Navigating menopause is a unique journey for every woman, and for most of us, this is marked by a host of physical and emotional changes. One aspect that often doesn’t get enough attention is the relationship between menopause and alcohol. As hormones fluctuate and the body’s metabolism shifts, alcohol can affect women in ways they may not expect.
In my own personal experience, I’ve found drinking alcohol to even the slightest excess has become less pleasurable as I’ve got older. There was a time I could have several drinks and function the next day but now, if I overdo it even slightly, I’m feeling the effects for at least 48 hours.
It took me a long time to realise this was my body metabolising alcohol differently. Now, in my mid-forties, I will enjoy a glass or two of wine, and that’s it. For me personally, the way too much alcohol makes me feel the next day (and the one after) just means it isn’t worth it.
The relationship between menopause and alcohol intrigues me, as someone who makes a living out of coaching women over 50 to become stronger, fitter and healthier, I am often asked about it. To find out more, and to help us make more informed choices, I spoke to menopausal nutritionist Charlotte Hunter, from menopause platform Issviva.
Does menopause make you more sensitive to alcohol?
“Women naturally metabolise alcohol differently from men,” Charlotte says. “And this difference becomes even more pronounced during menopause. Women have lower levels of the enzymes that break down alcohol, as well as a higher fat-to-water ratio. This means alcohol can linger in their systems longer and hit harder.
“During menopause, our bodies go through even more changes: a natural shift in body composition often results in less lean muscle and more fat, which can exacerbate alcohol’s effects. And remember, alcohol is liquid calories! It’s easy to overlook, but for many women already struggling with midlife weight gain, those extra calories can add up quickly.”
As Charlotte points out, the shift in body composition can also be a very difficult aspect of menopause for women to deal with, which is why it’s important to look after your health and wellbeing as best you can. Weight training for women over 50 is incredibly important to maintain lean muscle and reduce fat, and eating the best food for menopause symptoms are both important.
Charlotte also touches on an issue which I am dealing with at the moment; caring for parents and children at the same time: “To complicate things further, women in their forties and fifties often have additional emotional and social pressures,” she says. “Many find themselves part of the “sandwich generation,” juggling young children or teenagers with the added responsibility of caring for elderly parents, all while navigating work demands – and, if they’re lucky, a social life too. For some, alcohol becomes a convenient coping mechanism, a way to take the edge off after a challenging day. A nice, cold glass of prosecco may sound like the perfect answer to a stressful day, but it could do more harm than good.”
Is it ok to drink alcohol during menopause, and if so, how much?
“The short answer is that ideally, women should cut back significantly or skip alcohol altogether,” Charlotte says. “Menopause is already full of physical and hormonal changes, and alcohol can often make things worse, especially with symptoms like hot flushes. It varies from woman to woman, but many find red wine a problem. Alcohol acts as a vasodilator, meaning it causes blood vessels to widen to let heat escape from the body more quickly. This can throw off the body's temperature regulation and trigger a hot flush!
“Official NHS guidelines suggest that men and women should both stay under 14 units of alcohol per week, but women metabolise alcohol differently from men, so it seems odd to have the same recommendation for both. I also feel it’s easy to exceed this target, especially when a large glass of wine or a cocktail can contain 3–4 units.”
Charlotte suggests trying a month-long alcohol-free period to monitor changes in symptoms and overall wellbeing. Many women report better focus, improved sleep, and fewer hot flushes during this time, adding that many women then never go back to regular drinking, instead just have an occasional glass. This is actually what I’ve done, so it’s nice to know I’m on the right track!
Are there specific types of alcohol to avoid during menopause?
Yes, says Charlotte: “Certain drinks, including red wine, sugary cocktails, and beers, are more likely to worsen menopause symptoms like night sweats and hot flushes. While spirits might seem like a safer option, sugary mixers can also disrupt hormones and sleep.
She also encourages us to pay attention to how different drinks affect you: “Sometimes, a little self-experimentation is the best guide: try various options (in moderation, of course), and notice what leaves you feeling clear-headed and symptom-free and what leaves you feeling like the walking dead! That way, you can find a balance between menopause and alcohol that works for you if you're not quite ready to give up alcohol just yet.
What are the effects of alcohol on the body during menopause?
We know that alcohol can have a negative impact on the body at any stage of life, but it can be made worse during menopause.
“Alcohol can interfere with the body’s ability to metabolise oestrogen during menopause, leading to unpredictable effects,” Charlotte says. “Heavy drinking during menopause is linked to weakened bones, heightened risk of depression, and long-term cardiovascular issues.
Even moderate alcohol intake can disrupt sleep, lower immunity, and contribute to mood swings, making it essential to reassess drinking habits during this life stage.
Charlotte Hunter’s top tips for drinking alcohol during menopause
If you choose to drink, these strategies can help minimise the impact:
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Stay within the recommended limit of 14 units per week.
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Hydrate before, during, and after drinking, and consider adding electrolytes.
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Avoid drinking on an empty stomach—pair alcohol with a protein-based snack or meal.
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Finish drinking a few hours before bedtime.
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Opt for lower-alcohol options and consider diluting wine with soda water.
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Have several alcohol-free days each week.
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If symptoms like hot flushes or poor sleep are already an issue, skip alcohol altogether.
Most importantly, if you’re finding it hard to control your drinking, don’t hesitate to seek help.
While menopause can amplify alcohol’s effects, understanding how your body responds and making mindful choices can significantly improve your experience during this stage of life. By taking steps to drink more moderately and listen to your body, you can balance enjoying the occasional drink with prioritising your health and well-being.
Charlotte Hunter is a qualified Nutritional Therapist and the founder of Charlotte Hunter Nutrition which consists of a team of dedicated nutritionists who share her goal of helping women navigate menopause symptoms better, as well as working for menopause platform,Issviva.
She uses nutritional therapy which combines food, supplements and lifestyle choices to ensure that women are not just ‘surviving’ but ‘thriving’ as they go through this phase of life.
She runs a blog dedicated to menopause nutrition with recipes and informative articles about various foods to understand menopause better and master your symptoms with what you eat.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.