Booze and Menopause: What You Really Need to Know 🍷

If I had £1 for every time I heard a woman say:
👉 “I’m not giving up wine – it’s my social thing.”
👉 “It’s how I switch off at the end of the day.”
👉 “It can’t be that harmful, can it?”

I’d be sitting on a vineyard somewhere!

The truth? Alcohol has a very specific impact on the female body during menopause. And while you don’t have to give it up entirely, it’s worth understanding how it plays into your symptoms and long-term health. That way, if you choose to pour a glass, you’ll know exactly what’s happening in your body.

8 Ways Alcohol Affects Menopause

1. Hot Flushes & Night Sweats
   Red wine, in particular, is a big trigger. Alcohol dilates blood vessels, making you more prone to flushes and disrupted nights.

2. Sleep Disturbances
   It may help you drift off, but it sabotages deep, restorative sleep. Many women wake at 2–3am after drinking, which only adds to fatigue and brain fog.

3. Bone Health
   Menopause already increases the risk of osteoporosis. Excessive drinking weakens bones further, so moderation plus calcium and vitamin D are non-negotiable.

4. Mood & Mental Health
   Alcohol is a depressant. Combine that with menopause-related mood swings, and the effects can feel amplified – from irritability to low mood.

5. Hormonal Balance
   Your hormones are in flux already. Alcohol can disrupt estrogen levels, adding fuel to the fire of symptoms like bloating, irregular cycles, or skin changes.

6. Breast Health
   Even small amounts of alcohol have been linked to higher breast cancer risk. This risk increases post-menopause, making it a key factor to consider.

7. Weight Management
   Alcohol is calorie-dense, often with zero nutritional benefit. Combined with a slowing metabolism, regular drinking can make weight harder to shift.

8. Heart & Circulation
   While tiny amounts of alcohol may offer cardiovascular perks, more than recommended can raise blood pressure and strain your heart.

What This Means for You

Every woman is different. Some can enjoy the occasional glass without issue, while others notice symptoms flare immediately. The key is tuning into your body, knowing your triggers, and choosing from a place of awareness rather than autopilot.

If you do drink:

• Stick within NHS guidelines (no more than 14 units a week, spread out).

• Keep at least a few alcohol-free days.

• Notice how different types of alcohol affect you.

• Prioritise hydration, sleep, and nutrition alongside it.

Final Thoughts

Menopause is challenging enough without unknowingly making symptoms worse. If wine is your ritual, that’s okay – but let it be a conscious choice, not a default.

And remember, you don’t have to navigate this alone.

✨ Join my free Facebook group The Not Just Hormones Group for community and support.
✨ Or, if you’re ready to reset your relationship with your body, explore my The SHIFT Happens Project, designed to help you build strong, symptom-supportive foundations that last.