New Year, Fresh Start!
As the New Year approaches, many of us start thinking about resolutions and healthier habits. One trend you may hear about is Dry January, a challenge where people give up alcohol for the month. It’s become popular around the world, including in Canada.
Going alcohol-free for a whole month may not be the right choice for everyone. Some people find it motivating, while others may feel overwhelmed by an all-or-nothing approach. The good news is that any reduction in alcohol use can offer health benefits.
An important first step towards drinking less is reflecting on when, where, and why you drink alcohol, and with whom. Small, realistic changes are often the ones that stick. Whether you plan to go dry or simply cut back, here are some helpful tips:
- Choose non-alcohol or low-alcohol beverages. Opting for such beverages can lower your overall alcohol intake and reduce your health risks, calories, and spending.
- Choose alcohol-free activities and social circles. Drinking less or not at all offers an opportunity to try new things or spend time with people without alcohol being centered within the activity. Consider scheduling alcohol-free gatherings with the people in your life.
- Manage situations that make you want to drink. If certain events or places tend to lead you to drink, take steps to limit your exposure in the short term. Over time, consider developing alternative coping strategies to handle these moments.
- Stay committed and find support. It’s common to experience setbacks on your journey towards drinking less or not at all, but it’s not a reason to give up. Think about why you drink alcohol or drank more than you planned to and remember your motivation for drinking less in the first place. Consider leaning on your loved ones, joining support groups, seeing a counselor, or receiving treatment to help you stay committed.
- If you choose to drink, set a target before you drink. Decide on how much you plan to drink ahead of the occasion and stick to it. Setting a manageable and measurable target for yourself can make it easier to drink less.
- Use a smaller glass. Doing so will help you pour less alcohol and more accurately estimate the amount of alcohol you’re consuming.
Use the KnowAlcohol.ca calculator to learn how much you could lower your health risks, save money, and reduce your calories by drinking less.
Let’s talk about… the benefits of reducing your alcohol intake
When you reduce or stop drinking alcohol, not only do you lower your risk for serious health problems, but you will begin to experience other positive changes that can improve your social and mental wellbeing. Any reduction in alcohol use can offer health benefits.
Health Benefits may include:
- Feeling better in the morning
- More energy during the day
- Better mood stability
- Better sleep
- Healthier immune system
- Improved decision making
- Healthier relationships and positive role modeling
Let’s talk about… being a positive role model
Changing your approach to alcohol can also have a positive ripple effect, especially for the young people in your life. Children and youth often notice how adults handle alcohol, and the examples they see can influence their own future choices. By modelling responsible drinking, or choosing not to drink at all, you can help delay alcohol use among young people and support them in developing a healthier relationship with alcohol later in life.
Tips for modelling responsible drinking:
- Set personal limits and stick to them,
- Measure your drinks to avoid overpouring
- Avoid getting drunk, especially around children and youth
- Celebrating without alcohol to show that fun does not depend on drinking
- Manage stress in healthy ways, like going for a walk, listening to music or spending time with friends
Drinking less alcohol not only supports your own well-being, but it also helps shape a healthier example for the next generation.
Let's talk about... standard drinks
To make an informed choice when drinking alcohol, it is important to understand what a standard drink is, so you know how much you are drinking.
A standard drink has 13.45 grams of alcohol, regardless of the kind of drink you are having. For example, a 142 ml glass of wine and a 341 ml glass of beer both have 13.45 g of alcohol, so they are each equal to one standard drink.
It is easy to measure your alcohol use by counting standard drinks.
The Canadian Institute for Substance Use Research's standard drink calculator is a tool you can use to help convert your drinks into standard sizes so that you can understand just how much you are having.
Important Warning
If you drink heavily or have been drinking for a long time, it may not be safe to stop suddenly. Talk to your health-care provider and make a plan before you try to quit.
If you feel you need more support to redefine or even break your relationship with alcohol, consider talking to your health care provider or reaching out to local support services such as:
- Connex Ontario - 1-866-531-2600
A free, confidential service that connects you with support for mental health and addiction. Reach out anytime by phone, chat, text, or email.
Learn More
Visit the health unit’s alcohol webpage to learn more about the health impacts of drinking, guidance for use and other community resources.
- KnowAlcohol.ca
Curious about how alcohol might be affecting your health and lifestyle? This interactive tool helps you explore the impact of your drinking based on Canada’s Guidance on Alcohol and Health.
