Can alcohol make menopause symptoms worse? Many of us enjoy the occasional drink but if you are going through perimenopause, you may be looking to do everything you can to manage your symptoms and lead a healthy life – so could cutting out drinking hold the key to a happier menopause?
Here we’ll look at some of the key menopause symptoms that can be impacted by alcohol and help you understand whether cutting down on alcohol would be beneficial for your unique menopause journey.
Menopause Alcohol and Sleep
Insomnia is one of the most common issues for women going through perimenopause. More than 47% of women say that their sleep has been disturbed since entering perimenopause – partly due to hot flushes and night sweats, but also due to the changing hormones which can impact our sleep.
Estrogen plays a role in the metabolism of serotonin and other neurotransmitters that affect our sleep-wake cycle and it also helps keep our body temperature low at night. With estrogen in short supply during perimenopause, it’s no wonder we can find it hard to get good-quality sleep.
Many of us may find that a glass of wine before bed can help meeting up with sandman a little bit easier, but is this a dangerous habit to rely on? Well, yes. The problem with relying on alcohol to help you sleep is that eventually, your body will develop a higher tolerance, so you will need to drink more to get the same effect, which is a slippery slope.
Alcohol can also affect the quality of your sleep. 2020 research suggests that alcohol impacts the part of sleep known as rapid eye movement (REM) – which is the part of sleep responsible for nurturing your memory and brain function. As brain fog is another key symptom of menopause, REM sleep is more important than ever – so it might be a good idea to watch how much you’re drinking ahead of bedtime.
Menopause, Alcohol and Mental Health
One thing we do know is that both menopause and alcohol can have an effect on your mental health. It’s thought that around 70% of menopausal women will be impacted by mental health issues – and it’s not surprising.
The fluctuating hormones involved in perimenopause can trigger mood swings, low mood, anxiety and even depression. Combine that with symptoms like insomnia, fatigue and hot flashes and it’s no wonder that many mid-life women are struggling with their emotional well-being.
Whilst the occasional drink can lift our spirits, it’s well known that alcohol is a depressive. Just as fluctuating hormones can play havoc with the happy hormones in your brain, so can alcohol and heavy drinking has been associated with an increased risk of depression.
If you are already struggling with your mental health during menopause, heavy drinking will certainly not help in the long term and could make it harder to feel proactive and positive about managing your other symptoms.
Menopause, Alcohol and Hot Flushes
Hot flushes are one of the most common symptoms associated with menopause, and the hot, tingly feelings that can unexpectedly rush through your body are not nice for anyone to ensure.
In some surveys, menopausal women have reported that alcohol triggers their hot flushes – and when you look at some of the physical effects alcohol has on the body, it makes sense. Even without menopause, many people find that alcohol can make them feel hot and cause their bodies to become flushed. This is likely because alcohol speeds up your heart rate and widens the blood vessels, allowing more blood to flow to the surface of your skin, making you feel warm and flushed.
However, a 2007 study found that women who drank once a month were less likely to suffer from hot flashes, and if they did get them they were less severe.
More research certainly needs to be undertaken in this area, but if you find that certain alcoholic drinks can make your hot flushes more regular or severe, it might be best to give them a miss.
Are there any other benefits to drinking during menopause?
Ask any scientist and they will tell you that excessive drinking is not good for you. However, there is some research to indicate that moderate drinking (defined as one drink per day) can actually have some health benefits – especially for menopausal women.
For example, a UK study found that moderate drinking could reduce the risk of heart disease in menopausal women. Another South Korean study indicates that drinking small amounts can give bone density a much-needed boost – which can be very helpful for menopausal women who are at higher risk of osteoporosis.
So should I avoid drinking if I’m menopausal?
When it comes to menopause, every person experiences it differently. Likewise, everyone’s relationship with alcohol will vary.
Binge drinking or drinking to excess regularly is never good for someone’s physical or mental well-being – and it is certainly harder to manage your menopause symptoms if you are constantly hungover! As symptoms like insomnia and mental health issues certainly seem to be exacerbated by heavy alcohol consumption, it might be a good idea to cut down if you personally feel that drinking is impacting your health.
However, the occasional drink is unlikely to spiral your symptoms to an unmanageable level. If you have a healthy relationship with alcohol and feel like cutting it out of your life completely isn’t what you want – that’s ok. That said, finding some alcohol-free drinks that you can enjoy alongside alcohol on a night out or when you’re relaxing at home can help you achieve a nice balance – why not try out some of these wonderful mocktail recipes from Holland and Barrett?
