How to detox from alcohol this January

5 months ago

9 January, 2025

Blog

You may be trying to take part in Dry January (a popular annual tradition where people choose to stay away from alcohol for the entire month), or you may want to simply cut back after an alcohol-heavy festive season. Whatever your reasons, here at Breast Cancer UK, we encourage people to drink in moderation or avoid alcohol completely in order to reduce their risk of breast cancer.

Did you know that alcohol increases the risk of breast cancer in women, and heavy drinking may increase the risk in men? In the UK, it is estimated that 8% (around 4,400) of female breast cancer cases are linked to alcohol consumption.

Whether you’re looking to break free from the routine of drinking or simply save some money, the New Year can offer a fresh start and the opportunity to rethink your relationship with alcohol.

But the challenge of avoiding alcohol, especially during social events and stressful times, can feel daunting. Here are some practical tips to help you navigate your alcohol journey this January and reduce your risk of breast cancer.

Prepare for social settings

Socialising is often intertwined with alcohol, and it’s natural to feel pressure to drink in group settings. To help avoid temptation, plan ahead. If you’re attending a party or somewhere you know will be alcohol-fuelled, let your friends and family know you are trying to not drink. There may still be some questions while you’re there, but you can also practice polite ways to decline alcohol.

Also try drinking non-alcoholic drinks that you enjoy, such as sparkling water, mocktails, or juice.

Consider suggesting alcohol-free gatherings as well. Meet up with friends for a coffee or a hike instead of a happy hour. If you’re the host, you can offer a variety of alcohol-free options to ensure everyone feels comfortable, whether they drink or not.

Focus on healthier habits

Reducing or avoiding alcohol can be the perfect time to kickstart healthier habits. Use the extra energy and clarity you gain from not drinking to try new activities! Physical activity or even just going for a walk will help boost your mood and energy levels. Plus, being physically active can reduce your risk of breast cancer by around 20%! Also, since alcohol can disrupt sleep, you’ll likely notice improved rest and wake up feeling more refreshed.

Eating nutritious foods and staying hydrated can also support your body’s natural detox process. Make sure you drink more water throughout the day and incorporate fruits, vegetables, and whole grains such as legumes (artichokes, beans, soybeans, chickpeas, nuts and seeds) into your diet. Wholemeal foods like bread, pasta, and bran, are also rich in fibre. Adding high-fibre food to your meals will make you feel more energised, full, and less likely to give in to those cravings.

Replace alcohol with fun alternatives

One of the challenges of cutting out alcohol is finding replacements for the alcohol you might be used to drinking. Fortunately, there are many great alternatives that can help you feel like you’re participating in the fun without the negative side effects.

Mocktails, herbal teas, and sparkling water with lime or mint are all great options to have on hand when you’re craving a beverage. If you miss the taste of alcohol, try non-alcoholic beers or wines, which have come a long way in terms of flavour! Download our FREE Ditch the Drink mocktail recipe eBook here to create some exciting and tasty alternatives.

Practice stress management

For many, alcohol is a way to unwind after a long day or cope with stress. If this sounds familiar, it’s essential to find alternative ways to manage stress rather than grabbing a drink. Mindfulness techniques like deep breathing or journaling can help calm your mind and reduce the urge to drink.

Additionally, physical activities like stretching or a quick walk can help clear your mind and improve your mood. When the urge to drink hits, pause for a moment and think what’s actually causing you to feel this way. Finding a healthier way to deal with emotions or stress can help you to stay alcohol-free. Alcohol Change UK have a wealth of information on where you can find support. Find it here.

Track your progress

One of the most rewarding aspects of not drinking is seeing the positive changes that happen over the course of the month. Keep track of your progress by noting any improvements in your mood, sleep quality, energy levels, or overall health. Why not try our Weekly Wellness Planner, complete with an exercise log, water, sleep, habit and mood tracker, to-do list, shopping list, meal planner and portion guide? As you start to notice these benefits, it’ll become easier to stay committed to your goal.

Apps or journals designed to track alcohol consumption can also be a useful tool. Seeing how many days you’ve been alcohol-free can motivate you to keep going, and you may even find that you want to continue beyond the end of January.

Be easy on yourself

Avoiding alcohol for an entire month can be challenging, and it’s important to be gentle with yourself. If you slip up, don’t see it as a failure. Instead, view it as an opportunity to reflect and learn from the experience. Not drinking is hard, especially if you’re routine to do so. It’s all about resetting your habits, not about perfection. Acknowledge any small victories along the way and recognise the positive changes you’re making.

A fresh start this January

When you’ve managed 30 days, take a moment to celebrate your achievement. Reflect on how you’ve felt, think about how your body feels – the aches and pains, are they gone? Have your energy level or mood boosted – is there less anxiety, less negative thoughts, more positivity? How much money have you saved? Any new things you tried? Think about the progress you’ve made and any new habits you’ve developed.

Choosing to avoid or reduce your alcohol intake can have lasting benefits on your physical well-being. With preparation, support, and a positive mindset, you can successfully navigate the challenges and reap the rewards of no alcohol. Detoxing from alcohol is a great opportunity to re-evaluate your relationship with alcohol and set the foundation for a healthier, more mindful year ahead.

Want to start your own alcohol-free journey? Take our quiz to get your personalised alcohol-based email series sent straight to your inbox.

If you need help now:

Your GP is your first port of call for alcohol problems. They will be able to provide confidential advice and refer you for extra support.

You can also find support remotely:

Drinkline, is a free, confidential helpline for people who are concerned about their drinking, or someone else’s. Call 0300 123 1110 (weekdays 9am–8pm, weekends 11am–4pm)