1. Hormonal Changes: Alcohol can disrupt hormonal balance in the body, potentially exacerbating symptoms associated with menopause, such as hot flashes and mood swings.

2. Bone Health: During menopause, women are at an increased risk of bone density loss, which can lead to osteoporosis. Excessive alcohol consumption can further weaken bones and increase the risk of fractures.

3. Heart Health: Excessive drinking can increase blood pressure (hypertension) which over time can lead to cardiovascular disease, which can lead to increased risk of strokes and heart attacks. During menopause, the reduction of estrogen can increase cholesterol, which can further increase your risk of developing heart and circulatory disease. The combination of alcohol and menopause can put a big strain on your heart.

4. Sleep Disturbances: Alcohol can disrupt sleep patterns and exacerbate sleep disturbances, which are common during menopause. According to the National Sleep Foundation, approximately 61% of menopausal women have sleep problems. Hot flashes are one of the more common reasons for disturbed sleep during menopause.

5. Weight Management: Alcohol is calorie-dense (1 gram of alcohol has 7 calories), and can contribute to weight gain, which can be more challenging to manage during and after menopause. A reduction in estrogen can increase weight gain around the abdomen for menopausal women.

6. Interactions with Medications: If you're taking medications to manage menopausal symptoms or other health conditions, alcohol may interact with these medications and reduce their effectiveness.

7. Liver Health: It is well known that excessive alcohol consumption can cause liver disease, and the liver plays a role in hormone metabolism. A recent study showed that menopause was associated with a roughly 2.4 times higher odds of developing NAFLD (non-alcoholic fatty liver disease)*.

8. Hot Flashes: Alcohol can trigger or exacerbate hot flashes in some women. It may cause blood vessels to dilate, leading to an increase in body temperature and flushing, which can intensify the sensation of hot flashes.

9. Mood Swings: Menopause can be associated with mood swings and emotional changes. You may experience feelings of anxiety, stress or even depression, anger and irritability. Alcohol is a depressant and can affect mood, potentially making mood swings more pronounced.

References

*https://pro.endocrineweb.com/endocrinology-news/with-menopause-women-at-significantly-higher-risk-of-developing-nafld

Tips on how to reduce your drinking during menopause

1. Sometimes it’s the habit of drinking that keeps you drinking. Pour an alcohol free version of your usual drink into your favourite glass. You may find that your cravings are satisfied.

2. Distract yourself. Is there a friend you haven’t spoken to in a while that you can call? Sometimes cravings go as fast as they come, and by distracting yourself in that moment can help you cut down.

3. Join a support group. Is there a group of women in your local area or online that you can connect with? Having people to talk to who can relate to what you’re going through can help you stay focused and less alone.

4. Set some drinking goals. Having a pre-set goal can help keep you motivated and accountable. A goal can be anything from reducing your drinking by 2 units a week to having an extra alcohol free day every week. Whatever works for you. Download our free app to set and track goals right on your phone.

5. Educate yourself on alcohol. The term units is thrown around a lot, but do you know what units mean and how to calculate them? Understanding exactly how much you’re drinking can help you determine how much is too much. Our app has a unit and calorie calculator. Just input what you drink and our calculator will do the rest.

6. Find something you love doing. Are there any old hobbies you have put down? Or a talent you haven’t fully tapped in to yet? Discover something you enjoy to keep you mind in a positive and healthy place. You are more likely to drink if you’re feeling down or bored, by keeping yourself busy you can concentrate on the positives.