Yahoo Lifestyle Doctors Say This Viral January Health Trend Is Good for Your Brain
The holidays tend to be a time of overindulgence — imbibing in more alcoholic beverages than you may typically do. It’s why many people decide to “dry out” in January with a month-long sobriety challenge: refraining from drinking alcohol for the full 31 days.
If you’re someone who likes to unwind in the evening with a glass of wine or meeting friends for drinks is one of the primary ways you socialize, committing to a month of not drinking any alcohol whatsoever may seem unrealistic to you (even though there are so many benefits to it). Here’s the good news: It doesn’t have to be all or nothing. Participating in what people are calling "Damp January" — cutting back on how much alcohol you drink without giving it up completely — can also benefit both the mind and body in several important ways.
What Is Damp January?
“Damp January is a way for you to bring mindfulness to your alcohol consumption. It’s not ‘wet,’ where there’s no awareness or change, and it’s not ‘dry,’ where alcohol is completely off-limits. Instead, it’s ‘damp,’ encouraging a gentler approach,” says Rebecca Russell, RD, IFNCP, a functional medicine registered dietitian at The Social Nutritionist. She explains that the goal of Damp January is to drink less while removing the all-or-nothing mindset. This, she says, makes it more sustainable and approachable.
Registered dietitian Kim Shapira, RD, says that the goal of Damp January is also to re-evaluate your relationship with alcohol. “Rather than a strict abstinence, Damp January allows for a mindful approach, where you get to choose to have a drink or not based on how you feel in the moment you are in,” she says.
Both dietitians say that anyone who wants to develop a more mindful relationship with alcohol can benefit from Damp January. “It allows you to reflect on your reasons to drink alcohol and then make intentional decisions about consumption. Essentially by not subscribing to a ‘rule’ about alcohol consumption you are able to make a more conscious decision. By focusing on moderation instead of strict rules, you can create a more sustainable approach to alcohol intake not just in January, but also yearlong,” Russell says.
For example, maybe having a glass of wine with dinner or after dinner is so ingrained into your evening routine that you do reach for a wine bottle without even thinking about it. Damp January is an opportunity to think more consciously about alcohol consumption instead of just pouring that glass without even thinking about it.
What are the health benefits of Damp January?
Family medicine physician Laura Purdy, MD, emphasizes that drinking alcohol — even in moderation — isn’t beneficial in any way. That, within itself, is proof that you can benefit from just cutting back instead of giving it up completely.
“Drinking alcohol increases your risk of a range of health concerns. The more you consume and the more often you drink impact your risk level, so taking a break and consuming less can lower your risk,” Dr. Purdy says. In other words, while you will get the maximum health benefits from giving up alcohol completely, reducing the amount you drink lowers the risk of various health concerns. Below are six ways you can benefit from Damp January.
You may experience less depression and anxiety.
It’s a complete myth that alcohol can make you happier or feel less anxious. Joseph Volpicelli, MD, PhD, a psychiatrist and the executive director at the Institute of Addiction Medicine, says that alcohol actually makes depression and anxiety worse. Scientific research backs this up, showing that even drinking in moderation can exacerbate depression symptoms. This means that cutting back will directly benefit your mental health. “By reducing alcohol intake, you may notice improved mood, reduced feelings of ‘hangxiety,’ or hangover-related anxiety and better emotional regulation,” Dr. Volpicelli says.
Cutting back on alcohol is good for your brain.
Dr. Purdy says that Damp January can benefit the brain — especially in the short term. She points out that drinking alcohol is linked to a lack of mental clarity and poor decision-making. “This is because alcohol can interfere with how the brain communicates and impacts how the brain works,” she says. Dr. Purdy says that cutting back on alcohol consumption can lead to clearer thinking and better decision-making.“Participating in Damp January can benefit the brain both in the short term and in the long term,” Russell says. “By reducing alcohol intake, you can improve sleep quality, reduce the risk of cognitive decline, prevent brain atrophy and promote better cognitive function.” She explains that this is because alcohol causes inflammation in the brain, so decreasing the amount you drink means there will be less inflammation and a healthier brain.
You’ll sleep better.
Another reason why participating in Damp January benefits the brain is because you’ll sleep better, something Russell says is key for brain health. “Alcohol disrupts sleep by interfering with the brain's ability to cycle through sleep stages, especially REM sleep, which is essential for memory, emotional regulation and overall cognitive function. By reducing alcohol, you can achieve more restorative sleep, which in turn helps with brain health,” she says. Getting better sleep leads to even more health benefits. Russell and Shapira both point out that people who don’t get good-quality sleep are more likely to make unhealthy diet decisions and less likely to exercise. After all, it’s hard to get up in the morning to go to the gym after a night of poor sleep!
Your cardiovascular health may improve.
Here’s the truth straight up: Excessive alcohol is not good for your heart. That means cutting back will directly benefit your cardiovascular health. “Excessive consumption of alcohol can raise the levels of fats in the blood. High triglyceride levels and high cholesterol levels create more and more fatty buildup in the artery walls. When this happens, your risk of strokes and heart attacks rise,” Dr. Purdy says.
It will give your immune system a boost.
January is one of the months when it’s most common to catch a viral sickness, like the flu. Cutting back on alcohol consumption will give your immune system a boost at the time of the year when you can benefit from it the most. Russell explains that this is because alcohol negatively impacts the gut microbiome, which is where 70% to 80% of the immune system is located.“Alcohol disrupts the delicate balance of beneficial and harmful gut bacteria which can lead to inflammation and negatively impact digestive and immune function. Reducing alcohol can help maintain a healthy gut environment, which then improves nutrient digestion and absorption,” Russell says.
It provides the opportunity to re-evaluate your relationship with alcohol.
As the experts mentioned earlier, Dry January is all about mindfulness. Giving it a try for a month could change your relationship with alcohol for good. “Damp January can be an effective way to foster a healthier relationship with alcohol over the long term by promoting sustainable, mindful drinking habits rather than drastic, short-term abstinence,” Dr. Volpicelli says. In other words, if someone cuts out alcohol completely for January but then goes right back into drinking it excessively once the calendar flips to February, this isn’t as beneficial as keeping a Damp January mindset year-round. “By prioritizing moderation and self-reflection, Damp January can serve as a gateway to more mindful drinking habits, empowering participants to maintain a healthier, more intentional relationship with alcohol throughout the year,” Dr. Volpicelli says. Long-term, he says this mindset is beneficial for liver health, heart health, brain health and can reduce the risk of some forms of cancer.
Tips for making Damp January a reality
Think you want to give it a go? Dr. Volpicelli says it can be helpful to set specific, realistic goals. “Decide what moderation means for you. For example, you might aim to limit drinking to a certain number of drinks per week or only drink on weekends. Clear goals help you stay accountable and avoid vague resolutions,” he says.
Dr. Volpicelli says that it can also be helpful to think about what situations make you want to drink alcohol and plan in advance how you’ll handle them. For example, if you like having an alcoholic drink to unwind at the end of the day, stock up on zero-proof versions of what you like to drink, such as non-alcoholic beer, alcohol-removed wine or zero-proof cocktails.
Instead of going into social situations vowing not to drink, Shapira recommends committing to a “maybe.” “Being mindful means knowing where your mind is without judgment. If your mind suggests a drink is a good idea, you can respond with, ‘Thanks mind, I will see how I feel,’” she says. She adds that you can also start with a non-alcoholic drink and then decide after you finish it if you want to switch to an alcoholic one or not.
If you do decide to drink, Shapira says to sip it slowly and savor it. “Being mindful means staying in the moment you are in. If you are having a drink — or even if you are drinking a non-alcoholic beverage — sip it slowly. Avoid distractions. Take deep breaths before you order. These tips will help you stay present,” she says.
As the month progresses, Dr. Volpicelli recommends regularly checking in with yourself and reflecting on how you're feeling physically, mentally and emotionally. “If your goals feel too rigid or too loose, adjust them as needed to stay successful. Use this opportunity to understand your relationship with alcohol better and make informed choices beyond January,” he says.
At the end of the month, you may decide to keep your Damp mindset going. Even if you don’t, it’s always something you can come back to. After all, re-evaluating your relationship with alcohol is something you can benefit from any time, not just in January.
The bottom line
Damp January is less hardcore than Dry January, but that certainly doesn't mean it isn't beneficial. Cutting back on alcohol consumption without giving it up completely benefits both mental and physical health. It's also an opportunity to re-evaluate your relationship with alcohol, which can lead to healthier drinking habits long-term.
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