Dry January: Bringing Mindfulness to Alcohol Intake

Dr. Aidanne
Jan 21
3 min read

As the holiday season comes to a close, many people enter the new year feeling foggy, fatigued, or out of sync with their bodies. Dry January has gained popularity as a way to pause alcohol consumption for the month and reset. This awareness and intention allows one the opportunity to step back and observe how alcohol may be influencing their sleep, energy, digestion, mood, and overall resilience.

Alcohol interacts with nearly every system in the body. Even moderate, socially accepted drinking can have subtle effects that often go unnoticed until alcohol is removed. A short break creates space for clearer thinking, more restorative sleep, improved digestion, and steadier emotional regulation.

Taking the opportunity to experiment with the alternatives listed below can both make the month more enjoyable and reshape long-term habits toward more intentional alcohol use.

Alcoholism & the Challenges Some Face

It is important to recognize that drinking alcohol often becomes a way for individuals to cope with stress, anxiety, or intrusive thoughts that are often rooted in past or ongoing trauma. In these cases, the idea of abstaining can bring up worry or discomfort rather than relief.

In cultures where regular drinking is widely normalized, including much of the Midwest, unspoken stigma and shame can make it difficult to talk openly or reach out for support.

Recognizing patterns of overconsumption without judgment is an important first step, and change does not have to mean stopping abruptly. Reducing intake gradually or setting day and serving limits can be a safer and more sustainable place to begin, especially when paired with support from loved ones or trusted health care providers.

Suggested Alcohol Intake & Limits

Most guidelines acknowledge that there is no truly risk-free level of alcohol, and that less is safer over the long term. Generally accepted, lower risk upper limits include up to 1 standard drink per day and no more than 7 per week for women, and 2 standard drinks per day and no more than 14 per week for men.

A standard serving is equal to:

8oz of malt liquor (7% alcohol)
5oz of wine (12% alcohol)
12oz of beer (5% alcohol)
1.5oz of distilled spirits or liquor (80-proof or 40% alcohol)

Long-term Health Impacts of Alcohol

Heightened or sustained consumption greater than the recommended intake is associated with increased risk of a myriad of chronic health conditions including:

Hypertension
Atrial Fibrillation
Stroke
Cardiomyopathy
Insulin Resistance
GERD & Gastritis
Breast, Colorectal, Esophageal, Gastric, and Pancreatic Cancer
Cirrhosis & Steatotic Liver Disease
Anxiety & Depression
Cognitive decline
Insomnia

Supportive Non-alcoholic Options for Dry January

Having satisfying alternatives makes Dry January and longer-term behavior change more fun and sustainable. In the Twin Cities, we have a number of options accessible at local liquor stores or businesses such as Marigold in South Minneapolis:

Shrubs: Non-alcoholic botanical vinegar blends such as Sharab or Siren Shrubs can be consumed on their own if you love a botanical flavor profile. These can also be mixed with seltzer or club soda to create more of a cocktail-like feel.
Cocktail mixers: Mixly Brand offers fruit- and herb-forward mixers with recipe inspiration that can be used with sparkling water or NA spirits.
NA distillates: Wilderton and Seedlip among many others provide botanical “spirits” that mimic the structure of cocktails without ethanol, ideal for evening rituals or social settings.
Commercial mocktail brands: Per Se Non Alcoholic and Aplos Mocktails offer ready-to-drink options with layered flavors and functional botanicals.
NA beer and hop waters: Brands like Untitled Art, Fair State Hop Water, and BauHaus NAH allow participation in beer-centric gatherings while only having 0.5% alcohol exposure per serving.
Seltzer waters, Prebiotic Sodas or Electrolyte Drinks: are classic alternatives that are easily accessible at most grocery and convenience stores. Adding citrus, bitters, or even a splash of shrub can offer a cocktail like feel.