Wellbeing

Health and fitness tips to make the most of your sober month!

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Top 10 Hacks to get you through Go Sober for October

By Juliet Hodges, Bupa UK on

Bupa UK’s behaviour change advisor Juliet Hodges shares her top ten hacks to help all those who are going booze-free this October.

Believe in yourself

You might be feeling apprehensive about a whole month without alcohol and wondering if you have the willpower to last a full 31 days. Research shows that yes, you do – as long as you believe you do. People who believe that willpower is unlimited tend to be better at dealing with tasks that require self-control, and also tend to be happier. Tell yourself that you can do it, and it’s more likely that you will!

Get your friends on board

Our friends and family are vital to our success with this kind of thing , – they can either be your biggest supporters, or biggest liability if they’re...

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How to avoid the sweet-tooth when you give up alcohol

By Juliet Hodges, Bupa UK on

‘Go Sober for October’ 2017 is well underway and Bupa UK’s behaviour change advisor Juliet Hodges has shared her top tips to how avoid sweet treats during a booze free month.

Overindulging with sugary treats is a really common antidote to giving up alcohol or taking a break. Sugar is a particularly potent replacement because it has a similar effect on the brain as alcohol, releasing dopamine which gives us a feeling of pleasure. So how can you beat the odds and avoid sugar while you Go Sober for October?

Try “if-then” planning

If you’re determined to keep the sweet treats at a minimum during October, one technique you could try is “if-then” planning, which has been shown to be an effective tool for changing behaviour. For example, you...

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One Pint Work Out with Georgie Okell

By Macmillan Cancer Support on

The One Pint Work Out is an exercise program that’s been designed to help burn off the amount of calories found in an average pint of lager in the time it takes to drink one. Personal Trainer to the stars Georgie Okell takes you through a 10 minute sweat-fest guaranteed to get you burning body fat.


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3 x rounds

30 x seconds each exercise

30 x seconds rest between rounds


  1. High knees
    Hands above your head, drive knees up higher than your waist, light on your toes

  2. Squat jumps
    Use your arms to...
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Eat well to make the most of your Go Sober

By Anne Finch on

Taking a break from booze is absolutely one of the best things you can do for your health. Not only are you giving your liver (and other organs!) a break, but you can expect these benefits:

  • Better sleep – alcohol might help us fall asleep, but it leads to poorer quality sleep
  • Less bar snacks – drinking stirs hunger, and can also lead to sub-optimal food choices (I’m looking at you late-night fried chicken)
  • Less hangover remedies – greasy fry-ups, sugary drinks and fast food are pretty common on Sunday morning, meaning the effects of your weekend drag on
  • More movement – not being glued to the couch recovering means more opportunities to get out and about

If you’re looking for even more ways to treat your body right, we’ve got some...

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How to prepare for your sober October

By Go Sober Team on

No one said that being a Soberhero was easy. Only the bravest and most fearless heroes will see it through to November without any alcohol touching their lips. You’re doing something amazing – and we salute you.

In preparation for your Go Sober:

  • In September try to slow down your alcohol intake to half of what you would normally consume.
  • Plan your social calendar. If you have an event that you really want to drink at, ask someone to buy you a Golden Ticket.
  • Have a substitute for your usual weekend drinks. Try a mocktail or juice instead.
  • Plan your meals and your shopping list.
  • Remove all temptation from your house. Ask a friend or family member to mind your alcohol for you during October.
  • Prepare your mind as well as your body...
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Managing Sugar Cravings This Sober October

By Peter Rule on

We all seek the taste of sweet foods naturally in our diet, however it can be easy to crave excess high sugar foods for many varied reasons.

We have 5 basic recognised tastes – sweet, sour, bitter, salty and umami (savoury) however we can become imbalanced in our food choices due to stress, low energy, eating on the run, looking for psychological reward or treat or nutritional deficiencies, just to name a few.

Refined sugar is addictive due to the release of dopamine from the brain. Dopamine is one of the principal neurotransmitters involved in creating substance dependence on things like alcohol. The excess dopamine that is produced gives rise to powerful feelings of pleasure; however these excess levels also take a long-term toll on...

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Tips on cutting down after your Sober October

By Go Sober Team on

Carry on your good work from October through to November and beyond. Here are some practical tips if you want to try to cut down on the amount of alcohol you’re drinking.

  • Before you start drinking, quench your thirst with a non-alcoholic drink
  • Drink slowly – have a drink of water with your alcoholic drink
  • Make every second drink non-alcoholic – this will help space out your drinks.
  • Eat food when you’re drinking, but avoid salty foods – these make you thirstier.
  • Try to dilute your alcoholic drinks – for example, a shandy (beer with lemonade) or a wine spritzer (wine with mineral water).
  • Designate at least two alcohol-free days a week
  • Know your standard drinks – buy an alcohol measure for at home
    • One standard drink equals:
      • 285...
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4 health habits to make the most of Go Sober

By Kirsty Welsh on

You’ve committed to a month without booze. That’s pretty huge! Here’s a virtual-fist pump from me to you!

It makes sense to maximise the next 31 days in terms of your own health gains; without alcohol in your body you can think clearer, move easier and you are creating a far more receptive environment for nutrient absorption, detoxing and cleansing. All these things move you closer to looking and feeling your best and most youthful.

Think of it as a 31-day health challenge, where you can actually do all the things you’ve been meaning to for so long!

I suggest that for the next 31 days you make healthier eating choices in general, but, and keep an open mind here… Why not try some lifestyle changes are directed at the mind-body connection?...

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Mocktails for Go Sober

By Go Sober Team on

Giving up the booze doesn’t have to be boring – we’re not talking about sipping kale juice smoothies here. Think of it less of an exercise in detoxing and more of an opportunity to experiment with great flavour combination – without the unpleasantness of the morning after.

‘Mocktails’ have always been somewhat of the cocktail's frumpy sister, but whereas the cocktail can easily hide behind a boozy kick, with non-alcoholic concoctions flavour is king. Not only are they a healthier alternative to their alcoholic siblings, but they’re just as much a treat for the weekend.

We’ve cherry picked a selection of tasty recipes below, lovingly created by Georgi Radev – resident mixologist of one of London’s finest cocktail bars, Mahiki.


Macmillan...

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