{"id":9735,"date":"2024-01-08T00:22:03","date_gmt":"2024-01-07T17:22:03","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9735"},"modified":"2024-01-08T00:22:03","modified_gmt":"2024-01-07T17:22:03","slug":"how-i-practice-damp-january-as-a-dietitian","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9735","title":{"rendered":"How I Practice Damp January as a Dietitian"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">A<\/span>s a dietitian, I am well aware of the downsides of <a href=\"https:\/\/www.wellandgood.com\/alcohol-aging\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/alcohol-aging\/\">consuming too much alcohol<\/a>. From potentially increasing my risk of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32230720\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32230720\/\"><span>heart health concerns<\/span><sup>1<\/sup><\/a> to possibly making me more likely to develop <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32209032\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32209032\/\">certain cancers<\/a> (including liver, breast, and colorectal) to simply running the risk of dancing on a tabletop in public because of lost inhibitions, it is clear that living without alcohol has its benefits. Oh yeah, no hangover is appealing too.<\/div>\n<p>But the reality is that I enjoy an occasional cocktail. I live a healthy lifestyle that checks all of the important boxes, like eating my veggies, exercising regularly, and prioritizing quality sleep. I don\u2019t have a sweet tooth, and I don\u2019t do any drugs. So, if I order an occasional dirty martini (extra dirty, please) or a cozy glass of cab, I don\u2019t think that practice is going to make or break my overall health. It\u2019s all about balance, right?<\/p>\n<p>Over the holiday season, though, my occasional cocktail becomes more frequent, and once January comes around, I find that it is a good time to get back to my old drinking habits (which equates to around three drinks a week). And that is where Damp January comes into play.<\/p>\n<h2>Damp January vs. Dry January<\/h2>\n<p>Essentially, Dry January (or Dry Jan as the cool kids call it) is a commitment to avoid all alcohol during the first month of the year. This trend was <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4684010\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4684010\/\">started in 2013 in the UK<\/a>, to encourage\u00a0people to consider and discuss their alcohol consumption, and ultimately, to inspire behavior change that includes continuing these sober habits throughout the year. Since the launch, an impressive amount of Americans have jumped on this trend every year\u2014in 2023 about <a href=\"https:\/\/www.aacr.org\/blog\/2023\/01\/23\/from-dry-january-to-sober-october-cutting-back-on-alcohol\/#:~:text=This%20year%2C%20about%2015%20percent,from%2019%20percent%20in%202022.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.aacr.org\/blog\/2023\/01\/23\/from-dry-january-to-sober-october-cutting-back-on-alcohol\/#:~:text=This%20year%2C%20about%2015%20percent,from%2019%20percent%20in%202022.\">15 percent of U.S. adults surveyed said they&#8217;d start the year sober<\/a>, according to the American Association of Cancer Research.<\/p>\n<blockquote>\n<p>Going \u201cdamp\u201d helps me find a healthy balance when drinking without going overboard.<\/p>\n<\/blockquote>\n<p>Given that alcohol is classified as a toxin by the<a href=\"https:\/\/www.who.int\/health-topics\/alcohol#tab=tab_1\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.who.int\/health-topics\/alcohol#tab=tab_1\"> World Health Organization<\/a> and also categorized as a group one carcinogen by the <a href=\"https:\/\/www.iarc.who.int\/wp-content\/uploads\/2018\/07\/WCR_2014_Chapter_2-3.pdf\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.iarc.who.int\/wp-content\/uploads\/2018\/07\/WCR_2014_Chapter_2-3.pdf\">International Agency for Research on Cancer<\/a>, practicing Dry January can be a positive step for certain people\u2019s health journeys, especially if you find that you regularly consume more than the recommended amount of alcohol, which is <a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/moderate-drinking.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/moderate-drinking.htm\">generally a maximum of one daily drink for females and as many as two drinks for men<\/a>, according to the Centers for Disease Control.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/damp-january\/\" current-title=\"I\u2019m a Dietitian Who Practices Damp January Instead of Dry January. Here\u2019s Why\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/GettyImages-1323708776-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-07\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/damp-january\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/damp-january\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/damp-january\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>But for me, Dry January wasn\u2019t a fit. I tried it one year and was unsuccessful after a week when I was out to a sushi dinner with my girlfriends and wanted to enjoy some warm saki with my spicy tuna roll. Once I had that one drink, I was off the Dry January train for the rest of the month. While I wasn\u2019t drinking excessively, I could have benefitted from at least limiting my booze and taking steps to be more mindful about my consumption instead of automatically saying \u201cyes\u201d to a glass of wine when offered. And that is where Damp January can be beneficial.<\/p>\n<p>If \u201cdry\u201d means consuming zero alcohol, then \u201cdamp\u201d means having some alcohol, typically less than what a person would usually enjoy. Ideally, that limit would, at the very least, comply with the recommended daily servings of alcoholic drinks.<\/p>\n<p>In January, I give myself a three-drink-per-week limit. That forces me to not get into a habit of having an evening drink every day, but it allows me to have a beer when watching a football game. Going \u201cdamp\u201d helps me find a healthy balance when drinking without going overboard. And I find that once January ends, my newfound habit carries over into February, March, and beyond, which isn&#8217;t always the case for those who practice Dry January.<\/p>\n<p><a href=\"https:\/\/www.thelancet.com\/journals\/eclinm\/article\/PIIS2589-5370(22)00009-8\/fulltext\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.thelancet.com\/journals\/eclinm\/article\/PIIS2589-5370(22)00009-8\/fulltext\">Study findings<\/a>\u00a0published in <em>The Lancet<\/em> concluded that increased Dry January participation in the UK between 2015\u20132018 resulted in people having a greater desire to drink even more at other times of the year. Perhaps the total deprivation made the alcohol cravings stronger, just as is the case for some when they declare that they will never eat ice cream again and then they find themselves in front of a tub of Cookies and Creme with little self-control. It\u2019s the \u201call-or-nothing\u201d approach that comes with Dry January that may not result in long-term positive effects for some people.<\/p>\n<p>Meanwhile, other data published in D<em>rug and Alcohol Dependence<\/em> found that practicing Dry January <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34392050\/\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34392050\/\"><span>was not associated with significant positive changes<\/span><sup>2<\/sup><\/a> in drinking habits for the rest of the year.<\/p>\n<h2>How I practice Damp January<\/h2>\n<p>Damp January extends well into the greater part of the year for me, since the habits I pick up when practicing this trend are so easy to adopt that I keep it going. While there are many ways to practice Damp January, here is how I choose to do it. (For people with a history of <a href=\"https:\/\/www.wellandgood.com\/myths-about-disordered-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/myths-about-disordered-eating\/\">disordered eating<\/a>, it is best to speak with a health-care provider to determine the best way to practice Damp January that meets their unique needs if they choose to explore this practice.) This method won\u2019t work for everyone, but it works for me.<\/p>\n<ul>\n<li>I set a limit on how many alcoholic drinks I allow myself to enjoy every week, which tends to be a maximum of three. I note any events on my calendar where I would likely want to enjoy a cocktail or glass of wine (like a birthday celebration or a wedding) so I can consider those days as the week progresses.<\/li>\n<li>When I feel like I \u201cneed\u201d a drink because I&#8217;m feeling stressed, I pour <a href=\"https:\/\/www.wellandgood.com\/alcohol-free-drinks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/alcohol-free-drinks\/\">100-percent pomegranate juice<\/a> into a wine glass and sip it. If I still want a glass of real wine after my juice, I have it. But, nine times out of 10, my wine craving is satisfied. On chillier evenings, I make myself a cup of chamomile tea in my fancy <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFD-1147313%26url%3Dhttps%253A%252F%252Fwww.eastfork.com%252Fproducts%252Feast-fork-mug&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fdamp-january%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.eastfork.com\/products\/east-fork-mug\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFD-1147313&amp;url=https%3A%2F%2Fwww.eastfork.com%2Fproducts%2Feast-fork-mug\">East Fork mug<\/a>, which gives me a calming effect too.<\/li>\n<li>I proactively share that I practice Damp January with my friends so they can respect my boundaries and not peer pressure me into overdrinking.<\/li>\n<li>I give myself grace if I happen to have four drinks in one week instead of three. Practicing Damp January isn\u2019t an exact science. In my eyes, any reduction in alcohol consumption is a good thing.<\/li>\n<\/ul>\n<p>Dry January has its obvious benefits. Any time a person limits their alcohol exposure can be linked to some impressive effects, especially over the long term like better sleep (<a href=\"https:\/\/www.wellandgood.com\/sober-skin\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sober-skin\/\">and skin<\/a>), improved mental health, reduced risk of cancer, and you&#8217;ll also likely find that you save money too. But if you are one of the many people who are not interested in an all-or-nothing approach to drinking, Damp January can be a viable solution. Of course, this only refers to people who do not have an alcohol dependency. Those who have alcoholism should follow their health-care provider\u2019s recommendations.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Minzer, Simona et al. \u201cThe Effect of Alcohol on Cardiovascular Risk Factors: Is There New Information?.\u201d\u00a0<i>Nutrients<\/i>\u00a0vol. 12,4 912. 27 Mar. 2020, doi:10.3390\/nu12040912            <\/li>\n<li>\n              Case, Philippa et al. \u201cHas the increased participation in the national campaign \u2018Dry January\u2019 been associated with cutting down alcohol consumption in England?.\u201d\u00a0<i>Drug and alcohol dependence<\/i>\u00a0vol. 227 (2021): 108938. doi:10.1016\/j.drugalcdep.2021.108938            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>As a dietitian, I am well aware of the downsides of consuming too much alcohol. From potentially increasing my risk of heart health concerns1 to possibly making me more likely to develop certain cancers (including liver, breast, and colorectal) to simply running the risk of dancing on a tabletop in public because of lost inhibitions, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9735"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9735\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9736"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}