Menopause & Alcohol: What’s Really Going On?If alcohol has started to feel “different” in midlife — you’re not imagining it.
During perimenopause and menopause, hormonal changes genuinely alter how your body and brain respond to alcohol. What once felt relaxing can begin to feel draining, anxiety-provoking, and emotionally costly.
This episode gently explains why — and what many women notice when they begin to change their relationship with alcohol.
Not from restriction.
From self-respect.
In this episode, we explore:
- How falling oestrogen and progesterone change your stress response, sleep, mood and blood sugar
- Why alcohol often hits harder on the same amount
- Why 2–4am waking, anxiety and low mood become more common
- How alcohol can quietly worsen hot flushes, night sweats, weight gain and inflammation
- And why nothing is “wrong” with you — your body is changing, not failing
Common menopause symptoms alcohol can intensify:
🔥 Hot flushes & night sweats
Alcohol dilates blood vessels and disrupts temperature regulation — often making flushes more intense, especially wine.
😴 Sleep problems
Alcohol fragments sleep later in the night, increasing waking, racing thoughts and exhaustion — particularly when sleep is already fragile.
😖 Anxiety & low mood
Hormonal shifts already raise baseline anxiety risk. Alcohol can amplify next-day panic, worry and “doom feelings.”
Midlife weight, cravings & blood sugar:
As hormones shift, insulin sensitivity and muscle mass change.
Alcohol disrupts blood sugar, increases cravings, and adds empty calories — often showing up as stubborn middle-weight gain, fatigue and inflammation.
For many women, reducing alcohol is the missing piece that finally makes other health efforts work again.
The emotional piece (this matters):
Many women quietly think:
“I can’t handle alcohol like I used to — what’s wrong with me?”
Nothing is wrong with you.
This is biology — not weakness.
What once felt relaxing can now feel overstimulating, draining and emotionally expensive.
The upside women often notice:
- Fewer night sweats
- Better, deeper sleep
- Calmer mornings
- More stable mood
- Increased confidence and self-trust
- Feeling more like themselves again
A gentle reframe:
This isn’t about rules, restriction or perfection.
It’s about asking:
Is alcohol supporting me in this phase of life — or making it harder?
For many women, menopause becomes the moment they realise:
“I don’t need this anymore.”
And that realisation can feel deeply freeing.
One small 1% reflection:
- How do I feel after drinking now compared to 10 years ago?
- Does alcohol help my symptoms — or intensify them?
- What might I gain from a short break?
Why this matters:
- Alcohol use is linked with anxiety and depression and can worsen mental wellbeing
- UK households spend around £24 billion on alcohol
- Women experience alcohol’s effects more strongly than men due to body composition and metabolism
- Even moderate drinking increases breast cancer risk — and that risk rises with each additional drink per week
You are not broken.
Your body is communicating.
On a similar journey? Want to share your story and connect with others making positive changes?
Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr
and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058
🎧 Thanks for Listening!
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A big thank you to Pixabay for providing our intro and outro
music, "Inspirational Background" by AudioCoffee.
Ann & Sally
xx
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