(WISH) — Sober October, a monthlong challenge to abstain from alcohol, is gaining popularity worldwide as participants explore the benefits of a sober lifestyle.

The initiative encourages people to pause their alcohol consumption for 31 days, offering potential health benefits such as reduced risks of cancer, anxiety, depression, heart disease, and hypertension.

“Abstaining from alcohol for even a short period of time can really make a big difference when it comes to our health,” said Sara Riehm, a registered dietitian at Orlando Health Center for Health Improvement in Florida.

Riehm said alcohol can strain the body and contribute to health issues. “It can increase our risk for cancer. It can increase symptoms of anxiety, depression, even. Learning problems, and long-term alcohol use can really increase our risk for things like heart disease, hypertension, which is high blood pressure.”

For those considering participating in Sober October, Riehm suggested planning ahead to ensure success. If accustomed to having a drink after work or with friends, she recommends having a non-alcoholic alternative on hand, such as sparkling water, and using familiar drinkware like a wine glass or beer tumbler.

Riehm also emphasized the importance of support from friends and family. “Even getting a buddy to do it with you, that way you have somebody that is there supporting you, kind of going through this journey with you.”

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