I’ve been involved with the sobriety community for years, staring with helping my friend Holly structure the nutrition module for her Hip Sobriety School years ago. The course was a holistic approach to overcoming binge drinking, and what made it holistic was giving people the emotional and physical tools to live an alcohol free life. These new approaches are more evolved than just talk or group therapy, as they help people address the physiological reasons that drive alcohol dependence and cravings.
No person sets off to have an alcohol or drug problem. These are highly addictive substances that people often can’t control. The anatomy of addiction is complex but is often rooted in brain chemistry and biochemistry.
Alcohol or any number of addictive behaviors especially beckon to people who are low in feel-good neurotransmitters. These are chemicals our brain makes to regulate our mood, sleep, personality, sex drive, motivation. Some of us are just born deficient, or even a brain injury can affect your body’s ability to produce these feel-good chemicals naturally. And when this is the case, you seek outside substances because they make you feel normal. Calm, relaxed, maybe the way people who have “normal” brains feel every day. But people who have low neurotransmitters wake up feeling constantly at edge, at war, extra sensitive to the world’s pain. Drugs and alcohol stimulate a release of these feel-good chemicals in a way that other people experience normally. Their bodies produce enough serotonin, dopamine, GABA, relaxing neurochemicals that support balanced moods. Read more about that here.
People who tend to binge drink (4 or more drinks per sitting) or have trouble stopping are more likely to experience hypoglycemia or blood sugar sensitivity. That means they have trouble regulating their blood sugar, and that can increase alcohol and carb cravings. Alcohol offers a quick sugar hit, and those who experience more dramatic blood sugar swings during the day get relief from alcohol temporarily raising blood sugar. If you tend to crave sugar, especially around 3pm, and your alcohol cravings peak around 3-5pm, you likely have blood sugar issues.
New Warnings about Alcohol
A glass of wine a day used to be considered healthy and linked to longevity. But we now know there’s no safe amount of alcohol to consume. In fact, The US Surgeon General just released a new advisory warning on the severe health risks you’re taking by drinking alcohol. It’s the third leading preventable cause of cancer in the United States, after tobacco and obesity, and can increase the risk for at least seven types of cancer, including cancer of the breast, esophagus, liver and mouth. You can read the report here.
Alcohol is “a well-established, preventable cause of cancer” for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States. Public perception of alcohol has shifted drastically in recent years, fueled by a slew of scientific reports that refute the long-held American belief that moderate drinking is a healthy habit and that a glass of wine a day reduces the risk of heart disease.
Younger generations have likened alcohol consumption to smoking and choose not to imbibe.
Tips to Crush Your Sober Challenge
This information is designed to empower and not frighten you. Many people dread giving up booze because it’s the way we socialize and blow off steam, and for introverts, it can help us navigate social situations. But there are so many benefits, many of which are immediately noticeable. And you don’t have to white-knuckle your way through your sober challenge. There are plenty of supplement, diet, and lifestyle modifications to ease cravings and keep you motivated.
First off, let’s get into the benefits of going sober for a month. I recommend a minimum of 30 days, as that’s when real change begins. Plus it takes at least 21 days to break a habit and really get into the groove.
Here’s what you’ll notice after going sober:
- The biggest benefit people notice off the bat is improved sleep. Alcohol is a major sleep disruptor, often waking you up at 3am with that racing mind heart pounding feeling. That’s a disrupted blood sugar and detox stress response. After giving up the booze you’ll experience deeper, more restorative REM sleep which enhances your decision making skills, memory, problem-solving, and resilience. If you have trouble falling or staying asleep for the first 7-10 days, try these lozenges before bed.
- The second benefit people notice is a decrease in puffiness and gradual weight loss. We all know that alcohol adds a lot of calories and causes water retention, making you appear puffy. Puffiness is also a sign of an overworked liver and lymphatic system. You should notice yourself start to deflate within a few days and weight loss usually starts to happen in about 10-14 days. Green juices with cucumber and celery can help ease water retention.
- You’ll also notice better digestion, less reflux, and better poops.
- Improved sense of wellbeing and calm. Alcohol raises cortisol, your stress hormone, which can trigger anxiety.
- Decreased blood pressure
- And the vanity reason to quit alcohol: It ages you terribly! You’ll notice smoother, plumper, better skin while avoiding alcohol’s dehydrating, aging effects. Many sober people claim they’re “aging in reverse.”
The most common concern I hear from people who are newly sober is how long it takes the liver to heal. That of course depends on how much you were drinking, but keep in mind that the liver is very resilient and can self-heal, similar to skin. Some research shows that liver function begins to improve in as little as two to three weeks. A 2021 review of research notes that several studies determined that two to four weeks of abstinence from alcohol by heavy-alcohol users helped reduce inflammation and bring down elevated serum levels in the liver.
I recommend this formula to support liver health when coming off booze. You can also use it as needed to support health even if still using alcohol.
Here are some tips to help your sober challenge:
- Create a routine. Get up, hot water with lemon, 5 minutes of meditation, bright sunlight on your face (which actually helps you sleep at night because it helps regulate your circadian rhythm), breakfast, movement, grounding, drink plenty of water, bedtime routine. Here are some tips on creating a morning routine and why you should.
- Eat in regular intervals for stable blood sugar balance. This is very important. Skipping meals, refined carbs, and sugary foods all increase alcohol cravings. Quitting alcohol can cause sugar cravings, so make sure to get plenty of protein with each meal, which helps.
- Make sure to get at least 25 grams of protein at breakfast, and get 20-30 grams at lunch and dinner. Protein quells cravings, keeps blood sugar stable, and keeps you satisfied. The best sources of protein are meat, fish, and eggs. If you’re vegetarian, tofu and legumes are the best options.
- When the 3pm sugar cravings hit, reach for a protein snack. That can help decrease alcohol cravings also. My go-to options are protein smoothie, turkey wrapped around avocado, smoked salmon and cucumber, beef or salmon jerky, hard boiled eggs or egg salad on gluten free crackers.
- When the 5pm wine craving hits, distract yourself. Cravings usually pass in around 15 minutes. Take a walk, read a passage, talk to someone. Maybe you forget; maybe you don’t. But keep going. Eventually the old habits fall away to be replaced by new ones. The brain forms new neuronal pathways where old habits fall away once replaced by new ones (neroplasticity). Replacing the cocktail routine with something else, even a mocktail, helps diminish cravings over time. I like the DayTrip CBD sparkling waters and the Cann low THC tonics. There are some nice mocktail options like Apothekary and Curious Elixirs.
- Find a community. There are so many online spaces these days to seek support. Try Tempest or The Luckiest Club. Read the books. Annie Grace’s This Naked Mind, Holly’s Quit Like a Woman. Try an app like Reframe.
- Put yourself first. This is a time to baby yourself, stay in and watch netflix, take a bath, SAY NO to obligations you really don’t want to partake in.
- Find a replacement. Whether it’s mocktails, THC, a new hobby, alcohol replacement CBD drinks, fill the void. A healthy replacement. A tea addiction is always good.
- There are supplements to help regulate both blood sugar and cravings. This one is a great overall blood sugar balances and contains kudzu which may quell cravings. This formula reduces cravings by supporting serotonin and dopamine. Don’t use it if you take SSRIs though.
Conclusion
Taking a break from alcohol is a great way to examine the roll it plays in your life and to get some clarity. The health benefits are numerous and almost immediately noticeable. Set yourself up for success by supporting yourself both emotionally and physically via diet, supplements, and healthy habits.
Most importantly, don’t give up! If you backslide, just start over. You didn’t fail! That’s part of the process sometimes. Just keep going.
If you need more support to help you transition off or stay off alcohol, contact me here.
