How to Extend Dry January It doesn't mean complete abstinence.

January 16, 2025

Learn how to maintain your Dry January journey without giving up alcohol.

As Dry January ends, many are rethinking their relationship with alcohol. One alternative is  Sentia, a new alcohol-free drink developed by David Nutt, professor of neuropsychopharmacology at Imperial College London. Sentia contains natural ingredients that act on gaba receptors, calming and relaxing the brain similarly to alcohol. Nutt describes it as reaching that “two drinks” sweet spot, where you feel social and relaxed but remain clear-headed.

The appeal of Sentia is its promise of unwinding without the usual downsides of alcohol—particularly relevant for middle-aged drinkers who experience these effects more acutely. As we age, higher body-fat percentages and reduced liver function mean that alcohol can impact us more strongly, making alternatives like Sentia especially attractive.

According to experts, you don’t have to give up alcohol altogether, just change the habit and here are ways to do it.

A glass of champagne a week can improve memory

Champagne, made primarily from red grapes (pinot noir and pinot meunier) and the white chardonnay grape, contains high levels of antioxidant polyphenols, which help combat cell damage from environmental factors and aging.

A 2013 study from the University of Reading found that champagne’s polyphenols may positively influence memory-related proteins, suggesting that drinking one to three glasses per week could help counter age-related memory loss. The same researchers also found that these polyphenols are absorbed into the bloodstream, improving blood vessel function and potentially benefiting heart health.

A small amount of alcohol might actually be better for stress than none

While drinking regularly to manage stress isn’t advisable, some studies suggest that moderate alcohol intake is associated with a lower risk of heart disease compared to both heavy drinkers and abstainers.

At the 2021 American College of Cardiology conference, Kenechukwu Mezue, a research fellow at Massachusetts General Hospital, presented findings from brain imaging showing that moderate drinking—no more than one drink daily for women and two for men—reduced stress-related brain activity. Those drinking over 14 units weekly had the highest stress-related brain signals, while abstainers also showed higher stress levels than moderate drinkers.

 Mezue suggests that moderate alcohol intake may aid relaxation, potentially lowering cardiovascular disease risk through reduced stress.

Choose a glass of red wine over white

Red wine offers several health advantages over white wine. It’s rich in antioxidants, including resveratrol, which protects the heart’s blood vessels and lowers “bad” LDL cholesterol. Red wine typically contains less sugar than white, adding to its appeal.

A study by Iowa State University found that wine drinkers had less visceral belly fat—the dangerous fat around internal organs linked to health issues like type 2 diabetes and heart disease—than those who drank beer or spirits. Notably, red wine was the only beverage found to reduce visceral fat levels, likely due to its anti-inflammatory properties.

Research from King’s College London in 2020 further showed that red wine drinkers had a healthier and more diverse gut microbiome than those who drank white wine, beer, or spirits, a marker of overall health. Dr. Caroline Le Roy, the study’s lead author, advises, “If you must choose one alcoholic drink today, red wine is the one to pick as it seems to potentially benefit your gut microbes and, in turn, may help with weight and heart health.” Moderation remains key, however.

Have at least three alcohol-free days a week

Moderation is essential when it comes to alcohol, says Karen Tyrell, chief executive of Drinkaware. She refers to the chief medical officer’s guidelines, which recommend that men and women limit alcohol intake to no more than 14 units a week to keep health risks low. Tyrell suggests spreading drinking over three or more days and including several alcohol-free days weekly.

Taking three days off from drinking gives the liver time to repair, notes nutritionist Dominique Ludwig. While moderate alcohol can boost mood, excessive drinking disrupts brain chemicals and triggers inflammation. Ludwig recommends 3-4 alcohol-free days each week, cautioning against saving all units for the weekend to avoid excess calories and a healthier balance.

Choose spirits (over wine or beer) if you want to cut down on calories

Beer, ales, and ciders contain carbs that can raise blood sugar levels, potentially increasing hunger later on. A standard 175ml glass of wine has about 133 calories, but spirits may be a better choice if you’re watching carbs, notes Diabetes UK.

Gin and tonic or vodka and soda are popular low-calorie, low-carb options. A 25ml shot of gin has 53 calories, while vodka (40% ABV) has 55 calories per 25ml shot. Tequila is slightly higher at 65 calories per shot. “A single measure on the rocks is your best choice, or add low-sugar tonic water,” suggests nutritionist Dominique Ludwig, as regular tonic contains around 90 calories per serving.

Try cider instead of beer

Nutritionist Dominique Ludwig suggests that beer has few benefits, noting it often causes bloating and, with high intake, can lead to belly fat. “It contains very low amounts of nutrients,” she adds.

Cider, though higher in calories than beer, is made from apples, which are rich in antioxidants like quercetin and hydroxycinnamic acids. Researchers from the former Institute of Food Research in Norwich found significant antioxidant levels in 18 UK ciders, with studies indicating cider has as many antioxidants as red wine and more than orange juice. “You’d be far better off eating the apple, of course,” Ludwig says, “but cider does contain a good shot of antioxidants.”

Download an app to help you pace your drinking

For support in pacing alcohol intake, try the free MyDrinkaware app. It helps track units and calories in drinks and features an extensive brand database. The app also offers motivational tips, personalized feedback, and a cost-tracking feature where you can log drink prices to see potential savings from cutting back.

For more details read our post Taking Alcohol Down