Month: April 2025

I had breast cancer back in 2006 – mastectomy and chemotherapy made for a tough year but here’s the thing:

It never occurred to me that my serious wine habit could be linked to my breast cancer.

It was another nine years before I joined the dots and finally quit.

Since becoming alcohol-free almost a decade ago, I have become passionate about the benefits of an alcohol-free lifestyle. Back in 2015, I founded Tribe Sober which has helped thousands of women to change their relationship with alcohol.

Between running Tribe Sober and interviewing Doctors and Scientists for our podcast, I live and breathe this stuff – and yet… I’m still learning.

The deeper I dive into the research around women and alcohol, the more I uncover shocking statistics and insights that most of us simply never hear about.

That’s a problem.

Like many women, I spent years pouring a glass of wine to take the edge off, without ever questioning the long-term impact on my health.

I knew drinking wasn’t great for me – but I didn’t know it could be this bad!

The Gender Gap No One Talks About

Did you know that alcohol-related strokes happen four times faster in women than in men? Or that women become addicted more quickly – and suffer alcohol-related heart disease earlier?

One study found that drinking alcohol increases the risk of estrogen receptor-positive breast cancer by 35%, and estrogen receptor-negative breast cancer by 28%. And yet, 80% of Australian women surveyed had no idea there was a link between alcohol and breast cancer.

How can something this important be so invisible?

Big Alcohol Isn’t Just Selling Drinks – It’s Selling a Dream

Let’s be honest – alcohol is everywhere. It’s dressed up in pink and glitter and sold as empowerment:

“You deserve it, mama. You’ve earned that glass of rosé!”

From boozy brunches to breast cancer fundraisers sponsored by wine brands, the messaging is loud and clear: alcohol is your friend, your reward, your way to cope.

But no one is talking about the tight correlation between alcohol and women’s health.

The Silent Struggle

Did you know that 90% of people who are struggling with addiction do not reach out for help.

We’re talking about lawyers, teachers, health care workers, stay-at-home moms and so many more people – struggling in shame and silence.

At the end of my cancer treatment, I asked my oncologist if I needed to avoid alcohol in order to stay healthy.

“Of course not, my dear, there is nothing wrong with a glass of wine now and again!”

Of course, to a serious wine lover like me, that “now and again” meant every evening. If only he’d told me the truth – that alcohol was not only number one carcinogen, but alcohol and women’s health are closely connected – I probably would have ditched the booze straight away.

But, as it happened, I drank for another nine years, putting myself at risk of a cancer recurrence and becoming more dependent with each year that passed.

Why wasn’t I told? Why aren’t all women told? Why the secrecy?

The Facts Matter

We now know that women’s bodies process alcohol differently. We have more fat and less water than men, which means alcohol hits us harder and stays in our system longer. The risks aren’t just higher – they’re faster and more severe.

And yet, the only demographic where alcohol consumption is rising is among midlife women – the very group most at risk of alcohol-related health issues.

This isn’t about preaching or judging.

It’s about giving women the facts about the correlation between alcohol and women’s health, so they can make informed choices.

The facts about the connection between alcohol, estrogen dominance, impaired liver function, and increased cancer risk.

Change Is Coming

Thankfully, things are shifting. We see it every day in the popularity of our alcohol-free challenges and workshops. Just as menopause has finally entered the spotlight, alcohol and women’s health is beginning to follow.

We’re waking up to the truth: women aren’t just smaller versions of men. We have complex hormonal systems, and yet we’ve been left out of most medical research for decades.

That’s changing – but not fast enough.

We need more studies. We need more conversations. And most of all, we need to support each other in making empowered choices about our health.

Let’s keep spreading the word – because once you know the truth, you can’t un-know it.

Are YOU Ready for Change?

Are you feeling just a bit sober-curious after reading this article?

Why not take a break – it’s a great way to test your dependence. Take a month off alcohol, and you’ll feel (and look) so good you might just decide to keep going!

Here are some tips:

10 Tips to Get You Through an Alcohol-Free Month!

1. Shake Up Your Routine

Use your alcohol-free month as an opportunity to shake things up a bit. If you stick to your usual routine (without the alcohol) you will feel something is missing. Far better to use this time to take up a new hobby or start attending a new class. Don’t just sit around the house doing nothing as you’re far more likely to be hit with a craving for a glass of wine!

2. Track Your Progress

You can create a monthly tracker of your own or you can email me at janet@tribesober.com, and I’ll send you one of ours. At the end of each alcohol-free day colour in your square; even better – colour it in when you wake up and set your intention for the day. Enjoy a sense of achievement as you watch those AF days building up as you progress through the month.

3. Stock Up on Alcohol-Free Drinks

There has been an explosion in the alcohol-free drinks market over the last few years. Use this opportunity to be sober-curious and explore what’s available. Transfer your “wine-tasting” skills to the alcohol-free versions. Drygoodsdrinks.com have a fantastic selection so order a sample and find your favourites.

4. Remove Alcohol from the House

You’ll need plenty of space in your fridge to store your alcohol-free drinks so now is the time to remove any alcoholic drinks that might tempt you. Move them into the garage perhaps – just somewhere you don’t have to look at them on a daily basis. Make it easy on yourself by removing temptation!

5. Play the Movie Forward

If you are hit by a craving for a glass of wine, then just play the movie forward. Is it really going to be the one glass or will it lead to another? Imagine how you will feel the next morning when you wake up feeling disappointed in yourself and have to record your slip up on your tracker.

6. Journal

If you haven’t yet discovered the benefits of journalling, then use this month as an opportunity to try it out. Buy a lovely notebook and keep a daily record of how your alcohol-free month is going. Is it easy? What benefits are you experiencing? If it’s proving to be a bit tricky, then what are you struggling with?

7. Exercise

If you don’t yet have a daily exercise routine in place, then this could be the month you get started. The benefits of exercise for our mental and physical health are well documented. Make this the month you try out yoga or meditation. A brisk one-hour walk will trigger your happy brain chemicals and lift your spirits.

8. Listen to a Podcast Every Day

Podcasts are free, and they are brilliant for multi-tasking. If you’d like a bit of moral support for your alcohol-free month then listen to the Tribe Sober podcast while doing your daily walk. It’s full of expert advice and inspirational stories. More than 250 episodes are available on Apple and Spotify so you can create a 30-day playlist to get you through the month.

9. You Do You!

It’s so easy to get caught up in a whirlwind of people pleasing. Try to be a bit selfish during your alcohol-free month. Think carefully before accepting any social invitations which involve alcohol. Learn how to say “no” when you need some time for yourself. Slow down a bit and discover the joy of “me” time.

10. Join a Community

If you’ve tried before and struggled to achieve an alcohol-free month then you will find it so much easier if you join a sobriety group. You can sign up to Tribe Sober for a month and connect with other people who will understand and support you. You’ll meet people who are embracing an alcohol-free lifestyle, and you may even decide to join them!

If you’d like to get to know us a bit before signing up, then why not log into our 7-day online Free Bootcamp? It is virtual and will run from April 20^th to 27^th.

Tribe Sober’s 7-day Sobriety Bootcamp is hosted on the “Sobriety Bootcamp” private Facebook Group. Live sessions are recorded to suit all time zones.

It’s open now and it’s absolutely free. Furthermore, your Facebook friends will not be able to see that you’re a member.

Click here to get more info.

Click here to join Sobriety Bootcamp Group.

Even if you don’t want to quit completely then taking a break will benefit your health and freshen up your looks.

Let’s Have a Conversation:

What stats about alcohol and women’s health are you aware of? Which stats shared in this article were you not aware of? Does this new information change anything for you? Would you consider taking your health in your own hands to take a break – or quit – alcohol?

It would be nice to think that we never get too old for an adventure. After all, who wants every day to be the same? Plus, all the evidence suggests that stepping into a new environment with different people and faced with enough of a challenge to keep us on our toes does wonders for the ageing process.

But how many of us are looking for hardcore adventure? We’ve done the tents and sleeping bags and possibly even the bungee-jumping. When it comes to holidays and travel, most of us are looking for more of a soft adventure experience, activities that take us just slightly out of our comfort zone, away from the beach or poolside but with a big dollop of added comfort.

I’ve been going to the Aeolian Islands, a tiny archipelago of seven islands off the northeast coast of Sicily, since I was a child. But it’s only during recent years that I’ve come to realise how many boxes they tick on the soft adventure scale. Think low risk, gentle, unhurried climbs up the slopes of a volcano, island hopping and wine-tasting.

Basically, hands-on experiences that don’t require a high level of fitness or skill but that allow us to experience the beauty of a destination or perhaps simply meet new people with a different perspective on life. If you’re feeling a little restless, here are a few ways to dip your toe into your next adventure!

Explore the Natural World

Step into the natural world and every day seems like an adventure. And the natural surroundings on the Aeolian Islands are really quite spectacular. Each of the seven islands is very different but all share a rather raw beauty, so whichever you choose, you’re never far from a pristine beach, fiery volcano and extraordinarily translucent water.

Nature is at its most beautiful on Salina, with its lush green backdrop of olive groves and caper bushes, while the more remote island of Filicudi, criss-crossed with herb-lined mule tracks, has a more rugged feel. But it’s perhaps at its most dramatic on Stromboli where night skies are lit by a stream of fire from the constantly erupting volcano. Meanwhile, rocky coastlines and dazzling blue waters filled with sea life provide the perfect environment for swimming, snorkelling and kayaking.

Top tip: Marvel at the power of nature on a night-time boat trip to Stromboli.

Push Physical Boundaries

This magnificent natural setting is the perfect backdrop to some soft adventure. While you may not want to take on an overly energetic physical challenge, a slight shift of gear beyond your comfort zone can be so rewarding. Add some dramatic scenery and the activity takes on a whole new perspective. For example, climbing Vulcano’s volcanic slopes shouldn’t be too taxing, but the spectacular views from the top over the neighbouring islands will leave you literally feeling on top of the world!

Then there’s the water, ultra-transparent and veering between deep blue and emerald green, so if you’re a reasonably competent swimmer, a heavenly place to try snorkelling or even diving.

Top tip: Join a guided sea kayaking tour along the coast, caves and volcanic areas that surround Vulcano.

Learn New Skills

Learning a new skill is always a bit of a rollercoaster. Initial misgivings and nervousness are inevitable, quickly followed by the challenge of absorbing new information and performing.

There are plenty of different activities to choose from on the Aeolian Islands, whether as a complete beginner, or as someone looking to hone existing skills. Painting and cooking are both popular, partly because they offer the opportunity to engage with locals and learn about local culture.

Top tip: Enjoy art workshops on Stromboli, with classes in the garden of local sculptor Salvatore Russo.

Island Hopping

OK, it’s not the Greek island hopping we may have done in our youth, but hopping between the Aeolian Islands nevertheless feels like an adventure, not least because each of the islands is quite unique.

Travelling from one to another is generally easy although as ferry services between the islands are less frequent during the quieter months, I would recommend some forward route planning if you’re organising your own itinerary in May, June or September.

As a rule, however, you can work your way round all of the islands with a combination of ferries and hydrofoils and there’s also the extra backup of tourist boats and the occasional water taxi.

Top tip: If you’re holidaying in mainland Italy, you can take a night ferry from Naples to Stromboli, with the comfort of dinner on board and a cabin.

Also read, A Greek Odyssey…. Maybe Not Quite, But a Fabulous Week on Crete.

Let’s Have a Conversation:

Do you enjoy the challenge of soft adventure? Can you recommend a particular holiday or activity? Have you ever been to the Aeolian Islands?

I’m pleased to announce that I am now bionic and can’t wait for my first airport scanning experience. Almost eight weeks have passed since my shoulder was replaced, and I want to share the adventure with those of you who may be facing such a replacement.

Statistics in the United States are scarce, and I could find nothing internationally. I did discover that there are over 50,000 shoulder replacements performed each year in the US alone. One common reason, of course, is arthritis. Mine was due to arthritis caused by radiation.

Here are my reflections that I hope you find informative should you need them.

Find Your Right Surgeon

I interviewed three orthopedic surgeons before making my final choice.

One worked on knees, shoulders, and hips. Try to find someone who simply loves to replace shoulders. It is a craft with measurements, screws, hammering, and knowing proper placement. If my shoulder was a piece of furniture, I would want the best furniture designer and builder possible.

The second surgeon just seemed to move too fast, without really sitting down to discuss my situation and fully explain options. He wanted me to trust him just because he said, “This is what we need to do so we will get you on the schedule.” He may well have done a great job, but my level of trust matters to my own comfort.

Finally, through someone I know, who is an orthopedic specialist, I found someone who primarily replaces shoulders and took more time than the scheduled 20 minutes to help me understand options and the procedure. It was good to be listened to as well as be a listener.

The most important Idea is that YOU need to feel comfortable. You are responsible for choosing your surgeon, not the medical system.

How Will You Know It Is Time?

The medical answer I received to that question was. “Good question!” Then, believe me, you will know when the moment arrives.

I was getting ready to attend a play and was pulling on some form-fitting pants. Suddenly, my shoulder just gave in during the act of pulling. It hurt all the time after that. Somehow, my surgeon scheduled me for surgery in less than two months. Know that in some medical systems it can take 6-8 months to be scheduled, so be aware of changes in your movement and pain to plan your timing.

Be Prepared

I confess, I am a bit obsessive about preparation. Still, there is good reason in this case. I was blessed that my problematic shoulder was on my less favored left side, therefore I had one good arm to use. I practiced everything with one arm before the surgery to see what I needed to buy or invent. Remember that you will have the use of your hand on the surgical side, but you will not be able to move your arm for a while. Try these things using only one arm:

• Taking a shower.
• Washing and drying your hair. Tip: prop up your dryer on the hand towel rack. And, yes, it is possible to put “rollers” in your hair while bending over upside-down and feeling your way!
• Driving. Tip: A steering wheel ball is helpful.
• Putting on a seatbelt.
• Cooking and eating. I premade some soups and splurged on yummy frozen meals. You will not be chopping or cutting up food for a while.
• Reading a book in bed.
• Get two-three pairs of easy to pull on pants that you feel good wearing because you will wear them a lot.
• Have several easy to slip on tops. I used “batwing” sweaters, and they were perfect. Big shirts work too, but I like to wear something I feel more presentable in when I go out.
• Don’t obsess over your bra. Just put it on backwards and turn it around. The only concern is the strap on the incision side. If you can’t get away with not using the strap on the incision side, get a convertible strap so you can convert to a racerback. You can also check some front-closure bras that might be helpful.
• Get slip-on shoes of some kind. In a couple of weeks, you can bend over to tie and buckle, but probably not right away.

Be sure to get a foam wedge if you want to try sleeping in bed right away. Also put a big pillow on the surgical side so you don’t turn over on your arm at night. You’ll be wearing the sling to bed anyway, for at least a few weeks.

Speaking of sleeping. I needed to sleep away from my husband, in our guest room, for a couple of weeks. Sleep was difficult enough, without managing the movements and sounds of a bed mate.

Be Proactive

Although there are post-surgical protocols followed for appointments and physical therapy, be responsible for you. If something doesn’t feel right, say something.

I made one mistake and that was not considering the return of my lymphedema due to the surgery. I suggest that they ask one more pre-surgery question and that is: “Have you ever had lymphedema?” Certainly, post-surgical swelling is normal. Still, lymphedema is different. If you are concerned, make an appointment in advance with a lymphedema therapist and start the process of measuring and ordering a sleeve and anything else you might need.

Help Your Surgical Team Have a Good Day

Smile, you are getting a problem fixed. First, be sure to follow your preparation guidance for your safety and to ensure the procedure is not cancelled. I’m sure your surgical team has done this before. I made sure that they knew I appreciated their support and good work. Would you rather spend time caring for a positive and friendly patient or a grumpy one?

Recovering

I was very wrong about the energy and mental ability I would have in the first couple of weeks of recovery. Throw away your recovery to do list, if you are a list maker! My learning is to pause and allow myself the healing space I need.

Friends offered to come and be with me. Frankly, for a couple of weeks, the last thing I wanted was to negotiate a visit. You may feel different about that; still, know that you won’t be up to showering or getting out of your pajamas for a few days. In fact, a shower can be the main energetic event of the day!

My husband was with me for a couple of days while I mostly slept. After that, I was thankful he was at work so I could keep to whatever rhythm I needed for the day. You do need someone to check in on you, if you live alone!

What you can do is a mix of what your physician and physical therapist recommend and what seems to come easily. For example, around week 5 I found that I didn’t need to wear my sling all the time. At first, I would put it back on when my arm got tired. Then, I didn’t need it at all.

I am a walker and hiker, so I experimented with what I could do and feel fairly comfortable. Ease into rebuilding strength while acknowledging your foundation fitness level. It is very exciting to feel strength begin to return. You will be better than ever. Celebrate!

Let’s Have a Conversation:

If you have had a shoulder replacement, what was your experience? Do you have anything to add? If you are planning a replacement, what other concerns about the personal experience do you have?

The cast is stacked with stars.

The cast is stacked with stars.