Perimenopause, Menopause & Alcohol: What Every Woman Should Know
Menopause is often thought of as nothing more than hot flushes and the end of periods. But for many women, the reality is far more complex….and alcohol can make it even worse. If you're in your 40s or 50s and struggling with anxiety, sleep problems, joint pain, or brain fog, alcohol might be playing a bigger role than you think.
My Menopause Story
I assumed menopause was just about hot flushes and missed periods, but my experience was completely different. Since I had a Mirena coil fitted at 36 after the birth of my son, I didn’t have regular periods, so I had no idea when they stopped. And I never experienced the classic hot flushes. But I did have night sweats—and they got noticeably worse after drinking wine.
During the pandemic, I had just turned 50 and began struggling with musculoskeletal pain. I saw several orthopaedic specialists, but they couldn’t find a cause. My anxiety skyrocketed, which I attributed to the stress of my job in healthcare. It never crossed my mind that menopause might be contributing to how I felt, especially because no healthcare professional had ever discussed it with me.
I also had terrible brain fog, frequent headaches, and an overactive bladder that had me getting up multiple times a night, often for no reason. It wasn’t until I took a break from alcohol that I finally saw the bigger picture. My symptoms weren’t just stress or aging, they were menopause. Seeking help from a menopause specialist and starting HRT transformed my health. Nearly all my symptoms improved, and I finally felt like myself again. Looking back, I now realize how much alcohol had both masked and worsened my symptoms. If I hadn’t taken a break from drinking, I might still be struggling today.
How Alcohol Affects Menopause Symptoms
Alcohol doesn’t just take a toll on your liver. It directly impacts the hormones and systems already in flux during menopause. Here’s how:
1. Worsens Hot Flushes & Night Sweats
Alcohol increases blood vessel dilation, which can trigger or worsen hot flushes and night sweats, making sleep even more elusive.
2. Increases Anxiety & Mood Swings
Menopause is already a rollercoaster of hormonal changes, and alcohol destabilizes mood even further. It disrupts neurotransmitters like serotonin and GABA, leading to increased anxiety and irritability.
3. Disrupts Sleep
Many women turn to alcohol to “relax” before bed, but it actually disrupts REM sleep and leads to more nighttime awakenings. This compounds fatigue and brain fog the next day.
4. Weakens Bone & Joint Health
As oestrogen levels decline, bone density decreases, increasing the risk of osteoporosis. Alcohol accelerates this process by impairing calcium absorption and damaging bone-forming cells. It can also increase joint pain and inflammation.
5. Aggravates Bladder Issues
Alcohol is a diuretic, meaning it increases urine production. For women already dealing with urinary frequency, urgency, or bladder sensitivity due to menopause, alcohol can make symptoms significantly worse.
The Clarity That Comes with Sobriety
Taking a break from alcohol gave me a chance to truly see what was happening in my body. It allowed me to seek the right medical support and make lifestyle changes that actually helped. Many women don’t realize how much alcohol is exacerbating their menopause symptoms until they stop drinking, even for just a short time.
If you’re navigating perimenopause or menopause and struggling with symptoms, consider how alcohol might be playing a role. Even a short break can give you the clarity you need to understand your body better and take control of your health.
Have you noticed alcohol affecting your menopause symptoms? I’d love to hear your experience. let’s start the conversation!
