“Dry January” and Co. in the check – About the sense or nonsense of New Year’s resolutions – News


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Anyone who has been following a resolution for three weeks, asking themselves the question of meaning and is on the verge of giving up: This is the influence that New Year’s resolutions such as “Dry January”, “Veganuary” or more exercise have on their health.

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This is the use of “Dry January”: Abstaining from alcohol for a month has a positive effect on the body, research shows. At a University of Sussex study 69 percent of those surveyed said they felt healthier and 67 percent felt more energy during the time of abstinence. 58 percent of respondents noticed weight loss and 71 percent slept better.

Health scientist Frank Wieber confirms the positive effects of abstaining from alcohol: “Scientific reports show that, among other things, liver fat levels, blood sugar and cholesterol levels improve.” These are important levers for reducing the risk of chronic diseases. But there is a sober realization: the effect only lasts as long as you avoid alcohol. “Dry January” often leaves you with the realization that you can get along well without alcohol, says Wieber.

This is the use of the sugar challenge


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Giving up sugar for a month is definitely not a bad idea, says Philipp Gerber, endocrinologist at the University Hospital of Zurich. “In principle, table sugar is not something we need and has many negative effects on our metabolism.” Because it not only consists of glucose molecules, like other starch products, but also of fructose, which can cause additional harm to our body. “Fructose can lead to increased fat production in the liver, which in turn is a starting point for sequelae such as fatty liver disease or diabetes,” says Gerber.

You can easily avoid table sugar (such as that found in sweet drinks and chocolate). The body will still consume enough sugar: “Sugar molecules are in all carbohydrates,” says Gerber.

Nevertheless, one should not overestimate the effect of a temporary avoidance of sugar, as the expert also emphasizes: “The body does not benefit enormously from a single month.” Rather, the body would benefit if you permanently reduce your sugar consumption. That’s why the sugar challenge is a good thing as a starting point for a long-term, conscious approach to sugar. However, Gerber would only recommend a sugar challenge to a limited extent for people who want to lose weight in the long term. There is a risk that a sugar-free month could lead to a yo-yo effect.

This is what “Veganuary” is useful for: The idea of ​​abstaining from animal products for a month needs to be viewed in a differentiated manner, emphasizes Philipp Gerber, endocrinologist at the University Hospital of Zurich. According to current studies, veganism is not healthier than a vegetarian or Mediterranean diet. However, a diet that is very heavy on meat is not healthy either. “Too much fatty meat – such as sausages – can promote cardiovascular disease, among other things.”

Anyone who ate a lot of meat over the holidays would be well served by giving it up for a month, says Gerber. But just giving up meat for four weeks and then eating as before for eleven months doesn’t do much good. “However, it could be a trigger to think more deeply about how you want to eat in the future.”

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Put on your shoes and start walking: It’s not as easy as it sounds. We often find it difficult to implement our resolutions.

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This is useful for more sport: Several studies have proven that sport not only has a positive effect on the body, but also on the mind. Not only does life expectancy increase, but also the ability to concentrate. Sport also increases the immune system. But how much exercise does it have to be?

Medical studies have shown that 150 minutes per week of moderate-intensity activities – such as walking – are enough to have a positive effect on health. For higher-intensity activities – such as jogging – 75 minutes per week is enough. It is important to incorporate small steps into everyday life, says Wieber. “You don’t have to run a marathon straight away.”

This is what “Digital Detox” is useful for: Spending less time in front of the screen for a month – that could be a challenge for many in the digital age. It would definitely be worth it, as Alexander Ort, researcher in the field of health communication and health psychology at the University of Lucerne, explains: “A long period of use can, under certain circumstances, have a negative impact and lead to feelings of stress and sleep disorders.”

The expert therefore sees an opportunity in “Digital Detox”: “It can help reflect on our previous usage habits.” In addition to the time spent in front of the screen, it’s also about what you consume and why, says Ort. “If you ultimately have the feeling that you are benefiting from conscious abstinence, the likelihood that you will maintain the changed behavior increases.”

This is how resolutions work


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American writer James Clear has developed behavior change tips to help solidify new habits.

1. Make visible: For example, if you want to do more sports, you should put your jogging shoes next to the front door. If you want to learn a new language, you should put the books on the dining table. Little things remind you of your New Year’s resolutions.

2. Make it attractive: The easiest way to keep a New Year’s resolution is if you really want to do it. If you’re not a fitness type, you shouldn’t force yourself to go to the gym, but instead choose another sport that’s fun.

3. Make it easy: Small steps lead to success. For example, if you want to eat a vegan diet, you should first only eat vegetables, then gradually give up meat and only at the end all animal products.

4. Reward yourself: The cardinal rule of behavior change is: What is rewarded gets repeated. What is punished is avoided. The human brain has evolved to prefer immediate rewards over delayed rewards. Therefore, we are more likely to repeat a behavior if we reward ourselves for it immediately afterwards.

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