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Prairie Fare: Consider a Dry January (or even a Dry ’25)

Alcohol use is a leading preventable cause of cancer that contributes to 100,000 cancer cases and 20,000 deaths every year in the U.S.

Most months have a national health designation of some kind. For example, February is “American Heart Month” and March is “National Nutrition Month.”

The start of each new year has been known as “Dry January” for the past several years.

This designation has nothing to do with dry skin and dry indoor air due to the cold we experience in January.

Dry January refers to going alcohol-free for at least the month.

As recent headlines and news stories have announced, going alcohol-free is probably a good plan all year. The evidence has been building for many years that alcohol is directly linked to several types of cancer.

According to the U.S. surgeon general’s 2025 advisory, alcohol increases the risk of several kinds of cancer. It does not say “may” increase the risk. Alcohol increases our risk for cancer of the mouth, esophagus, throat, larynx (voice box), breast, liver, colon and rectum.

According to the report, five more women out of every 100 would develop cancer due to consuming two drinks a day. Three more men of every 100 would develop cancer due to consuming two drinks per day. Further, four more women out of 100 women would develop breast cancer as a result of having two drinks a day.

Less than half of all American adults knew that alcohol increases the risk of cancer, according to a 2019 survey.

Alcohol use is a leading preventable cause of cancer that contributes to 100,000 cancer cases and 20,000 deaths every year in the U.S. Across the world, 741,300 cancer cases were attributable to alcohol consumption.

I am sure everyone reading this article knows someone who has had cancer or has experienced it personally, even those who never had a drink of alcohol. Developing cancer is associated with other factors, too.

We can’t change our genetics, of course, but we can take steps to modify our lifestyle habits to reduce cancer risk, including getting more physical activity, eating more fruits and vegetables, having regular health screenings and minimizing alcohol consumption.

How does consuming alcohol increase cancer risk? Scientists have studied the mechanisms of alcohol and cancer.

For example, alcohol can alter cells in our mouth and throat, and cancer-causing agents can dissolve in alcohol and become more easily absorbed. Alcohol affects the hormones in the body, which can promote DNA damage, especially in the case of breast cancer.

Abstaining from alcohol during January is linked with better sleep, increased energy and improved skin. Some people experience mental health improvements, such as reduced anxiety. Others experience weight loss when they skip alcohol.

Previous issues of the Dietary Guidelines for Americans, including the 2020 edition, stated that moderate alcohol consumption is OK. The daily limit was set as one drink for women and two for men. Changes in those recommendations are likely to occur, because consuming “less” alcohol is better for us than “more.”

A can of beer has the same amount of alcohol as a 5-ounce glass of wine or 1.5-ounce shot of distilled spirits. In the future, we may be seeing cancer warnings on alcohol containers.

What if you really like a glass of wine or a beer to “smooth your edges” after a long day?  Try a “mocktail” at a restaurant or at home. If you need a relaxing beverage without alcohol, have a cup of hot chocolate or herbal tea. Try some fruit juice with a splash of lemon-lime soda or carbonated water.

Instead of having a drink, read a compelling book or go for a walk. You may even choose to socialize with friends who do not drink alcohol or bring your own non-alcoholic option.

Sometimes alcohol use is an issue that requires professional help. Seek out a treatment program in your community.

If you have recipes that call for alcohol, such as wine or beer, substitute broth, water or juice.

How about a cup of hot cocoa from a mix you made yourself? During Dry January and beyond, warm yourself with a steaming cup of cocoa made with antioxidant-rich cocoa powder and calcium-rich dry milk.

Peppermint Cocoa Mix

1 cup instant skim milk powder
1 cup unsweetened cocoa powder
1 cup white sugar
½ teaspoon salt
½ cup crushed peppermint candy
½ cup mini semisweet chocolate chips

Mix the ingredients in a food processor and pulse. Add the crushed peppermint candy and mini chocolate chips. Stir until well combined and store in an airtight container. For each serving, place 1/3 cup of cocoa mix to a mug with a cup of boiling water. Stir well and serve.

Makes 12 servings. Each serving has 160 calories, 3.5 grams (g) fat, 4 g protein, 30 g carbohydrate, 2 g fiber and 130 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)


NDSU Agriculture Communication – Jan. 9, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu


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