Dry July for a New Start
Dry July is a good time to adopt healthy habits and decrease alcohol intake
July 1st marks the first day of the month, the second half of the year, and it also falls on a Monday. Being the start of the month, the start of the next half year, and the start of the week, it could be a good time to reflect on your dietary intake, particularly your intake of alcohol. Which brings us to the idea of “Dry July.”
Like other themes such as Feb Fast or Sober October, “Dry July” is a time when alcohol is limited (or moderated) for a calendar month. A month can be a good time to reflect on your intake, increase awareness of what you might do habitually, and make some choices to improve your health, not only for the month but perhaps beyond too!
Why Participate in Dry July?
Weight Management:
Each gram of alcohol provides 29kJ or 7 calories (energy), and we often consume more food when drinking alcohol. Reducing or eliminating alcohol can help with weight loss.
Better Glucose Control:
Mixed drinks, beer, cider, and sweet liquors can cause high blood sugar levels. Cutting back on alcohol can lead to more stable glucose levels.
Enhanced Well-Being:
Imagine waking up without the ill effects of a hangover, feeling refreshed and energetic. This can make exercise more enticing and consistent.
Improved Liver Function:
Reducing alcohol intake can support better liver health, which is crucial for overall well-being.
Financial Savings:
The cost of alcohol can add up. You might be surprised at how much you can save by cutting back or abstaining for a month.
Supporting a Cause:
Consider donating the money saved from not buying alcohol to a charity or cause close to your heart. You could also get friends and family to sponsor your Dry July efforts.
Gut Health:
Alcohol can negatively impact the gut microbiome, leading to imbalances that affect digestion, immune function, and overall health. Reducing alcohol can promote a healthier gut.
The Impact of Alcohol on Health
Alcohol is a beverage many consume socially, however, it’s essential to recognise its effects:
Calorie Dense: Alcohol is calorie-dense and can contribute to weight gain or slow down weight loss efforts. If you've ever counted calories, you'll have noticed the significant number of calories contained in alcoholic beverages.
Inhibition and Appetite: Alcohol can decrease inhibitions, leading to poorer food choices, often fried and salty foods. It also stimulates appetite, causing larger meal portions and increased snacking.
Sleep Disruption: Alcohol disrupts REM sleep, which is crucial for restorative sleep. Poor sleep can affect your energy levels, mood, and overall health.
Gut Microbiome: Alcohol can disrupt the balance of healthy bacteria in the gut, leading to digestive issues and affecting overall health. A healthier gut microbiome supports better digestion, immune function, and mental health.
Hangover Effects: The effects of alcohol extend beyond the night of drinking. The next day, you're more likely to crave sugary, salty, and greasy foods and feel less motivated to meal plan or exercise.
Strategies for Reducing Alcohol Intake
If you find that your alcohol consumption exceeds recommended guidelines, or you feel that reducing alcohol could benefit your diabetes management, here are some strategies that might help:
Stress Management: Practice some form of stress management, such as exercise, instead of reaching for a drink after work.
Calorie-Free Drinks: Opt for mineral water, diet soft drinks, or plain water with lemon.
Alternate Drinks: Alternate alcohol-containing drinks with non-alcoholic (preferably calorie-free) drinks.
Designated Driver: Volunteer to be the designated driver to avoid drinking.
Timing of Drinks: Have a drink after a meal rather than before or with a meal.
Social Situations: When drinking socially, have an “escape plan.” For example, plan another event afterward or have an event the next day that requires you to be on your game.
Alternative Activities: Instead of alcohol being central to catch-ups with friends, suggest other activities such as exercising together, having a game night, or organizing a potluck dinner with healthy dishes.
Novel Ideas for Dry July
Mocktail Mixology: Host a mocktail-making session with friends and family. Experiment with non-alcoholic beverages to create delicious and fun drinks without the alcohol.
Wellness Challenge: Pair Dry July with other wellness goals such as increasing daily steps, doing exercise, taking up a new hobby, practicing mindfulness, or trying a new healthy recipe each week.
Journaling: Keep a journal to track your thoughts and feelings throughout Dry July. Reflecting on your journey can provide insights into your habits and help solidify long-term changes.
Guidelines for Alcohol and Diabetes
The recommendations for alcohol consumption for people with diabetes are the same as for the general population: no more than two standard drinks per day.
Dry July is a fantastic opportunity to reflect on your alcohol intake and make positive changes for your health. Whether you choose to go alcohol-free for the entire month or just cut back, the benefits can be significant. Take this chance to increase your awareness, adopt healthier habits, and perhaps even continue these positive changes beyond July.
Happy Dry July! 🌟