'Twas the season of feasts and festive beverages, and chances are you added a few pounds. One study found that between Thanksgiving and Christmas, most people put on around 2 pounds, and 14% add 5 or more.

Unfortunately, what's added is rarely lost — and year after year, it adds up to a serious health threat for millions.

You can reclaim a healthier you with a dry January (and beyond?) combined with a Mediterranean diet that emphasizes fruits and veggies and minimal animal protein (fish and skinless poultry).

One study found that people on the Mediterranean diet lost almost 9% of their body weight over the course of a year. And in just two to three months, you can lower bad cholesterol by 10%, boosting heart health, improving your biome. and protecting your brain.

As for a dry January, a review of 62 studies found that drinking any amount of alcohol raises your cancer risk, especially if you have obesity or Type 2 diabetes, smoke cigarettes, or have a genetic risk for cancer. The more you drink, the greater the risk — especially for breast, colorectal, liver, oral, laryngeal, esophageal, and gastric cancers.

However, if you're a healthy weight, exercise regularly, and eat a plant-based, nutritious diet, occasionally drinking low/moderate amounts (less than two drinks) has a much lower risk — especially if it's part of positive socializing.  

Head into the New Year with your eye on achieving a healthy weight and drinking occasionally or not at all (and never alone), and you'll enjoy a truly happy 2026.