Why alcohol and menopause don't mix

How Alcohol Can Worsen Menopause Symptoms

I began perimenopause younger than expected and didn’t realise at the time. In my early forties, I was drinking heavily and completely oblivious to the signs, brain fog, mood dips, and restless sleep. It wasn’t until I progressed into menopause that I spotted the clear pattern: alcohol made my symptoms worse, especially night sweats and anxiety.

On heavy drinking nights, I’d wake soaked through, with my heart racing and mind buzzing. On low or no drink nights, symptoms were gentler, more spaced out. So let's dig into the facts about alcohol and why it's not a friend of menopausal women.

Blood vessels, heat and night sweats Alcohol dilates blood vessels, raising body temperature. This is the exact trigger that leads to flushes and drenching night sweats. Along with caffeine and spicy foods, alcohol can cause spikes in temperature, making night sweats worse. This is because blood vessels dilate as the heart rate speeds up, causing the skin to feel flushed and encouraging the release of sweat. Drinking alcohol close to bedtime can make night sweats even more unbearable for menopausal women. 

Sleep disruption

Alcohol can make you fall asleep quickly, but it wrecks the quality of that sleep. Add menopause to the mix, and it’s even worse. Not only is alcohol a diuretic, causing you to need the toilet more, but it also affects your circadian rhythm and hinders your ability to achieve a deep sleep.  A lack of deep sleep can negatively affect various bodily functions, including hormone regulation, memory consolidation, and the brain's ability to cleanse itself of waste products. It can also lead to fatigue, difficulty concentrating, and weakened immunity. Long-term consequences may include increased risk of chronic diseases like diabetes, heart disease, and Alzheimer's disease.

Anxiety and mood

Alcohol is a central nervous system depressant, yet it triggers cortisol spikes that leave you worse the next day.

The hormonal fluctuations brought on by menopause can lead to mood swings. By further altering hormonal levels, excessive alcohol consumption may exacerbate these mood swings. Alcohol use may also make women more susceptible to depression and anxiety, which is already a heightened risk for those going through menopause.

So that “relaxing glass” will actually deepen anxious nights. All that hormonal disturbance creates a vicious cycle: more drinking to cope, more symptoms, more anxiety.

I started on HRT long before I quit alcohol. It relieved some of the symptoms. But when I was drinking, some of them would resurface even though I was taking HRT.

When I cut alcohol altogether. The change was enormous.

• My night sweats disappeared

• I now sleep more deeply and restoratively

• My anxiety has pretty much vanished
  

Menopause is already a turbulent time for your body. But alcohol adds unnecessary fuel to that fire. Quitting alcohol offers a chance to rest well, regulate your temperature and mood, and feel more in tune with your body.

If you’re noticing a link between drinking and your symptoms, I encourage you to step back and observe. Giving your body a break could be the gentlest act of self-care as you navigate this transition.