The Road to a Healthier Me (Part 1)

Essential Shopping List for preparation

• Herbal tea (I stocked up on nettle & dandelion)
• Kombucha - lots of great options available.  I particularly like SynerChi Kombucha Ginger & Tumeric Lemonade (available in SuperValu)
• Non-alcoholic beers or wine (for those cravings).  Try Lucky Saint Hazy IPA (available in Tesco & Dunnes) and Aldi's IPA brewed by Roadworks is also good if you like craft beer.  Peroni 0% does the job too.
• Fill bottles with water & put in the fridge - it's important to stay hydrated & use these weeks to give your body a good detox cleanse.

And so it begins ... 23 February 2025

Day 1 - Lesson learned: Sunday is a good day to start.

Just a regular Sunday, like any other.  Had a few glasses of wine last night and made sure to finish every drop in preparation for today (kinda regret that now !!:)). Feeling good & feeling ready.  Even with the Sunday blues looming, I don't need a glass of wine to feel better.  I made my own version of Maple Spelt Cookies (see recipe in PEPHER Recipes section) and these crunchy bites were my treat in the evening with a cup of nettle tea. Who needs wine??!  Day 1 is always the easiest. 

Fact:  Long-term drinking can take its toll on your brain but some experts say that within one year of abstinence, most alcohol damage can be reversed or improved.

Day 2 - Lesson learned: Distract yourself as much of possible.

Okay, although it is only Monday and I often refrain from drinking alcohol so early in the week, I did have cravings for a glass of wine as the day went by.  For no particular reason other than the likely fact that I knew I couldn't.  I decided to make some plans for early Tuesday morning that required a fresh & clear head.  I went for a 4.5km walk while listening to the latest interview on the Conan O'Brien Needs A Friend podcast (one of my favourite podcasts!) with Jason Bateman.  I ate the Happy Pear Ultimate Vegan Chilli for dinner, drank a glass of still water with a squeeze of lime and ended the day by watching the SAG awards on Netflix with a cup of dandelion tea - I made it!

Fact: It is said that if you continue to drink wine daily against your better judgement, you should probably stop.  The guilt begins to feel worse than the hangover.

Day 3 -Lesson learned:  Treat yourself to something nice.

A good day, the sunshine helped!  I didn't sleep a wink, maybe an hour... or two max.  Could my body be starting to flush out those toxins? I bought Specially Selected Kombucha in Aldi - Pink Grapefruit and Ginger & Lemongrass (made in Ireland).  Tried the Pink Grapefruit so far - sweet with a kick! Splurged on my first pair of flared jeans in Penneys - elastic waste €24 - very loungey!  Feeling compelled to keep the treats coming.  Weekend on the way but I will worry about that then. 

Fact:  According to www.drinkaware.ie, your body prioritises flushing out the toxins from alcohol.  This may interrupt nutrient absorption & fat burning.

Day 4 - Lesson learned: You are not going to feel brilliant immediately.  It takes time.

Had a great night's sleep - finally!  How am I feeling?   Appearance - no change if not worse! Energy - definitely feeling a bit of get up & go. Cooked Ancho Chilli  Beetroot & Bean Burgers (UK Chef Thomasina Miers recipe) that racked up about 5000 steps while making.  Mind - only a slight shift to feeling more clarity.  Not significant enough to say if this is down to detox, sunshine or hormones.  The good news is that I had no cravings for alcohol.  The upcoming sober weekend is however playing on my mind.

Fact:  Excess alcohol can trigger chemical reactions in the body resulting in a distinct unpleasant body odour secreted through sweat glands.

Day 5 - Lesson learned: Keep your sober news to yourself.

For me, Thursday is normally the gateway to the weekend that's worth celebrating with a glass of chilled white wine (or two). I was surprised that I felt okay without that celebratory treat this evening.  Maybe because this isn't my first rodeo at trying to give up the liquid pleasure - perhaps it gets easier over time?  I'm loving the Aldi Ginger & Lemongrass Kombucha with  a wedge of lime.  Another tip that I have learned so far this week - don't announce your plan to take a break from alcohol or talk about it incessantly to family & friends.  Keeping it to yourself takes a bit of pressure off - after all, you are doing it for you.

Fact: Fining wine is an ancient process in which a material that aids clarification is added to the wine.  Some wines use 'isinglass' which is a substance derived from the air bladder of fish - usually sturgeons.  

Day 6 - Lesson learned: Identify your wine triggers & find a good 0% alcohol substitute.

Friday has arrived.  Feeling fresh after a sober Thursday evening.  New addition to my face - a red dry patch has formed under my right eye.  I would have thought that after a reasonably healthy week, my skin would be on the path to glow-dom but maybe things have to get worse before they get better - that ole chestnut!   With a planned visit to my mother, I knew that Patrick Kielty would be featuring in my evening.  Normally this would be somewhat tolerable with a glass of wine in hand.  But two bottles of 0% Roadworks IPA would have to do the job.  I can't say that I didn't think about wine throughout the evening but not in a way that I was longing for it.  It made me realise that my love of drinking may not be an addiction but perhaps it is more like an associative habit that has been forming for many years.  It seems my Friday evening triggers are... Start of weekend  + Visit to my mother + Late Late Show = big glass of wine.  There are many triggers!

Fact: All habits proceed through four stages in the same order: cue, craving, response, and reward. This four-step pattern is the backbone of every habit, and your brain runs through these steps in the same order each time.  (James Clear - Author of #1 New York Times bestseller, Atomic Habits.)

Day 7 - Lesson learned: Treat yourself with the money you saved after your sober week.

Now with a full week down, abstaining from alcohol isn't getting any easier.  In fact, I have learnt just how much time I spend thinking about alcohol (or should I say wine).  Normally on a Saturday, I would be planning to purchase a good wine to celebrate Saturday evening and be willing to pay at least €15 for a good quality wine that I know I'll enjoy.  And of course, one bottle mightn't be enough to see me through until Sunday so I would usually purchase 2 or maybe even 3.  What surprises me is that I would think nothing of paying out almost €50 for three bottles of wine that inflict a nasty hangover and unnecessary guilt on me the next morning.  I'm happy to say that I didn't give in to the wine pangs despite the fact it was 'always on my mind'.  I went for an evening walk and drank three bottles of Lucky Saint 0.5% Hazy IPA (delicious btw!).   I also made a plan to get up early to go for a walk to mark the hangover free occasion.

Fact:  Sales of non-alcoholic beers increased by 18% in 2023.  The ingredients are the same as alcoholic beers - water, hops, malt & yeast - that are brewed using a heat or straining method to remove the alcohol.  Some brewers use a control method by adding non-fermenting ingredients to stop the amount of alcohol exceeding the desired amount, usually 0.05%. The selection of non-alcoholic beers available in shops &  supermarkets is getting better & better all the time.

Day 8 - Lesson learned: Try not to dwell on the days ahead.  Take it one day at a time.

I got up early and went for 5km walk as planned.  To be hangover free and have energy feels amazing.  However, there is a fear rising within me.  With one full week done, what if this feeling is too good to let go?  Do I really want to give up drinking wine/alcohol forever?  In my heart I know that as soon as I pop open my next bottle of wine (whenever that is), I will be right back where I started and all these good feelings will dissipate as if my healthy endeavours never happened.  STOP!  I need to focus on the now and not worry about my future relationship with alcohol.  I am doing good as the new week begins. 

Well done if you're still with me - we should be very proud!

Fact: It is recommended to increase water intake when going through an alcohol detox (approx. 3 litres per day).  This assists the body to flush out toxins and re-balance electrolytes in the body.

Day 9 - Lesson learned: It's time to start taking control.

Monday has rolled around again, quicker than I anticipated.  I do feel happy that I have gotten through the weekend without wine, a certain sense of achievement.  It is crazy when you think about the hold something can have on you.  As the week begins, I'm starting to realise that I am being controlled by my habit or addiction.  I am at the mercy of this powerful drug and I need to figure out how I can to turn the tables.  This is my mission for the week. 

Fact: The current EU framework legislation on labelling provides an exemption to alcoholic drinks from having to include ingredients and nutritional information on the packaging.

Day 10 - Lesson learned: Don't become complacent - your sobriety is a big deal!

Just another Tuesday.  The novelty of patting myself on the back for turning over a new leaf is  starting to wane.  I am feeling a bit MEH about my accomplishment over the last ten days.  The props & substitutes are becoming an ongoing reminder of my abstinence and maybe I need to figure out a way to normalise my sober life without all the distractions.  Wait a minute! This sudden complacency could be the beginning of a slippery slope as my manipulative brain tries to play down what I have accomplished. I need to keep reminding myself that staying sober IS a big deal and the rewards & back pats are important to keep pushing me forward. 

Fact: Many wine makers add loose oak chips to wine in order to create the oak notes in the finished product.  This is cheaper & quicker than ageing wine in barrels and it is often difficult to tell the difference between the two processes if the oak chips are added correctly. The timing and amount used can impact the resulting wine (and often the chips are not sanitised).

Day 11 - Lesson learned: Stay positive despite the slow road to looking & feeling good.

Why am I not feeling healthier?   The new me loves waking up each morning without questioning why I drank the night before, albeit one glass or one bottle of wine.  But when I look in the mirror expecting to see a dewy wine-free face,  I see dark circles, dry skin and a saggy jaw looking back at me.  I was sure by now that I would start to see some signs of freshness in my appearance but I am sorry to say, I think I actually look worse than last week.  I went to the pharmacy to buy more moisturising products to help remedy the situation but deep down I know that something internally is off balance.  On a positive note I do feel less anxious and I guess a bit sharper than usual.  I need to stay hopeful that all cylinders will fire up soon to make me feel like it's all worth the effort.

Fact: During the first two weeks of detox, your body may continue to feel the lingering effects of long-term alcohol consumption as your hormones begin to re-balance.  This may include brain fog, irritability and dehydration.

Day 12 - Lesson learned: You may start to wonder why you are doing this again?

It is only day 12... I have to remind myself why I am doing this again?  I said at the start of the week that my mission is to take back control of me. The hold of wine/alcohol has been creeping up for many years.  I reminisce about the time when it all started back in the 2000’s when a glass or two in the evenings was considered normal and relaxing.  The quality of wine was improving and it was a nice accompaniment to dinner or evening snacks.  There were no real health concerns as smoking cigarettes was the main focus of our demise back then (mine anyway).  A bottle could last for 3 days as you worried about the freshness of the wine.  Then out of nowhere, it suddenly felt a shame to leave that last glass in the bottle and as time went by, the endgame was to finish the bottle each night.  So where did we go from there? (to be continued)

Fact: There are approximately 7 calories in one gram of alcohol.  This is almost the same amount of calories as one gram of fat. The calories from alcohol offer little-to-no nutritional value.

Day 13 - Lesson learned: On the toughest days, remember there are no benefits to drinking wine.

Honestly, this has been the toughest day yet.  It’s Friday, it’s been a long hard week and I really felt like giving in.  Thoughts came into my head like ‘who really cares if I drink?’ or ‘I’ve been so good, I can start again next week’.  We had a friend over for dinner to add to the occasion & my cravings.  I bought a bottle of 0% sparkling wine (Mionetto €8 Supervalu) to see me through but it wasn’t an easy decision. I somehow reminded myself that if I gave in, I would be full of regret and guilt. It’s just too easy to open a bottle of wine and the way I was feeling, I would have finished it and then some. I made it through, had a lovely evening and went to bed feeling strong.  

Fact: In my opinion, the Irish government could do better with assisting people with alcohol or drug addiction.  For example - The HSE Drugs & Alcohol Helpline has opening hours - Monday to Friday between 9:30am and 5:30pm? This should be available 24/7 - not good enough!

Day 14 - Lesson learned: The results are in … finally, the hard work is starting to pay off.

With two weeks of sobriety completed, I am beginning to see and feel the benefits, finally!  Although my skin continues to feel dehydrated, I look marginally fresher and feel confident.  I know it will be different for everyone but 14 days seems to be a notable landmark on the road to sobriety.  I went to the cinema in the evening and afterwards drank two 0% beers back home.  My biggest wish now is to stop thinking about the fact that I’m not drinking.  I’m wondering when that phase kicks in?

Well done to anyone taking this journey with me.  Although it has been a rocky road, we are starting to move into smoother territory... stay positive!

Fact: Alcohol is a toxic, psychoactive and dependence-producing substance that has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer.  It is one of the most preventable causes of cancer after smoking. (Read more on the World Health Organisation website)

Day 15 - Lesson learned: Remember to breathe!

We all know that drinking alcohol is a crutch for many?  It can help people to escape from the realities of daily life.  That first sip of wine instantly makes you feel relaxed and any issues that were troubling you earlier go out the window for a few hours.  The only problem is the next day, the worries you had the day before are still there and you are now feeling hungover, guilty and less able to cope with the day ahead.  I digress today as the sober me felt extremely uptight and tense throughout the day, presumably another step in the journey.  I am not sure of the exact reason but I found that I had to consciously remember to breathe and focus on my breath to release the built-up tension. And who knew? Breathing is a life line in more ways than one.

Fact: Studies have shown that the human body can release 70% of its toxins through breathing. 

Day 16 - Lesson learned: Weigh up the pros & cons of sobriety in your journey so far.

Monday has rolled around again.  So if I am to compare my past two weekends to my normal wine-filled weekends, what are the differences that stand out? 

• No Hangovers (pro) Skin feels fresher & clear (pro) Dark circles around the eyes are starting to fade (pro) Feel more confident (pro)
• More energetic & active - (pro) Less anxious & stressed - (pro)
• FOMO (Fear Of Missing Out) - I have missed out on relaxing evenings with dinner, candles, movies & glasses of wine* - (con)

*Why does wine have to be part of the picture here?  What difference does it actually make to the pleasurable evening?  Wouldn't the enjoyment be the same if I sipped a glass of kombucha, juice or 0% alcohol beverage?  It's back to Day 6 when I wrote about associative habits.  It's mindless drinking that is causing harm to our health and I ask myself if I actually even like wine - the smell, the taste, the price?  That's what I need to figure out over the next few weeks.

Fact: A bottle of white wine (12.5%, 750ml) contains 564 calories and 22.5 grams or 4.5 teaspoons of sugar. (www.drinkaware.ie)

Day 17 - Lesson learned: Remember to stay strong - it will be worth it!

(cont’d from Day 12).  So that last glass at the end of the bottle was rarely left behind. And if kept until the next evening, the likelihood is that this would be followed with a fresh new bottle. So the ritual goes on & on until it slowly grasps you without any warning. The reasons for drinking wine in the evenings vary for many - a reward after a hard day at work, juggling family & childminding duties or maybe just to escape the boredom & drudgery of daily life.  At the end of Day 17, I am not sure how I feel.  At this point all I can say is that giving up alcohol is tough but I'm sure as time goes by, it gets easier. Stay strong!

Fact: There is a distinct difference between alcohol addiction and alcohol dependence.   Addiction is psychological whereas dependence is more physical.

Day 18 - Lesson learned: Bye bye wine belly!

Today I tried on an old pair of jeans that I haven’t worn in years… and they fit!!  Another benefit that I am reaping as the sober days go by.  My wine belly has definitely started to shrink and overall, I think I feel a little lighter.  And my hair and nails feel healthier, stronger & less dehydrated.  As more positive side effects continue to show, I am reassured that I am going in the right direction.

Fact: During menopause, alcohol can play a significant role in contributing to weight gain, particularly around the midsection. It is calorie-rich and can impede the body's ability to burn fat effectively, thus it's a major factor in the development of what's often referred to as the 'menopause belly'. (My Menopause Centre)

Day 19 - Lesson learned: A clear head enhances your ability to cope

So over the past few weeks I’ve been thinking about how many times I would normally blame my shortcomings on the fact that maybe I had a few drinks the night before.  For example if I’m late for a meeting, forget to put out the bin, spill coffee down my blouse or burn a cake in the oven.  The truth is, these blips happen whether you are sober or a regular drinker but it's your ability to cope with these occurrences that matters.  It’s Thursday and I’m about to enter a third weekend without drinking. I’m feeling calmer than the last two weekends but the cravings still niggle.  I can do it, you can too… bring it on!

Fact: From May 2026, all alcohol products sold in Ireland will be required to include health warnings on their labels.

Day 20 - Lesson learned: Not drinking alcohol is one less thing to worry about

The long weekend begins. I have come to realise that not drinking gives me one less thing to worry about in my life.  Normally when I’m in drinking mode, I insist on planning my drinking schedule for the weekend ahead (if staying in).  How many bottles of wine should I buy?  Would three bottles be enough over the long weekend?  What if I run out? Maybe I should buy four or even five just to be safe.  And for sure I am going to feel hungover in the mornings so I need to make sure that there is plenty of stodgy carb-filled food in the cupboard & fridge and of course a stash of painkillers to ease any guaranteed headaches.  As the weekend goes by I would tolerate my racing heart, jabby pains and full blown dehydration all in the name of wine.  And for what?  Isn’t not drinking so much easier?

Fact: A report published in 2024 by the Health Research Board (HRB) indicated that on average of four people die every day in Ireland from alcohol use.

     Day 21