PHW Newsletter - Edition 25

A Word from Dr. Williams

The Effects of Alcohol and “Dry January”

The holiday season brings joy, celebration, and plenty of opportunities to raise a glass. By the time January arrives, it’s common to feel a little foggy, sluggish, or simply less vital. That’s why “Dry January” has gained traction. A 2022 study found that participants reported benefits including financial savings (63%), improved sleep (56%), increased energy (52%), better overall health (50%), and weight loss (38%).

At the most basic level, the body treats alcohol as a toxin. Once swallowed, ethanol is rapidly absorbed and sent to the liver, where enzymes convert it into acetaldehyde, a highly reactive compound responsible for much of the flushing, nausea, headaches, and inflammation. Only after that does the body turn acetaldehyde into acetate.

The familiar “buzz” comes from alcohol enhancing calming GABA signals and suppressing stimulating glutamate. But these effects are short-lived. Its long-term impact often includes worsened anxiety, low mood, and increased emotional volatility.

Alcohol can help you fall asleep quickly, but it fragments the second half of the night and suppresses REM sleep. Matthew Walker states, “Alcohol is one of the most powerful suppressors of REM sleep that we know of.”

At seven calories per gram, alcohol contains almost twice the calories per gram of carbs or protein, with none of the satiety or nutritional value. It also alters blood sugar regulation and encourages fat storage, especially around the abdomen.

Updated research shows that even low to moderate drinking increases the risk of cardiovascular disease and several cancers. The consensus now is clear: when it comes to alcohol and long-term health, less is better, and none is best.

Change doesn’t have to be all or nothing. A helpful framework: good + better + best. Reducing how often is good. That plus reducing quantity is better. Full abstinence is best. For those who choose to drink, selecting “cleaner” options like organic wines, dry wines with lower sugar, or clear spirits without sugary mixers is a meaningful upgrade.

Many people who stop drinking discover they miss the ritual more than the alcohol itself. Sparkling water with citrus, alcohol-free wines, botanical mocktails, or calming herbal teas can recreate the experience without the biological consequences.

Ultimately, Dry January is less about deprivation and more about discovery. Even small reductions make a real difference. The goal doesn’t need to be perfection—it’s awareness, choice, and feeling better in your own body.

Important caveat: if someone drinks heavily every day, stopping abruptly can be dangerous. Anyone in that situation should consult a healthcare professional before attempting to cut back or quit.