The rise of NoLo: Many young people opting to reduce alcohol consumption
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This month, the U.S. surgeon general released a new advisory on the link between alcohol and cancer risk.
The advisory includes a series of recommendations to increase awareness of the link, including proposing the addition of a warning label on alcohol.
“Alcohol is a toxin. The more alcohol that is introduced into your body, the more it's circulating around waiting to be metabolized,” said Melinda Johnson, clinical professor in the College of Health Solutions at Arizona State University and ASU Online. “While it's doing that, it's damaging tissue it comes into contact with. That's why we see increases in certain types of cancer, especially with the GI tract, in people who abuse alcohol.”
It's a timely warning, as many Americans take the month of January to cut back on their alcohol consumption, a trend known as "Dry" January.
Last year, an estimated quarter of Americans over 21 participated in Dry January.
But reducing alcohol consumption year-round — called the NoLo lifestyle (no-alcohol or low-alcohol) — is also a growing trend among younger people. It's also driving demand for fun alcohol alternatives like mocktails.
“I've noticed in my profession that the younger generation, college students and high school students, are for the first time taking an interest in living sober,” Johnson said. “They’re committing to a sober lifestyle.”
According to the 2020–2025 Dietary Guidelines for Americans, adults of legal drinking age are encouraged not to drink or to drink in moderation — defined as two drinks or less per day for men and one drink or less per day for women — although according to the World Health Organization, when it comes to alcohol consumption, there is no safe amount.
And Johnson, a former national spokesperson for the Academy of Nutrition and Dietetics and a health and nutrition expert, says that the health effects extend far beyond a night of drinking.
For those thinking about giving NoLo a try in 2025, Johnson shares some opportunities, tips and tricks.
How to get started
- Practice Dry January: Use this 31-day challenge as a tool to start cutting back on alcohol. Doing it with a group can make the experience more successful.
- Engage in mindful drinking: Consider reducing alcohol consumption as a self-care technique.
- Consider your budget: Alcohol can be expensive. Save money by drinking one less when going out or skipping alcohol altogether.
- Make small changes: Total abstinence isn’t always necessary or desired. Instead, try swapping the usual suspects with lower-alcohol options. Additionally, reduce the amount you're consuming by saying no to pre-gaming or skipping shots.
- Create a fitness resolution: People looking to track calories and get healthier in the new year often cut out alcohol as a first step. They can experience better sleep and easier workouts as a result. But it's important to also be mindful of non-alcoholic alternatives as some mocktails have as many — or more — calories in them as mixed drinks.
Make healthy habits stick
- Social media: Influencers often create clever hashtags (#dryjanuary, #sobercurious, #mindfuldrinking) that bring awareness to types of sobriety and help people connect with like-minded individuals. Finding a group working toward the same goal can help make it easier to build and maintain new habits.
- Watch for social cues: In the past, people were often questioned about their choice not to drink or assumptions about being in recovery. The stigma around sobriety has lifted in recent years, making it easier to say “no, thank you” without explanation.
- Honesty is the best policy: If you had a drink during Dry January, was it because you had to have a drink or because you were celebrating your cousin’s wedding? Knowing the difference can help establish an understanding of how alcohol fits — or doesn’t fit — into your life.
- Try, try again: If you fell off the wagon, you can get back on. If Dry January was a bust last year, do it again this year. Practice makes progress and every little bit counts.
- Be kind: Learning to make sober choices takes time and patience. Give yourself — and others — grace on this journey.
- Be open to help: Alcohol use, like any addictive substance, can be influenced by genetic predispositions, in which case seeking professional support might be part of the journey.
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