Menopause and Alcohol: Why Does Drinking Make Me Feel So Bad?
Have you found that you can’t tolerate wine in the same way you used to since going through menopause? Perhaps your hangovers seem to last longer after a night out with friends. It can be confusing, as even drinking small amounts of alcohol can trigger or worsen our menopause symptoms, bringing on low mood, fatigue, hot flushes and disrupted sleep.
In this blog post, we look at the relationship between menopause and alcohol, asking why it affects us so much more at this time of life and explore ways to reduce our drinking if we feel we need to cut down.
Does alcohol make menopause symptoms worse?
We know that our tolerance for drinking tends to decrease as we age; however, the huge hormonal shifts that take place during menopause mean many of us find that alcohol no longer agrees with us in the way that it used to.
Many women find that symptoms such as hot flushes, anxiety, joint pain and disrupted sleep feel worse after drinking, even if it’s just a glass or two. Although all forms of alcohol can have an impact, red wine, sugary cocktails and beer can be especially problematic, often leaving us feeling lethargic and anxious the next day, with a feeling that we ‘can’t cope’.
Why are we less able to tolerate alcohol during menopause?
Our bodies undergo significant changes during menopause. As Consultant Gynaecologist and menopause specialist, Ms Tania Adib explains: "A sharp drop in oestrogen levels often leads to a loss of lean muscle and an increase in body fat. As muscle contains more water, having less of it means there is less water in our bodies overall – making it harder to dilute and distribute alcohol effectively. That’s why we often get tipsy more quickly, feel more dehydrated and hungover."
She adds: "Our livers are also less efficient as we get older, due to a decrease in the enzymes needed to process alcohol. It may remain in our bodies for longer with more damaging side effects." For some of us, this can be a cue to rethink our drinking habits as we enter a different stage of our lives.
"Our livers are also less efficient as we get older, due to a decrease in the enzymes needed to process alcohol. It may remain in our bodies for longer with more damaging side effects."
Does drinking alcohol make your hot flushes and night sweats worse?
Hot flushes and night sweats are one of the most uncomfortable aspects of menopause and as Tania explains, even moderate drinking can worsen the problem. ‘Alcohol is a well-known vasodilator, meaning it causes the blood vessels near the surface of the skin to dilate, allowing heat to escape from the body more quickly. This in turn can intensify your hot flushes or night sweats. Red wine can be particularly problematic as it contains sulphites, histamines and tyramine – chemical compounds known to trigger this process.’
Does alcohol affect sleep during menopause?
We all know that sleep is huge issue at this time of life – after all we’re dealing with huge hormonal fluctuations as well as the pressures of mid-life, whether that’s looking after children, caring for ageing parents, or coping with financial or work issues.
A glass of wine or a cocktail at the end of a busy day can provide a welcome escape and a feeling of relaxation, but the downside is that alcohol reduces REM sleep – the deep restorative sleep that’s essential for wellbeing. This means we wake up more frequently in the middle of the night, leaving us feeling tired or anxious the next day.
Does drinking increase our risk of breast cancer?
Breast cancer is often something we worry about, especially as we get older and drinking does unfortunately increase the risk. According to Breast Cancer UK, drinking just two units every day (less than a medium glass of wine) increases our risk by 9% compared to women who don’t drink at all. And regular binge drinking – more than 6 units in one session – is particularly bad for us, increasing the risk by 60%.
There are of course many other factors involved, including our family history, weight, age, and how much exercise we do. We can influence some of these – for example through diet or exercise – while others we can’t control. What matters is being aware of the risks, so we can make an informed choice about how much we drink.
Why does alcohol increase our risk of breast cancer?
Experts are not completely clear why alcohol affects our chances of developing breast cancer. There may be several reasons, including the fact that alcohol is broken down by our bodies into a toxic chemical known as acetaldehyde, which can damage the DNA in our cells and prevent them from repairing. Alcohol can also increase our levels of oestrogen which increases our chances of developing some forms of breast cancer.
What are the recommended limits for ‘safe’ drinking during menopause?
Meanwhile, UK government advice is to drink no more than 14 units a week, spread out over at least three or more days with several alcohol-free days in between. Although there’s no single answer, it’s clear that the more you drink the higher your cancer risk. And while it’s not always easy, lowering your alcohol consumption is often a good idea.
How much should I drink if I’m in menopause?
Official recommendations can provide a broad framework but are not tailored to the individual – and ultimately, the decision on how much to drink is a personal one. It’s always a good idea to you educate yourself as much as possible on the risks associated with alcohol and assess the levels of drinking that are right for you.
It can be useful to think about the following:
How is alcohol making you feel the following day and the day after?
Is it affecting your sleep, your ability to work effectively or your mood?
Are your menopause symptoms affected?
Are you trying to lose weight - it’s important to remember that alcohol can reduce muscle and increase fat in the body.
Are there other steps you could also take to improve your health, such as achieving a healthy weight and exercising?
Do you have any risk factors for breast cancer, such as being overweight or a family history?
Drinking can, undeniably, be relaxing and sociable – that’s why it’s often hard to cut down or give up. Our women’s health specialists, including highly skilled menopause specialists and nutritionists, can work with you to help you limit your drinking, as part of a tailored plan improve your health and reduce menopause symptoms. Measures that are often helpful include the following:
Keeping a drinks diary, understanding how much a unit is (a large glass of wine or a cocktail can be 3-4 units!).
Trying a month-long alcohol free period and monitoring any changes in your menopause symptoms and your overall mood and wellbeing.
Staying within the UK guidelines of 14 units as a minimum.
Having 3-4 alcohol free days a week.
Trying not to drink every week.
Drinking water or a soft drink between alcoholic drinks to slow yourself down.
Make an appointment to see a menopause specialist
If you would like to speak to one of our menopause specialists for advice on cutting down or giving up alcohol as part of a tailored menopause plan, please telephone us on 020 7244 4200, or you can make an appointment online.
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