Sipping Smarter During Menopause: The Truth About Alcohol and Your Body

Menopause comes with its fair share of challenges. Symptoms like brain fog, hot flashes, and night sweats can be frustrating and disruptive—especially if they also affect your sex life. On top of that, menopause can bring feelings of depression or anxiety as you process this phase of life. Sleep quality is often impacted.

Alcohol can aggravate these symptoms, especially if you drink to excess, and can have other health impacts. Many women find it wise to reduce alcohol use during and after menopause.

What Alcohol Does to the Brain

Alcohol is a depressant that interferes with your brain's communication pathways. This disruption can impact balance, memory, speech, and judgment. You may have seen someone drink themselves 'legless' (or perhaps experienced it yourself).

People often drink because the reduction in judgment allows them to get out of their own way to relax and socialize, as well as because they enjoy the taste and it is sometimes socially expected. Long-term alcohol use can, however, lead to alcohol use disorder (AUD). This can lead to addiction as well as long term changes in brain function, behavior, and emotion. Many of these changes will improve with abstinence.

The Impact of Menopause on Alcohol Sensitivity

Age can increase alcohol sensitivity. Menopause can increase it further. As we age, the liver becomes less efficient at processing alcohol. Additionally, menopause-related weight gain often results in a higher percentage of body fat, which means alcohol remains in the system longer.

What all this means is that as you reach menopause you may find that it takes less alcohol to get you buzzed. A problem can occur if you don't realize this is going on and continue to drink the way you did when you were thirty. This can result in you drinking "more heavily," experiencing worse issues, and ultimately impact your health and safety (imagine you only think you can drive safely after one glass of wine).

Exacerbation of Menopause Symptoms by Alcohol

Hot Flashes and Night Sweats

Some women notice that alcohol, particularly red wine, makes hot flashes and night sweats worse. If you suspect a link, try keeping a diary of your symptoms and alcohol intake to identify patterns. If you find alcohol aggravates these symptoms, cutting back—or even eliminating it—might be the best choice. Interestingly, some women report that an occasional drink (once or twice a month) helps reduce symptoms. Paying close attention to your body’s unique responses is key.

Sleep Disruptions

While a “nightcap” may help you fall asleep, alcohol typically results in poor-quality, disrupted sleep. It can also cause you to pass out, which isn’t the same as restful sleep. If menopause-related hormonal fluctuations are already disturbing your rest, adding alcohol into the mix may worsen insomnia or leave you feeling groggy and unrefreshed.

Mood Swings

Mood swings are common during menopause due to hormonal changes, stress, and the emotional impact of aging. Some women turn to alcohol as a form of self-medication for stress or depression. Unfortunately, alcohol can worsen mood swings and contribute to deeper feelings of anxiety or depression. Hormone Replacement Therapy (HRT) may help with these symptoms, but reducing alcohol can also make a significant difference.

Moderating Alcohol Use During Menopause

The general recommendation for women is to limit alcohol intake to one drink or less a day. A drink is a glass of wine, half a pint of beer, a shot of spirits, etc. Drinking four or more drinks in a night is called binge drinking, and should be avoided at the best of times, but particularly during menopause. Drinking two drinks once a week is not as good as limiting it to one, because the point is not to give your liver too much alcohol at once. 

Here are some practical ways to moderate your alcohol use:

Embrace Alcohol-Free Days

Choose specific days of the week to skip alcohol altogether. For example, you might only drink on weekends or during special occasions.

Practice Mindful Drinking

Before reaching for a drink, ask yourself why you’re having it. Is it because you genuinely want to enjoy the taste, or because it’s socially expected? By drinking less often but savoring your drink more, you can reduce consumption without feeling deprived.

Opt for Lower Alcohol Options

Choose spritzers, low-alcohol cocktails, or mocktails. If you’re drinking a cocktail, ask for just one shot of liquor instead of two. Stay hydrated with water between alcoholic drinks to reduce hangovers and sleep disturbances.

Explore Alternative Social Settings

Consider meeting friends at a coffee shop, restaurant without a liquor license, or other alcohol-free venues. This creates opportunities for socializing without the pressure to drink.

Manage Stress in Healthy Ways

Stay active, focus on a nutritious diet, and prioritize self-care. Whether it’s through meditation, yoga, or improving your sex life with tools like vFit for natural hydration and sensation, these healthier habits can replace the need to “drown your sorrows.”

Listening to Your Body

Alcohol affects everyone differently, but menopause makes it even more important to pay attention to how your body reacts. If you notice certain symptoms (like hot flashes or poor sleep) worsen after drinking, consider cutting back. Some women also find that specific types of alcohol—such as red wine—trigger symptoms, in which case switching to another option or eliminating that type altogether can help.

By reducing alcohol intake and adopting healthier habits, you can better navigate the challenges of menopause while feeling more balanced, rested, and in control.