Cheer to Vitality: The Dry January Challenge

If you're making New Year's resolutions to enhance your health and wellness, you're already on the right track this year! Having a clear goal and vision sets you up for success.

This year, we're excited to kick off the Dry January Challenge. Throughout this month, we'll be abstaining from alcohol and concentrating on small, attainable goals to promote better health. Join us on Instagram for inspiration and tips to help you stay motivated during the challenge.

While it's common to aim for significant, life-changing aspirations, this year, we encourage you to focus on one manageable goal that can lead to numerous benefits for your overall well-being. This can improve sleep, help balance your hormones, and reduce inflammation. I understand that a few cocktails may not seem like a big issue, but by working smarter rather than harder, taking a month off from alcohol can yield various positive outcomes.

 Did you know that consuming alcohol doesn't guarantee a restful night’s sleep?

In reality, drinking alcohol often results in fragmented sleep, causing you to wake up multiple times during the night. It suppresses crucial REM sleep, which can lead to more intense dreams, nightmares, sleepwalking, and other disruptive sleep disorders, including insomnia and even breathing issues such as sleep apnea. Generally, as alcohol intake increases, sleep quality tends to decline.

Additionally, the following morning after a night of heavy drinking can leave you feeling overslept and groggy, hindering your ability to be your best self for the day ahead.

These sleep disruptions occur because as your body metabolizes alcohol, it interferes with the natural sleep cycle essential for achieving deep and restorative sleep. This metabolism process is what prevents you from waking up feeling rejuvenated and refreshed.

Alcohol disrupts your sleep due to its effects on your body’s physiology and biochemistry.

For instance:

● Several hours after consuming alcohol, your body produces the stress hormone epinephrine (adrenaline), which acts as a stimulant, raising your heart rate and causing you to wake up.

● Individuals who drink alcohol often experience increased leg movements during sleep, leading to awakenings when they should be resting.

● Alcohol consumption can lower your melatonin levels.

● Drinking alcohol may exacerbate indigestion, heartburn, and the urge to wake up to use the bathroom, interrupting a restful night’s sleep.

If prioritizing more high-quality sleep is essential for you, think about reducing your alcohol intake—particularly in the hours leading up to bedtime.

Shift your focus from resolutions to solutions!

Consider the alternatives available when you crave a drink in the coming days.

One option is to swap regular wines for dealcoholized wines. These wines are crafted from grapes and undergo the same fermentation processes as traditional wines. The main difference is that the alcohol is meticulously removed afterward, resulting in a beverage that captures the flavor and aroma profiles of classic wines, but without the alcohol content.

Alternatives to Wine

Wine alternatives, like sparkling cider, serve as popular substitutes for alcoholic beverages; however, they are not derived from alcoholic drinks. In contrast to dealcoholized wine, these alternatives often originate from juice and skip the fermentation process that produces alcohol. While beverages such as sparkling cider are enjoyable choices, they lack the complex flavors that arise from grape varietals and fermentation.

The Health Benefits of Dealcoholized Wines

Lower Caloric Intake

Alcoholic beverages are calorie-dense, with alcohol providing 7 calories per gram. A standard glass of red wine has about 125 calories, while white wine has around 120 calories. In contrast, dealcoholized wine contains only 20-30 calories, making it a healthier option for those aiming to maintain or lose weight, allowing enjoyment of wine without excessive calorie intake.[1,2].

Alcohol has empty calories, providing energy without essential nutrients. Regular or excessive consumption can lead to weight gain due to extra calories and may stimulate appetite, causing overeating during meals. The metabolism of alcohol takes priority over fats and carbohydrates, temporarily halting fat burning and potentially leading to fat storage when alcohol is present in the body.

Safe for Pregnancy and Lactation

Experts recommend against alcohol consumption during pregnancy due to risks like birth defects, developmental issues, and miscarriage. Breastfeeding mothers should also limit alcohol, as it can affect the baby through breast milk. Dealcoholized wine allows participation in toasts and wine pairings without health risks, but consulting healthcare professionals for personalized advice is advised.[3,4]

Other Health Considerations

If you're dealing with health issues like liver problems or certain types of cancer, or if you're on meds that don't play well with alcohol, regular wine can be a no-go. For instance, alcohol can make liver issues worse and can also ramp up the effects of some medications, like sedatives and antihistamines. [5]

Dealcoholized wine offers the taste and social benefits of wine without impacting health or interfering with medications, making it a healthier choice.[6]

Is Red Wine Better?

Moderate consumption of red wine is frequently associated with heart health benefits, yet scientists remain uncertain about the reasons behind this. A study published in the Journal of Nutrition [7] examined whether the non-alcoholic components of wine could enhance the body's defense against harmful agents known as "radicals" that can harm cells. The researchers also aimed to explore the potential connection between this effect and specific compounds in wine referred to as "phenols."

Ten healthy individuals consumed tap water along with two varieties of dealcoholized wine: red and white. The red wine contained significantly higher levels of phenols compared to the white wine. Following the consumption of red wine, participants exhibited increased levels of antioxidants in their blood, which can aid in combating cell damage. In contrast, white wine and water did not have this effect.

What about beer?

Dealcoholized beer, often referred to as non-alcoholic or alcohol-free beer, is a beverage that has had the majority or all of its alcohol content eliminated. This process enables you to savor the flavor and aroma of beer without experiencing the intoxicating effects associated with alcohol.

Dealcoholized beer is made from the same ingredients as regular beer—water, malted barley, hops, and yeast—but uses special techniques to reduce alcohol content to under 0.5% ABV. It is ideal for those wanting to enjoy the beer experience without alcohol.

Potential Benefits of dealcoholized beer

Hydration: Dealcoholized beer is an excellent way to stay hydrated. It includes water, electrolytes, and essential minerals that enhance your overall hydration, making it a superior option compared to alcoholic beer.[8,9]

Reduced Caloric Intake: Dealcoholized beer generally contains fewer calories than regular beer. This can be advantageous for those monitoring their calorie consumption.[8,9]

Rich in Polyphenols: Similar to regular beer, dealcoholized beer is packed with polyphenols, which are antioxidants that help safeguard your cells from harm. These antioxidants may offer various health advantages.[8,9]

Are Mocktails the answer?

But how can you create the ideal mocktail at home? Download our free recipe collection here, which includes a variety of alcohol-free mocktails, featuring simple and delicious recipes to enjoy throughout the year.

Explore different brands of dealcoholized wine, beer, or mocktails to find your favorites. Follow temperature guidelines to enhance flavor and consider food pairings using online guides or apps. Although dealcoholized options are healthier, moderation is essential, as excessive consumption can harm your health.

Join the Dry January challenge and feel the beneficial impact of cutting out alcohol. Enjoy a variety of alcohol-free options that celebrate health and wellness. If you need guidance on nutrition and lifestyle adjustments for better health, book a discovery call today to discover how my services can assist you.

REFERENCES:

1.French, M. T., Norton, E. C., Fang, H., & Maclean, J. C. (2010). Alcohol consumption and body weight. Health economics, 19(7), 814–832. https://doi.org/10.1002/hec.1521

2.Harvard T.H. Chan School of Public Health. (n.d.). Alcohol: Balancing risks and benefits. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/

3.Polygenis, D., Wharton, S., Malmberg, C., Sherman, N., Kennedy, D., Koren, G., & Einarson, T. R. (1998). Moderate alcohol consumption during pregnancy and the incidence of fetal malformations: a meta-analysis. Neurotoxicology and teratology, 20(1), 61–67. https://doi.org/10.1016/s0892-0362(97)00073-1

4.Mennella, J. A., & Beauchamp, G. K. (1991). The transfer of alcohol to human milk. Effects ​​on flavor and the infant's behavior. The New England journal of medicine, 325(14), 981–985. https://doi.org/10.1056/NEJM199110033251401

5.O'Shea, R. S., Dasarathy, S., McCullough, A. J., Practice Guideline Committee of the American Association for the Study of Liver Diseases, & Practice Parameters Committee of the American College of Gastroenterology (2010). Alcoholic liver disease. Hepatology (Baltimore, Md.), 51(1), 307–328. https://doi.org/10.1002/hep.23258

6.Weathermon, R., & Crabb, D. W. (1999). Alcohol and medication interactions. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 23(1), 40–54.https://pubmed.ncbi.nlm.nih.gov/10890797/ 

7.Serafini, M., Maiani, G., & Ferro-Luzzi, A. (1998). Alcohol-free red wine enhances plasma antioxidant capacity in humans. The Journal of nutrition, 128(6), 1003–1007. https://doi.org/10.1093/jn/128.6.1003

8.Klatsky, A. L., & Armstrong, M. A. (1993). Alcohol, smoking, coffee, and cirrhosis. The American Journal of Epidemiology, 138(4), 224-234.

9.Sierksma, A., Patel, H., Ouchi, N., & Kihara, S. (2004). Effect of moderate alcohol consumption on adiponectin, tumor necrosis factor-α, and insulin sensitivity. Diabetes Care, 27(1), 184-189.