Need a break from the booze? Here's why you might want to consider a sober October
If you've found yourself questioning how much you're really drinking, you're not alone. According to author Anne Grace, more and more people are evaluating the role that alcohol plays in their lives. So, what's the deal with moderate drinking, and is taking a break from the sauce a good idea?
Moderate alcohol consumption is defined as two drinks or fewer per day for men and one drink or fewer per day for women by the Centers for Disease Control and Prevention. However, two-thirds of adult drinkers consume more than this amount at least once a month, according to CDC data.
The pandemic hasn't helped matters either. A study published in December 2020 found that 60% of adults surveyed had increased their alcohol consumption over the course of a year, and more than a third reported participating in binge drinking, which is defined as five or more drinks for men at one occasion and four for women.
But, is moderate drinking really harmless?
While moderate drinking might seem innocent enough, research has shown that it can have negative effects on both your physical and mental health. For example, the World Heart Federation has stated that there is no safe dose of alcohol for cardiovascular health. A 2022 study also found that even moderate weekend drinking can have social, emotional, and psychological effects.
So, what can a break from alcohol do for you?
Taking a month off from drinking can offer numerous benefits, says Aaron White, a biologic psychologist and the senior scientific advisor to the director of the National Institute on Alcohol Abuse and Alcoholism. While it doesn't have to be a complete abstinence, White suggests that a sober October can help individuals make more thoughtful decisions about their drinking habits instead of just trudging along because it's what they normally do.
"The sober October challenge can be a step in the direction of total abstinence from alcohol, but it doesn't have to be," White said. "Taking a break for a month can help you approach your drinking habits in a more deliberate manner."
White added that taking a sober October challenge can also help individuals become more aware of their triggers and patterns of drinking, allowing them to make changes to their behavior if needed.
Who can benefit from a sober October?
You might think that a sober October is only for those struggling with alcoholism, but the truth is that anyone can benefit from taking a break from alcohol for a month. In fact, even non-drinkers can benefit from a sober October, as it can help them take control of their drinking habits and establish healthier patterns.
"There are a lot of people out there who might not realize that they have lost control over their drinking, even if their consumption levels aren't at the point of substance abuse," Grace said.
Grace, who struggled with her own drinking habits, said that sober October challenges can help individuals take stock of their drinking habits and make changes if necessary. For her, it was the realization that she struggled to limit her drinking that prompted her to seek help.
What are the benefits of a sober October?
According to White, there are numerous physical and mental health benefits to taking a break from alcohol for a month, including:
- Improved liver function: Even a one-month break from drinking can help reduce liver enzymes, which can improve the appearance and health of the liver.
- Better sleep: Reducing or eliminating alcohol can lead to improved sleep quality and duration, reducing fatigue and promoting better overall recovery.
- Weight loss and better insulin resistance: Cutting back on alcohol can help individuals lose weight and improve insulin resistance, reducing the risk of diabetes and other metabolic disorders.
- Reduced cancer risk: Studies have shown that reducing or eliminating alcohol intake can lower the risk of various cancers.
Of course, these benefits are not guaranteed for everyone, and individuals should consult with their healthcare providers before making any significant changes to their drinking habits.
How to make a sober October successful
Taking a break from alcohol for a month can be challenging, but there are steps individuals can take to increase their chances of success:
- Set clear goals: Decide on a specific goal, such as reducing your drinking to one drink per day or completely abstaining from alcohol for the month.
- Plan ahead: Identify potential triggers and challenges and plan ahead to avoid them. For example, if going out with friends is a common trigger, consider choosing alcohol-free activities instead.
- Seek support: Share your goals with friends and family and ask for their support. You might even consider joining a sober October challenge group online.
- Stay busy: Keep yourself occupied by engaging in activities you enjoy, whether it's exercise, reading, hobbies, or spending time with loved ones.
- Embrace the changes: Embrace the changes you're making and focus on the benefits they can bring to your physical and mental health. Remember, it's okay to make mistakes and learn from them.
In the end, a sober October can be a great way to reset your drinking habits and improve your overall health and well-being. So why not give it a try?
