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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