Alcohol-Free Challenge - Warfighter Wellness

Benefits of Going Alcohol-Free

When you go alcohol-free, you will likely notice some benefits immediately and others over time. Drinking alcohol damages multiple organs and systems in your body. When you quit drinking, you’ll likely notice a positive impact on these systems, as well as improved quality of life.

Improved Weight Management: Alcohol contains ’empty’ calories, meaning it offers no nutritional benefit to your health. Cutting out alcohol reduces the calories you consume, which may lead to weight loss, or at the very least, less weight gain, Improved weight management reduces your risk for a variety of health conditions and improves readiness, as well.

Reduced Cancer Risk: Drinking increases your risk of multiple cancers including breast, head and neck, esophageal, colorectal and liver cancer. There is no amount of alcohol that is considered safe — the only way to reduce your risk of developing cancer from alcohol use is to stop drinking.

Higher Sleep Quality: Sleep is essential for hormone and temperature regulation, muscle recovery, weight management and immune function. When you no longer drink alcohol, you’ll notice higher quality sleep and feel more energized throughout the day. Improved sleep means improved performance.

Stronger Heart Health: Drinking, even moderately, damages your heart over time. Cardiac health is important for optimal blood flow to and from your muscles and organs. When you quit drinking, your heart is able to work more effectively and protect your health, especially during aerobic activity and moments of high stress.

Improved Digestive Health: Alcohol is a toxin that damages your liver overtime. Your liver is your body’s filtration system and functions very effectively once you start an alcohol-free lifestyle. Luckily, liver damage can be reversed. Your pancreas, gallbladder, stomach and intestines all function better without alcohol, as well.

Better Mental Health: Alcohol is a depressant, which means it slows brain activity, affects your mood and decreases coordination. If you live with a mental health condition like depression or anxiety, drinking may worsen your symptoms. Drinking is also a negative coping mechanism. When you stop drinking, you’ll likely experience improved mood, less anxiety and increased motivation.

Challenge Yourself to Go Alcohol-Free!

Step 1: Find Your Motivation

Once you decide to go alcohol-free, determine why. It can be one reason, like the health benefits listed above, or something entirely different. Other motivators include (but aren’t limited to) saving money, being more present with friends and family, improving physical and cognitive performance or simply seeing how you feel without alcohol.

Step 2: Determine Challenge Length

Everyone has a different relationship with alcohol and drinking patterns. Choosing a length of time to go alcohol-free gives you boundaries to stick to. It prepares you for a clear amount of time to commit to your goal. Select any amount of time that feels achievable – set yourself up for success! You can always add more time.

Step 3: Choose a Start Date

Some people find it easier to prepare for health challenges when they have a definite date for their new behavior. Whether it’s the first day of the month or on a Monday, having a known start is beneficial to your success. Choosing a start date is also necessary so you can prepare for a successful challenge.

Step 4: Prepare for Alternatives

There are many social activities you may engage in where alcohol is central or present. Make a plan ahead of time for navigating these situations. Identify alternative drinks you can make or order and list out activities you enjoy to replace alcohol-centered activities. Physical activity and participating in your hobbies are great options for substitutes.

Step 5: Share Your Plan

Accountability is essential when starting a new behavior. Tell loved ones your plan and encourage anyone that would like to join you to participate. Since you are engaging in a new behavior, external motivation improves your chances at success alongside what you identify in Step 1.

Step 6: Go Alcohol-Free

Your start date is here, and you are now alcohol-free! Check in daily to see how you feel as you work through your alcohol-free challenge. Recognize moments of temptation to drink and make note of triggers. Adjust your plan as needed for building stronger supports (e.g., more accountability, additional alternative activities) to stay on track.

Reflect and Repeat!

As you move through your challenge, reflect on what’s working and not working. At the end of your challenge, do the same. You may experience benefits you never anticipated and choose to extend your time being alcohol-free. To boost your success, adjust your plan to address any issues that came up during your initial challenge. The longer you are alcohol-free, the more health benefits you will experience. Remember, alcohol is a toxin, and the benefits of quitting lowers your risk for cancer and prevents cognitive decline. Short-term benefits are great, long-term benefits are better.

No matter the frequency on amount of alcohol you currently drink, going alcohol free benefits every aspect of your life. If you have a challenging relationship with alcohol and struggle with the idea of going alcohol-free, talk to your care team about additional support. Additionally, if you notice withdrawal symptoms, contact your care team immediately. Choosing to quit drinking, even if for a period of time, improves your preparedness and supports mission readiness. Build your alcohol-free plan and start your journey towards becoming a healthier Warfighter!