Why That Glass of Wine Feels Different Now: Alcohol and Menopause Explained
- oaca
- Mar 25
- 4 min read
That evening glass of wine you used to enjoy without a second thought? During menopause, it might hit a little differently. Hot flushes, sleep issues, or feeling emotionally off the next day—sound familiar?
As hormone levels shift, your body starts responding to alcohol in new ways. This article explores how alcohol affects menopause symptoms, why consumption often increases at this stage, and what to try instead if you’re rethinking your drink.
Why Alcohol Use May Increase During Menopause
Menopause doesn’t happen in isolation. It often coincides with life stressors—children leaving home, ageing parents, shifting relationships, or career upheaval. With hormones in flux, many women experience anxiety, restlessness, or low mood.
Alcohol can feel like a quick fix. It’s socially accepted and can offer temporary relaxation or even emotional numbness. But during menopause, this short-term relief may come with longer-term consequences—particularly when symptoms are already heightened.
How Alcohol Affects Menopausal Symptoms
Up to 80% of menopausal women experience vasomotor symptoms like hot flushes and night sweats. Alcohol is a known trigger. When it’s metabolised, blood vessels dilate, increasing body temperature—and amplifying those uncomfortable surges.
Studies show that regular alcohol consumption is associated with more frequent and intense hot flushes, especially in postmenopausal women.
Alcohol might make you feel drowsy, but it disrupts the quality of your sleep. It interferes with REM cycles, increases night-time awakenings, and often leads to early morning grogginess.
When you’re already struggling with hormonal sleep disturbances, adding alcohol into the mix can leave you feeling foggy, irritable, and unrested.
Oestrogen helps regulate mood and protects against anxiety and depression. As levels drop, emotional vulnerability increases. Alcohol—being a depressant—can amplify mood swings, irritability, and low mood.
The UK’s Office for Health Improvement & Disparities (OHID) highlights that reducing alcohol can significantly improve emotional stability in midlife women.
Hangover Anxiety and Emotional Fragility
Many women report a noticeable increase in hangxiety—that anxious, restless feeling the day after drinking—even after moderate alcohol use.
During menopause, this sensation is often more intense. Lower levels of mood-stabilising hormones combined with alcohol’s effects on neurotransmitters can leave you feeling overwhelmed, on edge, or emotionally fragile.
What might have been a mild wobble in your 30s can turn into a full-day mental spiral during menopause. If you’re waking up with racing thoughts, guilt, or a sense of emotional unease after drinking, you’re not imagining it—and you’re not alone.
As metabolism slows with age, it becomes easier to gain weight and harder to shift it—particularly around the midsection. Alcohol is calorically dense and disrupts fat metabolism, making it more likely for calories to be stored rather than burned.
Even a few drinks per week can contribute to stubborn weight gain, bloating, and sluggishness.
Long-Term Health Risks of Alcohol During Menopause
Heart Health
Menopause increases your risk of cardiovascular disease due to falling oestrogen levels. While moderate alcohol may offer limited heart protection, drinking above recommended limits increases the risk of high blood pressure, heart attack, and stroke.
Bone Density and Osteoporosis
Oestrogen supports bone health. Without it, bones become more fragile. Excess alcohol disrupts calcium absorption and reduces the activity of bone-forming cells—raising the risk of fractures.
The Royal Osteoporosis Society recommends staying within NHS alcohol guidelines to protect bone density.
Breast Cancer Risk
Alcohol is a Group 1 carcinogen. Even one drink per day raises breast cancer risk, and the risk increases with each additional unit. The Million Women Study showed a 6% increased risk of breast cancer in women drinking just one daily drink.
Cutting back—even a little—can meaningfully lower your risk.
How Much Alcohol Is Safe?
The NHS recommends no more than 14 units of alcohol per week, spread over several days. This equals:
• 6 medium glasses of wine (175ml)
• 6 pints of standard-strength beer (4% ABV)
• 14 single measures of spirits (25ml)
But during menopause, it’s not just about the numbers. If even small amounts leave you feeling physically or emotionally off, it’s worth paying attention.
Healthier Alternatives for Relaxation and Stress Relief
You don’t have to give up the ritual of a relaxing drink—just swap it for something that supports your wellbeing.
CBD-Infused Drinks
CBD (cannabidiol) has calming, anti-inflammatory properties—ideal for easing tension, sleep issues, and even joint pain.
Try:
TRIP CBD Drinks – UK-based, beautifully flavoured drinks with 15mg of CBD per can. They also contain L-theanine and chamomile to naturally support calm without sedation.
• Vegan and low calorie
• No added sugar
• Great for winding down in the evening or socialising alcohol-free
Nootropic and Adaptogen Drinks
Designed to enhance mood, calm the mind, or promote clarity, these drinks use plant-based compounds like ashwagandha, lemon balm, and valerian.
Try:
Three Spirit ‘Nightcap’ – A rich, herbal blend including valerian and hops to support relaxation and sleep without the hangover.
• Delicious served neat or with soda
• Stylish, gift-worthy bottles
• Designed by bartenders and herbalists
Alcohol-Free Wines and Spirits
Brands like Noughty, Lyre’s, and Oddbird offer quality, low-sugar options with sophisticated flavour profiles—perfect for when you want to keep the ritual without the repercussions.
Herbal Teas and Sleep Blends
Chamomile, valerian root, lemon balm, peppermint, and raspberry leaf can soothe digestion, calm the nervous system, and support hormone balance.
Hydration with Benefits
Ok its boring but sparkling water with cucumber or berries, magnesium-rich mineral water, or coconut water can keep you feeling fresh, energised, and clear-headed.
Final Thoughts
You’re not imagining it—alcohol really can hit harder during menopause. Whether it’s flushes, mood dips, sleep disruption or hangover anxiety, your body is simply more sensitive now. And that’s not a weakness—it’s valuable information.
Small changes, like cutting back or switching up your evening ritual, can dramatically improve how you feel. You deserve to feel steady, supported, and well—not just cope.
If you’re concerned about how alcohol is affecting you, speak with your GP or explore support options. A great place to start is:
References
1. Mayo Clinic: Why Alcohol and Menopause Can Be a Dangerous Mix
2. Henry Ford Health: How Alcohol Consumption Can Impact Your Menopause Symptoms
3. British Journal of Cardiology: Menopause and Cardiovascular Risk
4. Breast Cancer Now: Alcohol and Breast Cancer Risk
5. Royal Osteoporosis Society: Alcohol and Bone Health
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