain, leading to impaired cognitive function and memory problems. After a month of abstaining from alcohol, you may notice improved mental clarity, better concentration, and a sharper memory.
Increased energy and productivity levels: Alcohol acts as a depressant, causing fatigue and lethargy. When you stop drinking, your energy levels rise, making you “feel” more alert and focused. This surge in energy can lead to increased productivity in both work and personal life.
Reduction in calorie intake: Alcohol is high in calories, and the sugar content in many alcoholic drinks can contribute to weight gain. When you quit drinking, you eliminate these unnecessary calories from your diet. Additionally, alcohol can disrupt hormone levels, affecting your body's ability to burn fat. Abstaining from alcohol for a month can kick-start your weight loss journey.
Improved liver function: Alcohol is processed and metabolized primarily by the liver. Excessive drinking can lead to inflammation and liver damage, which can be reversed when you stop consuming alcohol. Giving your liver a break enables it to repair and regenerate, ultimately improving its function.
Improved immune system: Excessive alcohol consumption weakens the immune system, making you more susceptible to illnesses. Taking a break from alcohol for a month can significantly boost your immune function, reducing the frequency and severity of illnesses.
Better digestion and gut health: Gut motility refers to the movement or rate at which food moves through our digestive system, helping in the adequate digestion and absorption of nutrients, elimination of waste, and the prevention of various gastrointestinal disorders. Most of us rarely think of our food moving through the digestive tract when we eat because this process is automatic (it happens all on its own!). Alcohol is known to slow gut motility, leading to digestive problems and changes in bowel movements. This can make it more difficult for our body to remove waste, which may contribute to gut health issues over time.
Healthier, clearer skin: Alcohol can dehydrate the body, leading to dry and dull skin. It can also exacerbate existing skin conditions such as acne and rosacea. By giving up alcohol for a month, you allow your body to rehydrate, resulting in healthier-looking skin with fewer blemishes.
Improved heart health: Scientists have long recognized that inflammation, a known contributor to heart disease, has links with gut health. The gut microbiota helps regulate the immune system and influence the body's inflammatory response. An imbalance in gut bacteria, known as dysbiosis, leads to an increased release of pro-inflammatory substances, contributing to chronic inflammation throughout the body. This can potentially damage the lining of blood vessels and increase the risk of cardiovascular disease.
Strengthened relationships: Alcohol can negatively affect relationships due to its impact on judgment and behavior. By quitting drinking, you can create stronger connections with loved ones, as the influence of alcohol does not cloud your interactions.
Greater sense of well-being and self-control: Maintaining a healthy gut promotes a positive mood and better mental health. Studies have shown a strong connection between gut health and mental well-being, with the gut often referred to as the "second brain." The gut produces neurotransmitters, such as serotonin, crucial in regulating mood and emotions. A healthier gut translates to a more stable mood, decreased anxiety, and improved overall mental health.
Reduced risk of cancer: Alcohol consumption is associated with an increased risk of various types of cancer, including breast, liver, mouth, and throat cancer. Abstaining from alcohol for a month can help reduce this risk and improve your long-term health outcomes.
Financial savings: Alcohol, especially when it’s consumed frequently, can be expensive. Taking a month-long break from drinking allows you to save money that can be put toward other endeavors or future financial goals.
Taking A Break From Alcohol
Even if you’re not ready to go completely sober, taking a break from alcohol can give the gut a chance to heal and recover. Easing off alcohol, even for a few weeks (or longer), can help support your gut health.
In the end, sustaining healthier drinking habits in the long term should always be the goal, but it’s not always easy. Determining what that balance looks like may vary significantly from one person to the next. It can also change with the severity of the gut disorder and the dietary constraints required to achieve your body's optimal health.
If you find that you are struggling with reducing alcohol and need help, support from a dietitian who specializes in gut microbiome will be your best choice for harmonizing your special diet for gut health. Furthermore, know that you will always be your best advocate for your health. So, research before beginning any new treatment and recognize the financial cost of supplements, add-ons, or healthier eating plans with connected expenses, especially when budgeting for living costs.
Lastly,
Although it’s not a treatment for alcohol use disorder (AUD), if a self-directed approach appeals more to you, an online reframe app may be a great choice. While I’m not compensated in any way to endorse this app, I think it’s very appealing how the challenges are set up to help people reduce drinking gradually, with science-backed knowledge to empower them. The habit change program claims that millions worldwide have been helped to consume less and meet their goals in the community or solo (if that’s more their thing) while they navigate the journey. So, if you’re up for discovering a fun way to enjoy life beyond alcohol, support your gut health, and take some time away from your alcoholic drink of choice, it may be a great way to kick-start a healthier New Year!
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Until next time. Cheers to your best health in 2024! 🥂,
XOXO,
- Kymberley
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