The Impact of Alcohol on Peri and Post-Menopause

The Menopaus’ull team is excited to introduce a new mini-wellness program created by one of our long-time members. Laura has been with Menopaus’ull since the very beginning and was among the first to join our Healthy Bones program back in 2021. Her journey has been truly transformational, and now, she’s eager to give back and support others who may be struggling. Read on to discover her inspiring story and learn how you too can make positive changes to enhance your future health and well-being.

As women, we often find ourselves juggling countless responsibilities – caring for our families, children growing up and moving on, supporting ageing parents and advancing in our careers. It’s no wonder that many of us turn to a glass of wine (or two) to unwind after a long day. However, if you’re going through peri or post-menopause, you may have noticed that alcohol is becoming harder to metabolise and/or the amount you are drinking, and the frequency of drinking is increasing.

For many women, drinking during peri-menopause can become a hidden and shameful habit. I personally experienced this during my own peri-menopausal years. My drinking increased to the point where I became alcohol dependent, and daily drinking was necessary to stave off the symptoms of withdrawal. I began to hide the evidence of my drinking from my husband. The weight piled on and I couldn’t function at work effectively because of the brain fog and memory difficulties. The anxiety prevented me from going places and I became more isolated, and my menopausal symptoms worsened. Deep down, I knew that alcohol was significantly exacerbating these symptoms, but the shame and guilt made it difficult to confront my drinking habits, let alone seek professional help.

As a professional who had worked in substance misuse services during some of this time, I felt particularly uncomfortable reaching out for help. The fear of talking to my GP and the stigma surrounding alcohol dependence, especially as a professional, kept me silent. This personal struggle is what inspired me to transition into helping others. I want to create brave, non-judgmental spaces where people can explore their relationship with alcohol, particularly during the challenging peri-menopausal and menopausal years, and find the support they need without the fear of stigma or shame. 

My mission is to support others, so they don’t have to spend their midlife years struggling with alcohol. I am deeply passionate about the transformative power of alcohol-free living and the profound gift it offers. I want to help others discover this gift, empowering them to reclaim their health, happiness, and true selves during this pivotal time in their lives.

The Menopause-Alcohol Connection

During peri-menopause and post-menopause, our bodies undergo substantial hormonal changes. Estrogen levels fluctuate and eventually decline, leading to a host of symptoms such as hot flashes, night sweats, anxiety, brain fog, mood swings, and sleep disturbances. While these symptoms are challenging enough on their own, adding alcohol into the mix can exacerbate them and create additional problems.

Research has shown that alcohol consumption can increase during peri-menopause as women may use it as a coping mechanism for managing these distressing symptoms. Unfortunately, this can lead to a harmful cycle where alcohol worsens the very symptoms it’s intended to alleviate.

Dr. Louise Newson, a leading menopause specialist in the UK and founder of Newson Health, emphasises that alcohol can worsen menopause symptoms by affecting hormone balance and sleep quality. According to Dr. Newson, alcohol increases the risk of breast cancer and heart disease, particularly in women going through menopause, as it interferes with the body’s ability to metabolise estrogen.

1. Alcohol and Hormonal Imbalance

Alcohol can worsen hormonal imbalances during menopause by interfering with the body’s ability to manage declining estrogen levels. Although estrogen levels are generally decreasing during menopause, alcohol can disrupt the metabolism of this hormone, leading to fluctuations that may intensify symptoms like hot flashes and night sweats. Additionally, this disruption can increase the risk of estrogen-dependent conditions, such as breast cancer, by influencing the way the body processes estrogen.

2. Sleep Disruption

Many women already struggle with sleep disturbances during menopause. Unfortunately, alcohol, despite its reputation as a sleep aid, can disrupt your sleep patterns. While it may help you fall asleep faster, it reduces the quality of sleep by interfering with REM cycles, leaving you feeling tired and groggy the next day.

3. Weight Gain and Sluggish Metabolism

Menopause often brings with it a slower metabolism, and alcohol is notorious for being high in empty calories. Regular consumption can lead to weight gain, especially around the midsection, which is already a concern during menopause due to the shift in fat distribution caused by hormonal changes. Additionally, stress levels during menopause can increase, leading to higher levels of cortisol, a hormone that can contribute to weight gain or make it more difficult to lose weight, particularly around the abdomen. Alcohol can further exacerbate this issue by both increasing cortisol levels and adding empty calories to your diet.

4. Increased Anxiety and Depression

Hormonal fluctuations during menopause can affect your mood, making you more susceptible to anxiety and depression. While alcohol might seem like a quick fix to relieve stress, it’s a depressant that will worsen anxiety and depressive symptoms over time, leading to a vicious cycle.

An Actionable Step: Mindful Drinking

If you’re not ready to give up alcohol entirely, consider approaching your drinking habits with mindfulness. Mindful drinking involves being more conscious of why, when, and how much you drink. It’s about understanding the role alcohol plays in your life and making intentional choices that align with your well-being.

Here’s how you can start practising mindful drinking:

1. Reflect on Your Relationship with Alcohol

Take a moment to think about why you reach for a glass of wine. Are you using it to cope with stress, to unwind, or out of habit? Understanding your motivations is the first step towards making more mindful choices.

2. Set Clear Intentions

Before you pour your next drink, ask yourself if you really want it. Is there another way you could relax or enjoy the moment without alcohol? Setting clear intentions helps you make decisions that support your health and wellbeing.

If you’re ready to explore this further and want support along the way, I invite you to join my free “From Wine to Wellness” mini-course. This course is designed to help you explore the role of alcohol in your life and provide you with tools to manage stress, connect with calm and build the foundations, should you wish to change your relationship with alcohol. 

The Benefits of the “From Wine to Wellness” Course

Through your journey within the “Wine to Wellness” mini-course, you’ll discover:-

• Practical Tools for Managing Stress
  Learn techniques that help you find calm without turning to alcohol. Practical tools and techniques to break-free from stress-driven behaviours.
  
  
• A Deeper Understanding of Your Nervous System
  Gain an understanding of your nervous system and how it affects your emotions.
  
  
• Mindful Drinking Practices
  Develop a more mindful approach to drinking, helping you make choices that align with your health goals.
  
  
• Support and Community
  Connect with like-minded individuals who are also exploring an alcohol-free or reduced-alcohol lifestyle.

The course is free until the end of September 2024, so now is the perfect time to take the first step towards a healthier, happier you. To access the details and sign up, please visit Wine to Wellness Info Page.

Take the First Step Today

Menopause is a challenging time, but it doesn’t have to be made harder by alcohol. By becoming more mindful about your drinking habits and exploring the benefits of an alcohol-free lifestyle, you can greatly improve your quality of life during this phase. Remember, the journey to wellness starts with a single step. Join the “From Wine to Wellness” course today and discover how empowering it can be to take control of your health.

Resources

Access lots of free resources and learn more about the support that Laura offers visit the Somatic-Wellness Hub 

Sign up for the Wine to Wellness Course 

Alcohol and the Menopause: Why Cutting Down Can Improve Your Menopause and Overall Health – balance-menopause.com

My Story: Menopause in Recovery – balance-menopause.com

Menopause and Alcohol Addiction: What You Need to Know – balance-menopause.com