While many factors can influence our symptoms at perimenopause and menopause, one that is often overlooked is alcohol. Alcohol is normalised in UK culture, with associations of helping us unwind and celebrate. But during the perimenopause and menopause, our body and mind become more sensitive to its effects. Understanding how alcohol interacts with hormones and long-term health can help you make informed choices and feel more in control of your well-being.
How Alcohol Affects Menopause Symptoms
- Hot Flushes and Night Sweats. Alcohol can trigger or worsen hot flushes and night sweats.
- Sleep Disruption. Alcohol might seem to help you fall asleep faster, but it disrupts the quality of sleep, particularly deep sleep, leaving you less refreshed the next day.
- Mood and Mental Health. Alcohol is a depressant and can intensify anxiety, irritability, and low mood, especially the following day. It can also affect concentration and memory.
- Migraines. Some women find that alcohol triggers headaches and migraines.
- Weight Gain
Long-Term Health Considerations
Alongside our symptoms, I’m passionate about thinking of how we can optimise our longer-term health and wellbeing.
- Bone Health. Alcohol can affect bone density and reduce the body’s ability to absorb key nutrients like calcium.
- Heart Health. Alcohol can raise blood pressure, increase cholesterol levels, and impact overall heart health.
- Breast Cancer Risk. Even low levels of alcohol are known to increase the risk of breast cancer. Other cancers too, such as bowel cancer, are also increased.
- Liver Health. Combined with midlife metabolic changes, alcohol can increase the risk of fatty liver disease or other liver conditions. This can be particularly important for those with a higher BMI, and PCOS.
Practical Tips to Manage Alcohol During Menopause
Some people choose to stop drinking completely, recognising that the impact on their symptoms outweighs the pleasures they experience. For other people, cutting back works well.
- Start by Noticing Patterns. Sometimes noting our anxiety levels and sleep patterns over a week with no alcohol compared to a usual week can be helpful.
- Try Alcohol-Free or Low-Alcohol Alternatives
- Set Realistic Limits
- Create New Evening Rituals. Replace the evening glass of wine with alternatives such as herbal tea or a short walk
- Talk About It. Sharing experiences can help you feel more supported and accountable.
- Seek Support
- Talk to a clinician at your GP surgery if alcohol is affecting your health or wellbeing
- NHS alcohol support services
- Drinkaware is a good resource which can help us to assess our alcohol intake and think about the next steps.
- Dr Sam Morgan BMS Menopause specialist for holistic personalised support and symptom management
- CBT therapists, or lifestyle coaches
Useful resources
Alcohol and menopause Women’s Health Concern
Alcohol and menopause: symptoms and tips for managing your drinking Alcohol Change UK
Alcohol and menopause DrinkAware
Dry January challenge Alcohol Change