Dry January: Can CBD & Cannabis Help with Sobriety?

Dry January: Can CBD and Cannabis Help With Sobriety?

What Is Dry January?

Believe it or not, I’m getting older. I know it may not look like it- but your dude is on the other side of 50! As I’ve gotten older, I've realized there are certain things I can't do like I used to: I can't lift the same weights I used to, stay up as late as I used to and I definitely can't party like I used to (but that's a good thing 😅). 

Over the past couple I’ve years, I’ve noticed that drinking alcohol was making me feel lousy. And not just a little bit lousy, I’m talking lousy for days 🙁. I didn't realize how much drinking alcohol was intertwined with my life. Whether it was a drink after work to “unwind”, happy hours, social gatherings, watching the game, going to eat dinner or even just hanging on the beach- there would be alcohol involved. It’s kind of ridiculous when you think about it.

As I began cutting down my drinking, I decided to do “dry” months. The first one I did was in September 2024 with my high school friends. I felt fantastic and lost a bunch of weight too! Alcohol has a bunch of empty calories- so if one of your goals is to lose weight this year, abstaining will definitely help. After the success of September, this month, my girlfriend and I, like many other people, are participating in “dry January”. 

As a doctor, I’ve always been intrigued by the interplay of lifestyle changes and health outcomes. Dry January is a popular annual challenge where people abstain from alcohol for the month of January. It’s more than just a break from cocktails; it’s a reset button for the body and mind after the indulgences of the holiday season.

The concept originated in 2013, spearheaded by Alcohol Change UK. Since then, it’s grown into a global phenomenon, celebrated by millions as a way to explore sobriety and improve overall health. Research from the University of Sussex shows that participants often experience better sleep, improved energy, and reduced alcohol cravings.

The Deleterious Effects of Alcohol Consumption

Alcohol’s impact on health and society cannot be overstated. Chronic alcohol consumption has been linked to numerous health issues, including liver disease, cardiovascular problems, and an increased risk of certain cancers. African American men and women face unique challenges regarding alcohol’s effects. Studies show that systemic health disparities—including limited access to healthcare and higher rates of chronic diseases—can amplify alcohol’s harm in these communities.

African American women are particularly vulnerable, as alcohol consumption increases their risk of breast cancer and exacerbates conditions like hypertension. For African American men, alcohol is linked to higher rates of liver disease and mortality. On a societal level, alcohol contributes to economic burdens, lost productivity, and strain on healthcare systems.

The good news? Even minor reductions in alcohol consumption can lead to significant health improvements. For example, a month-long break from drinking can improve liver function, lower blood pressure, and enhance mental health. Abstinence also fosters better sleep and increased energy, contributing to a higher quality of life.

Pearls:

• Chronic alcohol consumption disproportionately affects African American communities due to systemic health disparities.

• Even a brief reduction in alcohol consumption can significantly improve health outcomes, including reduced blood pressure and better sleep.

Who Participates in Dry January?

Dry January’s appeal is broad, but demographic trends offer some insights into its most frequent participants. According to a YouGov survey, younger adults aged 25-34 are the most likely to take part. Women are also slightly more likely than men to join, perhaps due to growing awareness around alcohol’s impact on health and wellness.

Interestingly, women’s increased participation may also stem from differences in how alcohol is metabolized. On average, women have less alcohol dehydrogenase, the enzyme that breaks down alcohol in the stomach, leading to a higher blood alcohol concentration compared to men after consuming the same amount. This biological difference can amplify alcohol's negative effects, making sobriety initiatives like Dry January particularly appealing.

Cultural and socioeconomic factors also play a role. Alcohol and cigarette use are more common in White than Black/African American individuals, but Black/African American individuals are more likely to have recurring problems with alcohol and continue to smoke later into adulthood than White individuals. In higher-income households, participation often aligns with goals of optimizing productivity and health. Conversely, some lower-income individuals might use Dry January as a stepping stone toward sobriety or to save money. Racially, participation rates vary, with awareness campaigns helping expand inclusivity. 

Pearls:

• Younger adults, particularly those in their late 20s and early 30s, make up the largest group of Dry January participants.

• Women metabolize alcohol differently than men, leading to a higher blood alcohol concentration and heightened risks.

Types of Dry January and Their Pros and Cons

Not all Dry January journeys look the same. For some, it’s about cutting out alcohol completely, while others might use it as an opportunity to reduce consumption.

Full Abstinence: This approach offers the most health benefits, including a chance to detox your liver, reset your tolerance, and improve mental clarity. However, it can be challenging, especially for heavy drinkers or those reliant on alcohol for social situations.

Moderation: Cutting back instead of fully abstaining is more accessible for some. While the health benefits are less pronounced, it’s still a valuable exercise in mindful drinking. However, moderation requires discipline to avoid slipping back into old habits.

Pearls:

• Total abstinence provides the most dramatic health benefits, including improved liver function and better sleep.

• Moderation might be easier for beginners but demands consistent self-awareness to stay on track.

Holistic Aids for Sobriety

Holistic approaches can support individuals during Dry January, providing tools to manage cravings and stress. Popular options include:

Mindfulness and Meditation: These practices can reduce stress and improve emotional regulation, making it easier to stay sober.

Exercise: Physical activity releases endorphins, which can counteract the absence of alcohol’s feel-good effects.

Dietary Supplements: Adaptogens like ashwagandha or supplements like magnesium can support mood stabilization. However, always consult a healthcare professional before trying new supplements.

Pearls:

• Regular exercise is a powerful natural stress-reliever and can help balance mood during Dry January.

• Adaptogens like ashwagandha may improve resilience to stress but should be used under medical supervision.

The Role of CBD and Cannabis in Sobriety

Cannabis and CBD have gained attention as potential tools for managing sobriety. Here’s how they can help:

CBD (Cannabidiol): CBD is non-psychoactive and interacts with the endocannabinoid system, which helps regulate mood, stress, and sleep. Studies suggest CBD may reduce alcohol consumption by decreasing cravings and anxiety. Additionally, CBD enhances GABA activity in the brain, promoting calmness without sedation. Its neuroprotective properties may also aid in repairing alcohol-related damage to the brain.

THC (Tetrahydrocannabinol): While THC is psychoactive, microdoses can help manage stress and discomfort. However, it’s not recommended for individuals sensitive to its effects or in regions where THC use is restricted.

Routes of Administration:

• Oils and Tinctures: These provide precise dosing and quick absorption. Sublingual application bypasses digestion for faster effects.

• Edibles: Long-lasting effects, but slower onset due to digestion. They’re useful for sustained stress relief.

• Topicals: Great for localized pain or tension relief without systemic effects.

• Vaping: Offers immediate relief but may carry respiratory risks. This method should be used cautiously.

Mechanisms of Action: CBD interacts with CB1 and CB2 receptors in the endocannabinoid system, regulating stress and anxiety. Its anti-inflammatory properties further support well-being during withdrawal.

Pearls:

• CBD’s non-psychoactive properties make it a popular choice for stress relief and sleep improvement.

• Studies suggest that CBD can reduce alcohol cravings by influencing the brain’s reward pathways.

Rolling It All Up

We’re one week into Dry January, and I’m feeling great! I’ve noticed better sleep, more energy and some improvement in mental clarity. I think Dry January (and any period of abstinence) is a powerful opportunity to reset your relationship with alcohol. Whether you’re diving in fully or taking a more moderate approach, the benefits for your body and mind are undeniable. Holistic aids like mindfulness, exercise, and dietary supplements can provide extra support, while CBD and cannabis offer innovative options for managing stress and cravings.

As you explore these tools, remember to consult with a healthcare professional before trying new supplements or cannabis products. If you’re interested in safe, trusted CBD products crafted by someone passionate about wellness, visit drdamas.com.

Pearls:

• Dry January participants often report better sleep, improved energy, and reduced alcohol cravings.

• CBD’s calming effects and cannabis’ potential for stress relief make them valuable tools for those seeking sobriety.

Have questions or need guidance? I’m here to help. Reach out, and let’s navigate this journey together.