AFTER a month of festivities, many people are attempting Dry January in an attempt to cut back on the booze.
Christmas can mean a lot of parties and nights out, resulting in several hangovers over the holidays.
And as we all attempt to counteract any badness we have done, cutting out booze for a month can be one way to do it.
Research by Healthy Ireland last December showed that 28 per cent of people drink more than what is recommended in a single session.
It is recommended to have no more than six standard drinks in one session – with one standard drink being a glass of wine or beer, or a single shot of spirits.
HSE Consultant Dr Claire Neill said: “The new year is an excellent opportunity to rethink your relationship with alcohol and consider how small changes can lead to big improvements in your health and wellbeing.
“By taking simple actions today, you can create lasting benefits for your future. Simple actions, such as incorporating alcohol-free days into your week, exploring non-alcoholic drink options, or setting clear limits for yourself, can make a significant difference over time.
“Cutting back on alcohol not only supports better sleep, mental clarity, and overall energy, but also helps reduce the risk of serious health conditions like heart disease, liver damage, and certain cancers.
“For practical advice, tools, and support to help you on this journey, visit our website. The self-assessment tool is a great place to check in on your relationship with alcohol if you’re thinking of making some changes.”
Here Nicola Bardon has some tips on how you can cut back or stop drinking.
TRACK YOUR DRINKING
ONE way to see how much you are drinking is to keep track of how much you are consuming, whether it is at home or on a night out.
Keep receipts or buy on cards like Revolut and see how many drinks you buy on a night and you will probably be shocked at how much you are spending.
In total, one in three Irish people spend between €30 to €75 a week on alcohol.
Write down how you feel when you drink and when you don’t and this could be a helping hand as you go through your journey.
There are also drink tracking apps that will help you keep an eye on how many drinks you are having and when.
SET LIMITS
BEFORE you go on a night out, or to an event where you know there will be alcohol, make a plan on how much you want to drink.
Decide in advance and stick to that goal, and add a glass of water in between to break them up.
You could even bring only the amount of money you need for this amount of drink to ensure you don’t ditch your plan.
This can work for drinking at home too, as by setting limits, it will alert you to your booze habits and what you need to be aware of.
This can be no drinking alone at home, or no alcohol during the week.
Other limits could be no boozing before 8pm, or no more than three drinks at home.
POUR YOUR OWN DRINKS
WHILE you won’t be able to pour your own spirits on a night out, often a bottle of wine or Prosecco can be on the table.
Keep an eye on your glass and don’t let anyone else top you up, or get you in a round when you are trying to cut back.
Stick to only buying for yourself and you are less likely to drink more than you planned.
At home, or at a friend’s, when it comes to drinks, stick to the same rules and only top up your own drink.
When others are pouring glasses or topping each other up, just cover your glass and say you are happy with what you have.
Drinking slowly, and taking sips instead of big gulps will help you pace yourself.
ALTERNATE DRINKS
AS MENTIONED earlier, pacing yourself and adding a glass of water can leave the hangover at bay.
It can also prolong your night and mean you are less likely to get drunk.
Experts advise that for every alcoholic drink, have a non-alcoholic one to stay hydrated.
You can simply replace the drink you are drinking with a 0.0 per cent version, as more and more companies bring out booze-free versions of their product.
So if you are having a Guinness, for every second drink you could have a water or a Guinness 0.0.
Replace your vodka and coke with a single mixer drink on the night, or if you are having a beer, swap a couple out for the non-alcoholic versions.
MAKE SURE TO EAT
MANY will remember hearing ‘eating is cheating’ as young drinkers but most will know that food is actually what saves you from a horror hangover the next day.
Before you drink, eat something substantial to line your stomach as food slows the absorption of alcohol into your system.
If you are going for food and planning to drink at the meal, try and consume a lot of water too, to take a break from just alcohol.
And most bars will have food so even eating a bag of crisps or a bowl of chips throughout the night will help you consume alcohol better.
TAKE BREAKS
MOST people will tell you they feel better and look better after doing Dry January.
You don’t have to take a month away from alcohol to feel the benefits, as they begin from day one away from boozing.
After just 24 hours off drink, your blood sugar levels start to stabilise and you are able to think clearer.
A week off the drink will mean your body is better hydrated and you may notice your skin is better and you are less bloated.
You may also have more energy and feel your mood is better.
After one month, your liver function will have improved and your skin can be much healthier, and you may even lose weight.
Visit hse.ie/alcohol for practical tips, information, and support to help you cut back on alcohol safely and effectively.
If you’re concerned about your drinking or need confidential support, contact the HSE Drug and Alcohol Helpline:
- Freephone: 1800 459 459 (Monday–Friday, 9:30am–5:30pm)
- Email: helpline@hse.ie