The Dry January and Sober Curious movements have gained traction in recent years for many reasons, and their positive impact on mind and body health is at the forefront of them.
New research continues to emerge on the downside of even moderate alcohol consumption. And when you replace alcohol with a beneficial alternative beverage, the return is twofold better for you!
Maybe you’ve tried going alcohol-free, or maybe you want to. If you’re even considering, I’d encourage you to give it a try as your own body-loving experiment. Do you get better quality sleep? Does your body composition improve? Does your mood elevate?
As with any positive change, there can be a few sticking points, but I want to arm you with the info, ideas, and motivation you need to move through them! Below, I’m going to:
- Touch on the research that lays out the risks of alcohol vs benefits you might see after ditching it
- Share my favorite drinking options that feel indulgent and crave-crushing (but still sans alcohol!)
- Share a few fun mocktail recipes to allow your zero proof drinking to be creative, refreshing, fun, and social!
I want you to feel confident in having a variety of fabulous zero-proof drinking options – And to be excited for the positive impact less alcohol can have on your body!
Alcohol’s Effects on the Body and Mind
For those struggling with metabolic or mental health – or simply those who are sober curious or looking for health optimization strategies – going sober for a period of time can be eye-opening and massively impactful.
It’s easy to underestimate the negative effects alcohol might have on your body until you trial a period of time without it. For some science-backed motivation, let’s see what the research says…
Inhibits brain health and mental state.
Alcohol affects neurotransmitter efficiency, which means it impairs different parts of the brain from interacting with each other. Research shows alcohol usage is closely linked with poor mental health – and can have either a causative or worsening effect to certain mental health conditions (source).
Puts liver health at risk.
The liver is your hardest-working detox organ, and responsible for processing alcohol that comes into the body. Even mild to moderate alcohol consumption has a strong additive effect with those who have metabolic risk factors. For the metabolically unhealthy population, drinking alcohol exponentially increases the risk of liver dysfunction (source).
Linked to increased cancer rates.
In the late 1980s a direct link was discovered between alcohol intake and cancer risk. Evidence for this link has strengthened over time with the establishment of a causal relationship between alcohol use and increased risk for at least 7 types of cancer: breast (in women), colorectal, esophageal, liver, oral, pharyngeal, and laryngeal. The more alcohol consumed, the greater the risk of cancer. For certain cancers, evidence shows that the risk may increase with just 1 or fewer drinks per day (source).
Leads to poor sleep.
Several bodies of literature are now supporting the statement that alcohol can be particularly detrimental to sleep – both quantity and quality. Studies show that even low to moderate alcohol intake can disrupt sleep patterns: reducing REM sleep, causing frequent wakings, and disrupting sleep patterns. While alcohol may cause sleepiness, it disrupts the later stages of sleep, resulting in less restorative rest. Alcohol use is even associated with poor sleep quality later in life (source, source, source).
Impairs immune system function.
Both immediate and chronic alcohol consumption can have broad negative effects on the immune system. These alcohol-induced changes impair the body’s ability to fight and remove viruses and other pathogens as well as reduce the body’s adaptive immune responses (source).
Benefits of Going Sober
Whether you’re considering a short period alcohol-free or turning it into a lifestyle for the long-haul, you’ll be excited to hear about these massive benefits others have experienced as well:
- Improved sleep
- Stabler mood and better mental health
- Healthier relationships
- Weight loss and easier ability achieving body composition goals
- Better physical health – cardiovascular health, hormonal balance, brain health, liver health, easier ability to detox, improved immunity
- Increased sense of clarity and focus
- Even increased productivity and financial health benefits!
Non-Alcoholic Beverage Alternatives
Just because you want to ditch alcohol doesn’t mean you need to empty-fist it! There are a lot of refreshing and clean options for sober sipping. Look for options that are low in sugar and have minimal ingredients. Here are some of my favorite ready-made mocktails, sparkling waters, proof-free wines, and DIY recipes.
Mocktails Brands:
- Recess Zero Proof
- Kin Euphorics
- Hiyo - My favorite is blackberry lemon.
- Ghia - They also offer a Dry January Pack.
- Apothekary - I like Stop your Wine-ing.
-
NA Beverage Company - My favorite is lavender blueberry.
Sparkling Water Substitutes:
- La Croix
- HOP WTR
- Sound Tea (use code BEWELL)
- LMNT Sparkling Waters
-
Recess - My favorite is Strawberry Rose.
Homemade Mocktail Recipes:
Wines/Lower Sugar Options:
- Thomson & Scott Noughty, Alcohol Free, Organic Sparkling Chardonnay
- Unified Ferments
- Win Non-Alcoholic Wine
-
Bodegas Non-Alcoholic Wine
Other Resources for Rest
Often, alcohol becomes a habit when it’s the answer to how we unwind. But there are other ways to induce mind and body relaxation – melting away stress and settling into a more restful state. These are my personal favorite and most effective ways to prep for a truly restorative night of sleep, plus an eye-opening listen for a little added motivation:
- The Routine: Be Well Magnesium
- The Routine: Bath with Ancient Minerals magnesium
- The Routine: The Be Well Bedtime Routine
- Listen: The Be Well Podcast with my friend Christy Osborne on living sober.
