Getty Images; Natalie Ammari/BI
The US Surgeon General Dr. Vivek Murthy issued a warning Friday, saying alcohol causes cancer and no amount of alcohol is safe.
Still, going fully sober doesn't always work for everyone.
Katherine Metzelaar, a registered dietitian, told Business Insider that, unless a client has experience of substance abuse, she usually recommends drinking in moderation over participating in events like Dry January.
"Cutting it out entirely often leads to the cycle of restricting alcohol and then binging alcohol," Metzelaar told Business Insider.
To make alcohol moderation less vague, some people follow the "1-2-3 rule," a rough guideline on how much to drink each day. According to the US Coast Guard, the 1-2-3 rule is:
Metzelaar says there "isn't a one-size-fits-all answer" to alcohol consumption, but the 1-2-3 rule roughly falls in line with the CDC's advisory of no more than a drink a day for women and two drinks a day for men.
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She said not a perfect rule, especially since drinking notoriously makes it tougher to control impulses or always keep track of drinks.
For some, it can be a helpful starting point for cutting down on alcohol, particularly in social settings.
Metzelaar said guidelines like the 1-2-3 rule can help some people stick to a plan. At the same time, drinking can make you lower your inhibitions and go for that third drink every time.
To make the most of the rule, she recommended setting an intention before a social event, such as only having one drink that evening, drinking water between each alcoholic beverage, or ordering mocktails all night.
To really keep up the habit of alcohol moderation, Metzelaar suggests journaling how much you drink every day to "get a sense of what the patterns are."
Because the rule isn't foolproof, she said it's helpful to know the emotions behind wanting to drink more, such as social anxiety. "That's worth getting really curious about," she said.
Caroline Susie, a registered dietitian who primarily works with women, said her clients have tracked patterns like work stress or coping with childcare responsibilities. That can help them know when they're more tempted to go over the 1-2-3 rule.
Even if you follow the 1-2-3 rule each time you go out, you should also be mindful of how often you consume alcohol in general. Studies show that drinking 1-2 drinks a day is still linked to cancer.
Alcohol is the third leading cause of preventable cancer in the US, after smoking and obesity, according to the US Surgeon General's advisory.
To lower your intake, Metzelaar recommends going without alcohol for at least a few days a week. For example, you might abstain from drinking during the week and then have a glass of wine with friends over the weekend. Some people prefer being "dry by default," only drinking on rare occasions.
With the growth of the sober-curious movement, Susie said it's easier than ever to make alcohol swaps with N/A beers and sparkling water when you're socializing.
"There are just so many things that you can reach for that can still feel like a treat," she said.
