Menopause And Alcohol: Uncorking The Truth - Nutrition Naturally Forever

As our bodies navigate this transition, many women find themselves grappling with a myriad of symptoms ranging from hot flushes and mood swings to sleep disturbances and other health concerns.

It’s a complex and individual experience, unique to each woman.

During this transformative period, an often overlooked factor influencing menopausal symptoms is the role of alcohol.

Many women (including me) turn to a glass of wine or a cocktail as a way to unwind or simply take the edge off daily stressors. However, what if the very elixir that seems to offer respite could be exacerbating the very symptoms menopausal women seek relief from?

In this exploration, we’ll delve into the intricate relationship between alcohol and menopause symptoms. From the subtle nuances to the profound impacts, I will aim to provide a comprehensive guide for women navigating this stage of life.

So, let’s uncork the truth and examine what is going on in the body along with the positives and negatives of your favourite tipple.

Menopause Refresher

Menopause is just a moment, the moment you realise you haven’t had a period for 12 months (without artificial hormones).

Before this, the most common term is Peri Menopausal. It is widely accepted that if you are aged 45 and over you are peri-menopausal, whether you experience symptoms or not. Your reproductive system is getting ready to put its feet up after many years of tireless work.

Since the average age of menopause is 51 years and the menopause transition can take between 7-14 years you can certainly be peri menopausal before 45! Read a more detailed account in this post.

Sadly in modern society, women have lost a connection with their body and the signals it provides telling them what is going on.

Birth control hormones have disconnected us from our natural cycle. This isn’t a judgement. I used the birth control pill and when I finished having babies I used an IUD for 15 years. I loved the ‘freedom’ it gave me from a monthly bleed or remembering to take a pill.

Hindsight is a wonderful thing. I don’t ‘do’ regret but if I could go back in time and tell myself how important my natural cycle was to learning about my body and preparing my body for the menopause transition, I would.

What can make menopause symptoms worse?

If you are experiencing annoying or debilitating menopause symptoms there is a great deal you can do for your body naturally without HRT.

Rather than trying to treat the symptoms you have to dig a little deeper into the root cause, not just the hormones but the systems responsible for producing the hormones.

These are some areas to focus on;

Stress
Smoking
Lack of Sleep
Certain Medications:
Dietary Factors:
Exercise/Movement

Does Alcohol Make Hormone Imbalance Worse?

Impact on Hormones:

Alcohol can disrupt hormonal balance, and this disruption may be more pronounced in menopausal and post-menopausal women.

Excessive alcohol consumption can affect estrogen levels, potentially worsening symptoms like hot flashes and mood swings.

Not only that but alcohol can harm bone density increasing the chances of developing osteoporosis as the body ages.

Liver Function:

The liver plays a crucial role in metabolising hormones.

Excessive alcohol intake can strain the liver, affecting its ability to regulate hormone levels effectively.

This disruption may contribute to hormonal imbalances experienced during menopause.

Let’s dive into this a little further.

Hot Flushes and Alcohol

While alcohol itself may not directly cause hot flushes, it can contribute to or exacerbate this symptom in some people. Here are some ways in which alcohol may be linked to hot flushes:

Vasodilation: Alcohol can lead to vasodilation, which is the widening of blood vessels. This can result in an increased sensation of warmth and may contribute to hot flushes or make them more intense.
Hormonal Effects: Alcohol can affect hormone levels, including estrogen, which plays a role in regulating body temperature. Fluctuations in hormone levels can contribute to the onset or intensity of hot flushes.
Dehydration: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. Dehydration may exacerbate the symptoms of hot flushes, making them feel more intense.
Increased Heart Rate: Alcohol consumption can lead to an increase in heart rate and blood flow, potentially contributing to a feeling of warmth or exacerbating hot flushes.
Triggers for Some Individuals: Some people may find that certain types of alcohol, such as red wine, histamine-rich beverages, or those with added sulfites, act as triggers for hot flushes. It’s worth noting that individual reactions to specific types of alcohol can vary.

Sleep Disruptions

Sleep disturbances during menopause can be attributed to various factors, and alcohol can play a role. Here are some ways in which alcohol and sleep disruption may be linked during menopause:

Hormonal Changes: The hormonal fluctuations associated with menopause, especially the decline in estrogen levels, can contribute to sleep disturbances. Alcohol can further disrupt hormone balance and potentially worsen these symptoms.
Night Sweats and Hot Flashes: Menopausal women often experience night sweats and hot flushes, which can disrupt sleep. Alcohol, as a vasodilator, can contribute to increased body temperature and may exacerbate these symptoms.
Sleep Architecture: Alcohol can interfere with the normal sleep cycle and the different stages of sleep. It may initially act as a sedative, promoting faster sleep onset, but it can lead to disruptions in later stages of sleep, resulting in a less restful night.
Increased Urination: Alcohol is a diuretic, meaning it increases urine production. This can lead to more frequent trips to the bathroom during the night, disrupting sleep.
Anxiety and Mood Effects: Menopause can bring about mood changes, and some women may experience increased anxiety or mood swings. Alcohol can have an impact on the central nervous system and may exacerbate these emotional symptoms, potentially affecting sleep.

Mood Swings

While mood swings are a common symptom of menopause, alcohol consumption can potentially exacerbate these issues. Here’s how alcohol and mood swings may be connected during menopause:

Central Nervous System Effects: Alcohol is a central nervous system depressant, and its consumption can affect neurotransmitters and brain function. This can potentially lead to changes in mood and emotional regulation.
Hormonal Interactions: Alcohol can influence hormone levels, including those involved in mood regulation. While the exact mechanisms are complex, alcohol’s impact on hormones may contribute to mood swings, especially when hormonal fluctuations are already occurring during menopause.
Dehydration: Alcohol is dehydrating, and dehydration can affect overall well-being, potentially contributing to irritability and mood swings.
Sleep Disruption: As mentioned earlier, alcohol can disrupt sleep patterns. Sleep disturbances are closely linked to mood swings and emotional instability. Lack of quality sleep can exacerbate feelings of irritability and moodiness.
Stress and Coping Mechanisms: Some individuals may turn to alcohol as a coping mechanism for stress or mood-related symptoms. However, relying on alcohol to manage emotions can lead to a cycle of dependence and may not address the underlying causes of mood swings.

Bone Health

Menopause can have implications for bone health due to the decline in estrogen levels, which plays a crucial role in maintaining bone density. The connection between alcohol and bone health during menopause is complex and involves various factors. Here’s how alcohol consumption may impact bone health during menopause:

Estrogen and Bone Density: Estrogen plays a protective role in bone health by slowing down the process of bone loss. During menopause, the decline in estrogen levels can lead to an accelerated loss of bone density, increasing the risk of osteoporosis and fractures.
Calcium Absorption: Alcohol can interfere with the body’s ability to absorb calcium, a mineral essential for bone health. Chronic alcohol consumption may lead to reduced calcium absorption and contribute to a negative impact on bone density.
Vitamin D Metabolism: Vitamin D is crucial for calcium absorption and bone health. Excessive alcohol intake may affect the metabolism of vitamin D, potentially influencing its effectiveness in supporting bone health.
Hormonal Effects: Chronic alcohol consumption can disrupt hormone regulation, potentially affecting the balance of hormones that play a role in bone remodelling and density.
Increased Risk of Falls and Fractures: Alcohol can impair coordination and balance, increasing the risk of falls and fractures. For women already at risk of bone loss due to menopause, this increased risk of falls can be particularly concerning.

How does alcohol affect postmenopause?

Addressing excess alcohol consumption during peri-menopause will only improve health outcomes post-menopause.

Whilst all the above is relevant to post-menopausal women, another factor to consider is heart health.

Postmenopausal women also need to be mindful of cardiovascular health.

Moderate alcohol intake may have cardiovascular benefits, but excessive consumption can lead to elevated blood pressure and increase the risk of heart disease.

Given that post-menopausal women are already at a higher risk of cardiovascular issues (heart disease is one of the top killers of women post-menopause), moderation is key.

Alcohol and Menopause Weight Gain

Alcohol is calorie-dense and can contribute to weight gain, yes but this is just a symptom and you know how I like to get to the root cause.

Excessive alcohol intake puts pressure on the liver which has been working hard for probably over 55 years by the time you are post-menopause.

Another factor to consider is gut health.

As we age the body’s microbiome changes too, reducing alcohol can support increased microbiome health in the gut and the mouth.

Practical Tips for Alcohol and Menopause

Anyone who knows me knows that I love a glass (or two) of red wine and I have no intention of giving this up at present.

If you are sober-curious give it a go. Listen to your body, take note of your daily symptoms and learn how your body feels without alcohol.

You might want to try this long-term, or like me, make weeknight drinks alcohol-free and save your tipple for the weekend when you can sleep in if you have a crap night’s sleep.

Here are my top tips for including alcohol in your lifestyle along with alcohol alternatives to mix things up a bit.

Choose clear spirits with soda or tonic water (avoid artificial sweeteners at all costs! Fruit juices will provide too much sugar and give the same symptoms as alcohol).
Make your alcoholic drink ‘balanced’ by having it with healthy fats or protein (nuts, seeds, cheese, meats)
Hydrate and alternate alcohol with water.
Stop drinking a few hours before bed to enable blood sugars to balance.
Choose a ‘go-to’ non-alcoholic drink so you don’t have to decide, I like Kombucha or Sparkling water and a squeeze of fresh lime.
Take it slowly, if you quit all at once you might feel deprived and binge later like the 1st of February after Dry January.

If you do intend to keep drinking alcohol keep track of your symptoms and see if you can predict intolerance related to your cycle, if you don’t have a regular cycle use the 29.5-day moon cycle.

Focus on your liver and gut health in other areas of your lifestyle to support your overall health as well as focusing on weight-bearing exercise to build bone density and muscle mass.

Closing Thoughts

In summary, while alcohol can have different effects on menopausal and post-menopausal women, moderation is key.

Understanding individual sensitivities and making informed lifestyle choices, including dietary and exercise habits, is essential for managing symptoms during and post-menopause.

At the end of the day, you are a grown woman and don’t need me to tell you what to do.

If you have read this post you are clearly invested in your optimal health and I hope what I have shared has improved your knowledge and supported you to take control of your menopause health.

If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.