Making Dry January a Longer-Term Habit: Benefits of reducing Alcohol

January often signals a fresh start, with many choosing to take on Dry January—a challenge to go alcohol-free for the month. But what if the benefits of cutting back went far beyond these 31 days? Rather than viewing it as just an exercise in willpower, could understanding alcohol’s physiological impact help create lasting, sustainable habits?

What happens when alcohol intake is reduced long-term? How does it specifically affect the body during menopause? How does alcohol impact nutrients in the body?

Let’s answer all these questions and explore more about why rethinking your alcohol consumption might be one of the most impactful changes you can make for your wellbeing.

Beyond occasional drinking, frequent alcohol consumption places stress on multiple systems. The liver prioritises alcohol metabolism over fat processing, increasing the risk of fatty liver. As a diuretic, alcohol may cause electrolyte imbalances while also disrupting gut health, reducing nutrient absorption , and impairing blood sugar regulation. It also affects hormonal balance, particularly during menopause, by altering cortisol, insulin, and oestrogen levels—potentially worsening symptoms, sleep disturbances, and bone health.

Let’s take a deeper dive into each area. 

Research shows that long-term alcohol consumption depletes essential vitamins and minerals crucial for overall health by impairing the absorption, storage, and utilisation of critical nutrients. This is largely due to the damage alcohol inflicts on the cells lining the stomach and intestines, which reduces the body's ability to absorb nutrients. Additionally, it causes the intestinal villi—tiny structures responsible for trapping nutrients—to shrink, further hampering nutrient absorption:

Vitamins: B1, B2, B6, B12, folate, and vitamins A, C, D, E, and K.

Minerals: Zinc, iron, calcium, magnesium, and selenium.

The liver plays a central role in nutrient storage, metabolism, and conversion, but chronic alcohol consumption disrupts these processes, impairing the activation of vitamins and their distribution throughout the body.

Vitamin A: Chronic alcohol intake depletes vitamin A stores by up to 60% after 4-6 weeks and 72% after 7-9 weeks and persists even with vitamin A supplementation.

Vitamin D: Alcohol reduces levels of both inactive (25(OH)D3) and active (1,25(OH)2D3) forms of vitamin D.

Additionally, alcohol interferes with the breakdown and utilisation of macronutrients (carbohydrates, proteins and fats), affecting energy production, immune function, and overall cellular repair. Over time, these disruptions can contribute to a weakened immune system, cognitive decline, poor wound healing, and an increased risk of chronic disease 

The relationship between alcohol and menopausal symptoms is complex and the consensus from recent research indicates that limiting or avoiding alcohol during menopause is generally recommended to manage symptoms and reduce health risks.

Let take a deeper look:

Hot flashes and night sweats: Alcohol may trigger and intensify vasomotor symptoms causing blood vessels to dilate, raising body temperature and potentially increasing the frequency and severity of hot flashes.

Increased Cortisol – Alcohol intake activates the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol release. Persistent elevated cortisol levels are associated with metabolic dysfunction.

Disrupted Sleep – Though alcohol may induce drowsiness, it disrupts REM and deep sleep , leading to frequent nighttime awakenings and poorer sleep quality .

Bone health: Alcohol decreases calcium absorption in the intestine and impairs the liver's ability to activate vitamin D further reducing calcium absorption .

Cancer risk: Alcohol use is associated with a higher risk of breast and colorectal cancers , which is particularly concerning for postmenopausal women.

Identify Your Triggers

Understanding why you reach for alcohol can help you find healthier alternatives.

• Swap wine for herbal tea or sparkling water with citrus and herbs—we love Mother Root for its fiery ginger taste.
• Try low-alcohol alternatives that mimic your favourite drinks.

Focus on Your Nutrients

Support your body with nutrient-dense foods and a comprehensive supplement plan:

• Leafy greens, nuts, and whole grains restore B vitamins and magnesium.
• Pumpkin seeds, shellfish, and lentils boost zinc for immune support.
• Berries, citrus, and bell peppers combat oxidative stress.
• Fish, eggs, and legumes aid liver detoxification and muscle repair.

Support Your Liver

Help your liver process alcohol and support hormone function:

• Cruciferous vegetables (broccoli, kale, Brussels sprouts) enhance liver function.
• Bitter foods (rocket, artichokes, dandelion greens) stimulate bile production.
• Hydration supports detoxification.

Balance Blood Sugar

Stabilising blood glucose can reduce cravings and energy dips:

• Pair protein, healthy fats, and fibre at meals for steady glucose absorption.
• Choose whole foods over processed snacks.
• Increase magnesium intake (leafy greens, nuts, seeds) to replenish levels depleted by alcohol.

Prioritise Restorative Sleep

Better sleep naturally reduces reliance on alcohol to unwind:

• Create a calming bedtime routine with dim lighting and relaxation techniques.
• Limit blue light before bed to support melatonin.
• Support the nervous system with B vitamins (eggs, fish, greens) and tryptophan (turkey, nuts, oats).

Moving beyond Dry January is about reframing alcohol’s role in your life. Instead of seeing it as an essential part of socialising or relaxation, it can become an occasional choice rather than a default habit. For women navigating menopause, reducing alcohol intake offers profound benefits—not only for hormone balance but for long-term metabolic, cardiovascular, and neurological health.

By making small, sustainable changes and replenishing lost nutrients, you can transition from a one-month challenge to a lifelong habit that supports your well-being in the years ahead.