The Effect of Dry January on Cognitive Function and General Wellness

At the start of the year, I had this entire mental checklist about the perks of dry January: shed a few pounds, improve sleep quality, achieve that vibrant white-eyed look everyone talks about. The typical outcomes you anticipate if you skip alcohol for a month. But I should have realized; my body had other intentions.

Genuinely, the actual reasons are far more intricate. Alcoholism is prevalent in my family. I’ve never believed I had an issue, but from time to time, it’s essential to check in with yourself and reflect.

My mother passed away at fifty-seven. She was unable to take care of herself as needed—to tackle the tough aspects to enhance her life and health. Witnessing that was challenging as a young child.

There wasn’t much I could do to alter that course. I promised that wouldn’t be my fate. Consequently, I intentionally created strategies to hold myself accountable and prioritize my mental health.

I’ve participated in Dry January prior, so I was confident I could succeed. This time, I realized that the all-or-nothing mindset is easier for me than attempting moderation.

That “monkey on my back” everyone refers to is quite real. For me, it’s also the mental effort of making decisions. Should I have a drink tonight? How many are acceptable? Do I deserve it after this week? By committing to none, all that uncertainty vanishes. Interestingly, January was far simpler than “Damp January” would have been. Reaffirming this to myself is always valuable.

However , there’s more to it now. I recently had a test for the Alzheimer’s gene since it runs in my family, and I was experiencing midlife brain fog that I couldn’t shake off. I discovered that I carry one version of the APOE gene, which elevates my risk for cognitive decline by 25%! That’s when my brain health became even more essential to me.

I’m aware alcohol is detrimental to the brain and body, yet I’m also not prepared to entirely forgo that glass of wine.

These scheduled alcohol breaks will be part of my future. Not deprivation. Safeguarding. I want to relish life; I still wish to attend the occasional happy hour without feelings of guilt. But this is my 80/20 balance. Prioritize my brain most of the time, allowing me to enjoy those instances when I choose to indulge.

Here’s an aside. Having my partner participate alongside me made a significant difference. I navigated through football games and birthday celebrations, all those instances where you’re the only one abstaining. But if there had been drinking in my own home? That would have been more challenging. (Like an unsealed bag of chips you are trying to resist.) So, thank you, darling.

He claims he didn’t exactly enjoy it, but he did it for me. Secretly, I believe he’s proud of himself for sticking to Dry January. Not because it’s difficult, but it requires dedication and making an effort to do things differently.

Here’s what surprised me—remove that evening glass of wine or Friday night’s wind-down, and your brain immediately seeks a substitute. What’s the reward? I understand—there should be a treat after a long, challenging workweek. Yes, naturally, there are alternative methods to reward yourself, such as self-care, and so on. However , you’re relaxing on the couch watching a movie together (not going out). I never anticipated mine to lead so absurdly towards sugar.

I’m typically a salty person. Always have been. Cheese and bread over dessert without fail (except dark chocolate, naturally). But this month, I was craving sweets like never before.

Observing my reward system scramble for that dopamine surge was intriguing and somewhat concerning. Evidence that these habits are more addictive than we realize. And once sugar is in your system, the desire intensifies. They assert sugar is as addictive, if not more so, than cocaine. Now I comprehend.

The scale? It increased. Just a couple of pounds, and I’m not concerned about it, but seriously. Here I am, taking the “healthy approach,” and I’m gaining weight. I felt somewhat offended, to be honest, and it seemed unjust. But with the sugar, increased time spent on the couch, and losing alcohol’s appetite-suppressant effect, my body had different plans. Now I realize.

I would assert the most challenging aspect was the hormonal acne I developed on my chin and jaw. I attributed this to detoxifying all the “bad” elements from my system, but what could have been so detrimental to warrant this? Perhaps it was the heightened sugar intake? I’m officially in menopause after eight years filled with symptoms (including skin issues), and this is my result—painful, deep zits reminiscent of my teenage years.

I had to inquire with Claude about the actual explanation. He mentioned that when you cease drinking, your liver can suddenly concentrate on eliminating those excess hormones—including estrogen metabolites and androgens. This can lead to a temporary spike as your body processes what has been accumulating, which can indeed trigger breakouts, particularly the deep, cystic hormonal acne along the jawline and chin.

Well, there you go. I suppose I’m glad to be clearing out, but it’s rather tough during the bleak days of winter.

Now for the enjoyable part. What improved?

SLEEP! Sleep transformed entirely. Not just easier to fall asleep—I’m talking about deep, genuinely refreshing sleep. My Oura ring was thrilled. I achieved my highest sleep score since I began tracking over a year ago. Ninety-one, and it even had a crown next to it! My HRV is in ideal balance— wait, what? That’s unheard of.

The changes in inflammation were striking. Less stiffness, less swelling—my rings are slipping off.

That morning’s stiffness I’d assumed was due to my fifties? Mostly gone unless the weather changes.

The night sweats diminished to almost nonexistence. Those 3 a.m. episodes where you replay every discussion and fret about tomorrow? Finished. The mental whirlpool that would wake me again at 4 a.m. simply… ceased. I did get up to use the restroom but managed to return to sleep right away.

My lymphatic system finally received consistent attention, not just the liver. I’ve engaged in lymphatic massage for years and dry brushing intermittently, but I’d never maintained a self-massage routine. This month, I committed to it daily—gentle circles and taps around the collarbone, neck, underarms, abdomen, and back of my knees.

Our lymphatic system lacks a pump like the heart; it requires movement and manual assistance. I could literally sense the changes in how my body was clearing out toxins. My brain fog reduced, energy improved, and I was more focused.

An additional benefit was Mondays ceased being a reset. I was building on the previous week rather than constantly restarting. I observed this most in my yoga practice. I had improved balance and increased stamina, and I felt stronger in every session. I was establishing genuine momentum instead of retreating every Monday to recuperate.

Perhaps my most pleasant surprise was accepting January’s natural hibernation energy. Instead of feeling compelled to make plans, go out, and stay awake longer than my body desires, I happily snuggled up with a book by the fire and didn’t think twice about it. My dog enjoyed it as well!

It wasn’t merely about being alcohol-free. It involved removing the social pressure alcohol engenders. Without that glass of wine saying, “Let’s keep going,” I listened to my body’s signals. It turned out it wanted to rest. Sleep. The freedom to be present and relax.

I’ll definitely return to socializing and the occasional late night. However, this month served as a reminder that my body has been conveying something, and I must pay attention with greater mindfulness.

Now that it’s February (at the time of writing), I’ll savor that first glass of wine (thinking a nice Burgundy paired with steak). But I’m moving forward with significantly more awareness. Regarding my patterns, what my body is communicating, and what actually benefits me versus what I merely assume should help.

I’m re-evaluating rewards—what feels enjoyable and is beneficial for me, not just the quick dopamine burst. Though those can be fun occasionally too.

This wasn’t just about wellness checklists. Because I’m always engaged in that. It was more about comprehending my reward system, acknowledging inflammation and imbalances I’d come to accept as normal, and recognizing that sometimes the most valuable insights arise from doing less rather than more.

Now that I possess that knowledge? I get to determine what actions to take and build upon that. That’s where the true strength lies—not in constraining myself but in understanding what’s occurring in my body. This awareness encourages me to make healthier choices. Not out of obligation, but because I care about my brain, and I want to safeguard it for the future.