Thinking of going dry in January? Going “damp” is a great option too

In 2023, the Canadian Centre on Substance Use and Addiction released new new guidelines on alcohol and health. Zero drinks a week has the greatest benefits; at 3–6 drinks a week, your risk of developing several types of cancer increases. And seven or more drinks a week can increase your risk of heart disease or stroke significantly.

“While there is no safe level of drinking, any reduction in alcohol consumption has health benefits. When it comes to drinking, less is better,” says Dr. Delli Pizzi.

“Although most alcohol harms come from heavy drinking episodes, or repeated heavy drinking, even small amounts of alcohol can damage health and increase the risk of injuries, including car crashes,” he says. “Even small amounts of alcohol over months and years increases the risk of developing chronic health conditions and cancer. Consuming alcohol during pregnancy can affect the developing newborn or cause complications during pregnancy.”

Related Stories@IH: The holiday spirit: tips for drinking in moderation this season

The BC Cancer Society shares six simple ways to cut down on drinks to help you go damp in January. These include:

• Scheduling a few alcohol-free days each week
• Setting a weekly limit and tracking your drinking using an app or notepad
• Exploring no and low-alcohol beer, wine and spirits
• Alternating alcoholic and non-alcoholic drinks when out
• Eating and drinking water while drinking alcohol
• Sharing with friends and loved ones you’re limiting drinking

Besides reducing the adverse health effects of alcohol, going damp is an opportunity to explore your relationship with alcohol.

“Reducing how much we drink in a given week gives us a chance to see how we respond both physically and emotionally to less alcohol,” suggests Ditte Williams, clinical specialist, Substance Use Services for IH Mental Health and Substance Use Transformation. “Many of us drink a glass of wine or beer while cooking or watching the evening news. What if we skipped that drink or drank a near beer or glass of flavoured sparkling water instead? We may learn, ‘Wow I sleep better without the alcohol’ or ‘My relationship with alcohol is not where I want it.’ When we understand why we drink, it opens up choices we have as to how much and when we drink and can lead to less drinking.”

If you’re not sure whether your drinking is putting you at risk for health and social harms down the road, the Canadian Centre for Substance Use published Knowing Your Limits with Alcohol, a practical, easy-to-follow guide. It helps you understand and provides ways for you to assess your drinking patterns.

Safer Drinking: Beer, Wine and Spirits (Here to Help)

If you drink daily, especially more than five drinks per day, stopping drinking altogether can be unsafe for your health. The Canadian Alcohol Use Disorder Society offers these tips:

• Consider what is safe. Consult your primary care provider or call 310-MHSU (6478) for assistance and advice.
• Consult your family doctor, nurse practitioner or another health-care provider to talk about your options. Treatment options, including medications, are available to help you curb or eliminate cravings. Rather than “white knuckling” it on your own, explore your treatment options and set up supports that can help you with underlying reasons for drinking.
• Set drinking goals. Consider how many drinks per day is a reasonable goal for you. Can you consume drinks with less alcohol content? Can you find an activity to replace your drinking?
• Find supports. It helps to have family, friends or support services to help you during your challenge. If you have a friend who is taking a challenge to rethink their drinking, be supportive of them.
• Start a journal. Start a journal and keep track of your drinking, tricks that work to help you stay on track, and any signs of health benefits. Go easy on yourself and know that any amount of reduction is a success.

If you’re struggling with your alcohol use, know you’re not alone, and help is available. Talk to a health-care professional today or call 310-MHSU (6478). There may be free or low-cost treatment options in your community or online.

There are also safe and effective medications available to treat alcohol use disorder. Learn more about our online self-referral service, Virtual Addiction Medicine.  

If you’re experiencing feelings of hopelessness and thoughts of self-harm, these services are available 24 hours a day, seven days a week, including holidays:

• Interior Crisis Line Network - 1-888-353-2273
• Suicide Crisis Helpline - 988
• KUU-US (Indigenous) Crisis Line - 1-800-588-8717
• Métis Crisis Line - 1-833-638-4722

Visit our Stories@IH blog homepage

Sign up to receive the Stories@IH email digest twice a week to your inbox