Because it’s worth it

If you began January with a health kick but are starting to flag, reminding yourself of the benefits may help you keep going. Here James Moore reveals the health boosts from giving up drinking, Veganuary or ditching cigarettes

ALCOHOL

Tens of thousands of people across Ireland are believed to be taking part in Dry January this year.

People who drink habitually may suffer with some mild withdrawal symptoms such as anxiety or sleep problems for the first 72 hours. If you think you’re dependent on alcohol, consult your GP before going cold turkey as there could be more dangerous withdrawal symptoms.

After a week off the sauce, the quality of your sleep should improve and your energy levels will be boosted thanks to increased hydration.

A couple of weeks in, you’re less likely to suffer from acid reflux as your stomach settles.

From about three weeks your blood pressure starts to come down and following a month alcohol free, research shows your heart rate and cholesterol will probably be lower.

Your skin may look better, and you’re likely to have more mental clarity and a bolstered immune system. Also, your risk of type 2 diabetes and liver disease will have reduced, with liver fat typically down 15 per cent.

In one study, 49 per cent of people lost weight after a month as they consumed fewer calories.

Taking time out from the booze brings long-term benefits – a University of Sussex study found that 70 per cent of those who took a month off drink were still consuming less seven months later.

A 2018 study found that this reduces your risk of strokes, heart disease and increases your life expectancy.

■■TOP TIP: If you return to alcohol, remember that it is highly recommended that you take three days off alcohol each week, the whole year round.

MEAT

You’re likely to start losing weight. A 2015 review of studies found that the average person who switched to a veggie diet lost an average of 10lb in the first year.

Experts say that without so many fats, salts and sugars, your sense of taste may get a boost.

Your healthy gut bacteria will increase.

You may even smell nicer. A Czech study found that men on a meat-free diet for two weeks were found to have better body odour than meat-eaters.

Over time you’ll lower your risk of bowel cancer and, as processed meat is linked to heart disease, your chances of developing it will probably be lower too.

■■TOP TIP: Going meat-free can risk a lack of nutrients like iron, calcium and vitamin B12. Eating pulses and fortified foods can help.

SMOKING

Just 20 minutes after having your last cigarette your pulse rate returns to normal and your blood pressure and circulation begin to improve.

After eight hours, the carbon monoxide levels in your blood have halved and by 48 hours are gone.

After two days, your lungs are clearing mucus, your taste and smell improve, and breathing is easier after 72 hours.

Make it to 28 days and you are five times more likely to quit for good.

Health experts say after a month your complexion may improve.

Three to nine months after quitting, coughs, wheezing and breathing problems ease as lung function is boosted by 10 per cent.

Stay smoke-free for a year and your risk of a heart attack drops by a half, while after 10 years your chance of developing lung cancer is 50 per cent less than a smoker’s.

■■TOP TIP: You’re four times more likely to quit with support. Google HSE Stop Smoking to find help near you.

Quit smoking for a year and your risk of having a heart attack is cut in half