Herbal Teas for Dry January

Alcohol consumption increases cancer risk. This 'Dry January', explore how herbal teas can help you wind down in the evening as an alternative to alcohol.

Use herbal teas as an alternative to alcohol this Dry January.

The U.S. Surgeon General has issued a new advisory on the links between alcohol consumption and cancer risk. You can download and read the full report here.

This advisory highlights alcohol use as a leading preventable cause of cancer in the United States, contributing to nearly 100,000 cancer cases and about 20,000 cancer deaths each year.—Alcohol and Cancer Risk, 2025.

Alcohol has always been a part of my family life for as long as I can remember. Just as my parents’ habits shaped my childhood memories, I too have fallen into the routine of weekly consumption—and even daily indulgence when on vacation! Like many of you reading this, I have long operated under the assumption that moderate alcohol consumption—especially red wine—might be acceptable, or even beneficial, for my health. However, emerging scientific evidence increasingly suggests otherwise. Even modest alcohol consumption has been linked to an elevated risk of various cancers, including those affecting the gastrointestinal tract, liver, and breast.

Alcohol consumption increases cancer risk. Source.

How does alcohol increase cancer risk?

Cancer develops when our bodies experience malfunctions at the cellular level. Under normal circumstances, our immune system patrols and neutralizes rogue cells. However, when cellular damage surpasses the immune system’s capacity to manage these damaged cells, the balance shifts, and cancer can emerge.

But how exactly does alcohol increase our risk of cancer? There are four main pathways:

1. Formation of Acetaldehyde: The breakdown of alcohol produces a chemical called acetaldehyde, which damages DNA in cells, causing them to malfunction or die.

2. Oxidative Stress: Alcohol increases oxidative stress by raising the number of free radicals in the body. These free radicals can damage cellular building blocks, such as proteins and cell membranes. Oxidative stress also promotes inflammation, which can lead to a chronic inflammatory state linked to other health issues, including chronic pain and heart disease.

3. Hormonal Changes: Alcohol alters hormone levels in the body, including increasing estrogen levels, which are associated with a higher risk of breast cancer.

4. Enhanced Absorption of Carcinogens: Alcohol facilitates the body’s absorption of environmental carcinogens (cancer-causing agents), such as pollutants found in the air.

Four ways alcohol causes cancer. Source.

There are many reasons people consume alcohol. For some, it is to dull the pain of a chronic condition, to relax, or as a social lubricant. For many others, it becomes part of their end-of-day routine. However, like any routine or daily habit, old habits can be replaced with new, healthier rituals.

What is ‘Dry January’?

The tradition of dry January began in 2013 as a public health campaign in the United Kingdom. Today, this tradition is a global phenomenon. Participants abstaining from alcohol even for one month have reported:

• Increased well-being and general self-efficacy according to a study on 4,232 adults.

• Improved sleep and energy among participants in the Alcohol Concern campaign.

• Weight loss, reduction in cholesterol and glucose levels based on a small experiment with 10 individuals.

How can herbal teas help?

Is there anything more delightful than taking a moment to prepare a steaming cup—or even a pot—of your favorite herbal tea or blend? Whether you use pre-bagged tea or loose-leaf varieties, the simple act of boiling water, letting the tea steep, and savoring its flavors—alone or in the company of a friend or loved one—can transform the moment into something special.

In addition to using the ritual of tea as a replacement for alcohol, many herbal ingredients offer remarkable health benefits. Herbal teas are rich in vitamins, minerals, and antioxidants that help reduce oxidative stress and combat chronic inflammation. Beyond these general health benefits, certain teas are perfect for promoting relaxation at the end of a long day. Some of my favorites, whether enjoyed individually or as part of a blend, include peppermint, lavender, catnip, lemon balm, holy basil (Tulsi), ginger, passionflower, hibiscus, lemongrass, thyme, linden, rose hips, and chamomile. These not only taste great, but also offer pharmacological benefits! For example:

• Ginger has potent an anti-inflammatory and anti-nausea effects.

• Linden is a potent antioxidant and has mucilage that soothes the throat.

• Peppermint is rich in menthol, used as an antitussive (cough remedy).

• Thyme contains thymol, which exhibits powerful antimicrobial properties.

• Lemon balm is rich in terpenes and Vitamin C, exhibiting antiviral properties as well as mood and sleep enhancement.

At select speaking events, I also host an herbal tea blending activity. Here’s the worksheet I distribute to participants—try it at home! You can find these ingredients at your local health food store or order them online from retailers like Amazon.com or Mountain Rose Herbs. My personal favorite, no matter the season, is the Calming Garden Blend, a soothing mix of lemon balm, catnip, Tulsi, and peppermint I grow in my home garden. This blend, featuring four members of the mint family, is my go-to for unwinding at the end of a busy day.

Herbal tea blend recipes.

Which teas to avoid?

If your goal is to replace alcohol consumption in the evening, be sure to avoid any herbal tea ingredients containing stimulant methylxanthine alkaloid compounds like caffeine. Focus on the ingredients to help you relax instead.

Avoid these at night: Green tea, Black tea, Oolong, Earl Grey, Lady Grey, Yerba Mate, Mate, Pu’erh tea, Yaupon Holly, Guarana, English Breakfast, Irish Breakfast, Match, White tea, Mate, Chai tea, Chocolate, and Sencha tea.

Share your ‘Dry January’ journey!

I hope you’ll consider joining me in giving booze a break this month and bringing more herbal teas into your daily routine.

I’ve opened the comment section on this post to all readers. Do you have any favorite herbal teas or other rituals that have helped you take a break from alcohol? Have you noticed any health benefits—such as reduced anxiety, better sleep, improved mood, weight loss, or healthier hair and nails—after cutting back or eliminating alcohol from your diet? Please share your experiences in the comments below. I believe many readers will benefit from this chance to learn from one another.

Yours in health, Dr. Quave

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Cassandra L. Quave, Ph.D. is a Guggenheim Fellow, CNN Champion for Change, Fellow of the National Academy of Inventors, recipient of The National Academies Award for Excellence in Science Communication, and award-winning author of The Plant Hunter. Her day job is as professor and herbarium curator at Emory University School of Medicine, where she leads a group of research scientists studying medicinal plants to find new life-saving drugs from nature. She hosts the Foodie Pharmacology podcast and writes the Nature’s Pharmacy newsletter to share the science behind natural medicines. To support her effort, consider a paid or founding subscription to Nature’s Pharmacy or donation to her lab research.

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