Why And How You Should Reduce Your Alcohol Intake During Menopause
As we get older, our ability to handle alcohol decreases and for most women who are going through perimenopause and menopause, alcohol can directly affect and amplifies your symptoms.
The mood swings, the sleepless nights, the weight gain, the hot flashes. The experience of perimenopause can be so stressful, who could blame us for wanting to relax with a nice glass of wine… or two or three? But anecdotally, many women say that drinking actually makes those mood swings, insomnia, hot flushes and weight management worse. Doctors warn that alcohol can be more dangerous the older you get, especially for women.
Alcohol is a toxin and while it remains within our bodies it can cause plenty of damage. Specifically, in menopausal women, although the evidence is not conclusive, it can exacerbate symptoms. For example, since alcohol causes dilation of blood vessels, this could trigger hot flushes.
The overriding evidence suggests that it all depends where you are on your menopausal transition. During post menopausal normally some of your symptoms should actually decrease, but if you are still experiencing hot flushes, alcohol may not be helping the issue!
If you are maybe thinking of cutting back your alcohol consumption, or maybe even quitting altogether, you have plenty of delicious alternatives. Non-alcoholic cocktails and beverages are certainly becoming more popular. These alcohol free drinks often offer more sophisticated flavour profiles and are often low in sugar. I really like some of the alcohol free wines and sparkling wines as they taste great and there really is a great selection available to choose from.
How alcohol effects you during perimenopause and menopause
Effects the quality of your sleep and keeps you awake.
May cause weight gain, specially around the belly area.
Causes carbohydrate cravings.
Increases the tendency and frequency of hot flushes.
Studies link alcohol consumption to a higher risk of developing breast cancer.
Increases risk of heart disease and osteoporosis.
May increases joint aches and pains.
Amplifies negative feelings and makes mood swings worse.
It may make your fatigue worse.
It may affect your blood sugar levels.
Increase risk of headaches.
It may effect gut health causing bloating and other digestive issues.
Amplifies anxiety.
Actionable ways to reduce your alcohol during perimenopause and menopause:
Choose an alcohol free alternative.
The odd drink is ok but be mindful of how much you drink. Using a smaller glass can help.
Take a break. Have several drink-free days each week.
Use a wine glass or cocktail glass when drinking as this makes It feel more special.
When you feel like a drink distract yourself with a selfcare habit like reading, taking a relaxing bath, talking to a friend or going for a walk.
Try fizzy water with a piece of fruit in for taste. I like putting frozen fruit in my sparkling water as it keeps the drink nice and cool.
Have a lower-strength drink. Cut down the alcohol by swapping strong beers or wines for ones with a lower strength.
Don’t be scared of saying no thank you when you are at dinner parties etc.
Avoid your triggers. Whether you are trying to cut down or quit drinking, it's a good idea to avoid situations in which you are used to drinking. People, places, things, and certain activities can be triggers that cause you to have an urge to drink. Avoiding these triggers can prevent you from drinking when you otherwise might not.
Don't keep alcohol in your house. Having no alcohol at home can help limit your drinking.
Set a budget. Only have a fixed amount of money to spend on alcohol.
Watch for peer pressure. Practice ways to say no politely. You do not have to drink just because others are, and you shouldn't feel obligated to accept every drink you are offered. Stay away from people who encourage you to drink.
Ask for help and support if you need it. You don’t have to do this alone.
Make a plan. Before you start drinking, set a limit on how much you're going to drink.
If you are struggling with your menopausal journey please ask for help. I am only a phone call or email away. You can book a free discovery call with me on the below link.
