Alcohol and menopause

What is the menopause

The menopause is the end of your monthly period cycle or menstruation. It typically happens during the age range of 45-55, however, it can start earlier or later depending on the person. During this time ovaries stop producing eggs, and your hormone levels of oestrogen, progesterone, and testosterone drop which causes the symptoms of menopause.⁽¹⁾

Menopause is not a singular event and there is often a stage known as perimenopause. This happens when you have menopause symptoms, but you still get your periods. The definition of when perimenopause ends and menopause starts is when your periods have stopped for twelve months. After this time, it is still possible for menopause symptoms to continue. 

How alcohol affects you during the menopause

Hormone changes during menopause

During perimenopause and menopause, levels of hormones such as oestrogen and progesterone naturally decline. These changes affect the body in many ways. Lower oestrogen can influence how the body regulates temperature, which is why hot flushes and night sweats are a common symptom of menopause.⁽²⁾

Fluctuating hormone levels can make some women feel more irritable or anxious, and low mood is also common. Sleep can become more disrupted, whether through night sweats or difficulty staying asleep, which also impacts energy levels the next day. Many women also experience changes in memory and concentration, commonly known as “brain fog”. This is where it feels harder to focus or recall things. These experiences are a normal part of the hormonal changes, but they can still be frustrating and affect life long-term. 

Falling hormone levels are also linked to changes in bone strength. Regularly drinking increases the risk of osteoporosis, causing bones to become fragile and more likely to break.⁽³⁾ 

Cardiovascular health is also affected by falling hormone levels such as oestrogen, which helps control your cholesterol levels and reduces the risk of fat building up in your arteries. This is why looking after overall wellbeing becomes even more important during this stage of life. Everyone’s menopause experience is different but understanding how hormones shift can help explain some of the symptoms you may notice.

Alcohol tolerance during menopause

As we age, our bodies may become less efficient at processing alcohol. This may be related to changes in body composition such as having less muscle mass and weight gain that can cause alcohol to have a stronger effect on the body than before and possibly because our liver function may naturally slow with age, meaning alcohol may stay in the body for longer.

During menopause, this change can feel more noticeable. Women can find they become less tolerant to alcohol, even if they’re drinking the same amount as before menopause. 

The result is that during and after menopause, women may feel the impact of drinking more quickly, and hangovers or other after-effects can be more severe and take longer to recover from.

Managing alcohol and menopause

During perimenopause and menopause, women may notice that alcohol affects them differently. Hot flushes, disrupted sleep, changes in mood, and weight gain are the most common side effects and may be made worse by drinking. That’s why it’s beneficial to reduce your alcohol intake during this time to ease symptoms and support your overall physical and mental wellbeing.⁽⁷⁾

^{Ways to cut down on drinking:}

• Alternate alcoholic drinks with non-alcoholic drinks
  Also known as ‘zebra striping’, swapping every other drink for a soft drink or non-alcoholic alternative helps you stay hydrated and naturally reduces how much alcohol you consume.
• Explore low-alcohol drink options
  Lower-strength alcoholic drinks can help you cut back without feeling like you’re missing out. Every year the selection of non-alcoholic drinks grows, meaning there is an option for everyone. Find out more about low-alcohol drinks
  
• Try out alcohol-free days
  Having at least three drink-free days every week will give your body a break from alcohol and help you stick to the low-risk guidelines. It’s also one of the most effective methods of moderation due to not consuming any alcohol during this period. Discover the benefits of drink-free days
  
  
• Monitor unit and calorie intake
  Monitoring both units and calories can be a useful tool for weight management, especially during menopause when changes in hormones and metabolism make it easier to gain weight. It also supports you in staying within the UK low risk drinking guidelines of no more than 14 units per week. Use our unit and calorie calculator
  
• Support if you'd like to stop drinking
  Stopping drinking alcohol is a great way to help reset your tolerance and reduce your menopause symptoms. If you feel you’d benefit from cutting alcohol out completely, help and advice is available. Find out how to stop drinking alcohol completely 
  

Alcohol and menopause FAQs