Community Health Connect  is the Calgary West Central Primary Care Network's newsletter dedicated to providing members of our community with the latest healthcare information.

In this issue:

• Try Dry January and these three mocktail recipes
• Help shape the future of Community Health Connect!
• Start the year strong: Simple habits for lasting change

Try Dry January and these three mocktail recipes

Many people choose to embrace Dry January as we enter the new year. This is a month-long commitment to going alcohol-free. This challenge not only encourages self-reflection but also promotes healthier habits for the year ahead (and longer).  

 Here’s why Dry January is worth considering: 

• Improved sleep: Without alcohol, many people experience better quality sleep, waking up feeling more refreshed and energized.
• Increased energy: Without hangovers or tiredness from alcohol, many people have more energy throughout the day.
• Better focus: Alcohol affects brain function; going without it for a month can help improve focus and concentration.

 If you're looking for delicious, alcohol-free alternatives,  try these easy mocktail recipes with five ingredients or less:

1. Caesar: Mix vegetable juice with a dash of Worcestershire sauce, hot sauce, and lime juice; garnish it all with celery.
2. Mojito: Smash mint leaves, add lime juice, a splash of soda water, and a touch of sugar; stir it up and garnish with a lime wedge.
3. Pina Colada: Blend pineapple juice, coconut milk, heavy cream, vanilla extract, and ice until smooth; serve it with a pineapple wedge for garnish.

Dry January encourages self-awareness about your relationship with alcohol and gives you time to assess if changes are needed. This is a great time to practice mindfulness and consider drinking in moderation.

 For more information,  you can also check out the Canadian Centre on Substance Use and Addiction (CCSA) low-risk alcohol drinking guidelines. The CCSA recommends consuming no more than two alcoholic drinks per week to reduce health risks. Remember, these guidelines are about reducing risk, not eliminating it entirely — any alcohol consumption carries some risk. 

For those who find this journey challenging, support is available. The Addiction and Mental Health Help Line is open 24/7, offering confidential advice and resources. If you or someone you care about needs help, call 1.866.332.2322.

Taking a break from alcohol for Dry January is a great way to start the year with a focus on health. Even small steps, like evaluating drinking habits and choosing non-alcoholic options, can make a significant difference in your well-being.  

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Start the year strong: Simple habits for lasting change 

As the new year unfolds, it’s the perfect time to reflect on what we want to achieve, both personally and professionally. While many of us are motivated by the idea of change and growth, the real key to success is in the small, consistent habits we build along the way.

This year, focus on making small changes that set you up for sustainable progress instead of setting big, overwhelming resolutions.

 Here are five practical habits  to help you start the year off right:

• Prioritize mindful movement: Move throughout the day — stretch in the morning, take the stairs, or go for a walk — these actions boost energy, reduce stress, and improve health.
• Limit screen time: Set boundaries for device use, like scheduling times for emails or social media; try tech-free moments, especially before bed, to improve sleep and focus.
• Practice gratitude daily: Write down three things you're grateful for to reflect on before bed; gratitude helps reduce stress and enhances mental well-being.
• Eat more whole foods: Add more fruits, vegetables, and plant-based foods to your meals; choose foods that are rich in nutrients to improve health.
• Get restful sleep: Aim for seven - nine hours of quality sleep and create a calming pre-sleep routine, like reading or meditation, to improve immune function, mood, and productivity.

By making these small adjustments, you’re not just setting resolutions, you’re building lasting change. Start with one or two habits and build from there. Consistency is key to creating a healthier, more fulfilling year ahead.

Here’s to a new year filled with healthier habits, positive growth, and meaningful change!

If you have feedback on any health topics you would like to learn or read more about, please contact us directly at hello@cwcpcn.com.

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