Alcohol & Menopause

October 11, 2025•6 min read

Alcohol and Menopause: The Hidden Link That’s Making Your Symptoms Worse

If you’re in your forties or fifties, dealing with hot flushes, interrupted sleep, and leaning on the odd glass (or bottle) of wine to “take the edge off,” you’re not alone. But there’s a reason alcohol and menopause don’t mix as well as we’d like to think.

The Worst Advice I Got - From A GP

We were living in Canada, I was in my late 40s, and the hot flushes were coming every couple of hours during the day — and every half hour at night. I was exhausted, foggy, and barely functioning.

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I was also drinking about a bottle of wine most nights — some nights more, some less. It didn’t matter how much I drank; I always felt terrible about it and deep down I knew it was making everything worse.

Finally, I decided to go to my GP about starting HRT and thought, “This is my chance to be honest.”

At the very end of the appointment I said:

“There’s something else I’d like to talk to you about, Doctor... I think I’m drinking too much.”

Her response?

“Oh goodness… don’t worry about that… we all drink a bit too much at our age… you’re fine.”

My brain took that as permission to just keep drinking. And I did — if I’m honest, it probably escalated from that time forward.

Looking back, I can’t imagine trying to navigate menopause and alcohol now.

Personally, I’d be a hot mess.

How Alcohol Affects Menopause Symptoms

If your reading this, you’ve probably already got an inkling that your drinking and menopause symptoms are deeply intertwined — and you’re not wrong, the science backs this up.

Here are the four most common ways alcohol makes menopause harder.

1. Alcohol Makes Hot Flushes and Night Sweats Worse

You've probably experienced that red flush of colour over your chest and face after the first few sips of wine.

Alcohol dilates blood vessels and disrupts how your body regulates temperature.

That’s why so many women find that their flushes or night sweats spike after drinking — especially wine.

Research shows alcohol can trigger or intensify vasomotor symptoms (the technical term for flushes and sweats).
Even “moderate” drinking can interfere with thermoregulation and sleep, creating a vicious cycle of overheating and exhaustion.

2. Alcohol Disrupts Your Sleep (Even If It Helps You Fall Asleep)

I can't tell you how many women (and men), tell me they can't stop drinking because it's the only thing that helps them sleep. And I'll not argue that it might help them 'pass out' or fall asleep but it's a myth that alcohol helps you get a good restful sleep.

Yes, it might make you drowsy at first — but it fragments your sleep, reduces REM, and increases the chances of waking up in a sweat-soaked mess at 3 a.m.

Studies show people who drink regularly report more awakenings and poorer-quality rest.
The less restorative your sleep, the higher your cortisol — and that leads to more anxiety, fatigue, and cravings.

3. Alcohol Amplifies Mood Swings and Anxiety

During menopause, your serotonin and dopamine levels naturally fluctuate. Alcohol temporarily boosts them — but then drops them lower than before.

That’s why you might wake up feeling low, anxious, or irritated, even after a “good” night.

Alcohol is a depressant, and midlife women are already more vulnerable to mood dips.
Research from Alcohol Change UK found that women often drink to cope with menopause stress — but alcohol actually intensifies those feelings.

4. Alcohol Slows Metabolism and Increases Weight Gain

The 'midlife middle' really does creep up on us.

Alcohol is packed with empty calories and can increase appetite (especially for carbs and sugar).

Menopause slows metabolism and shifts fat storage to the abdomen.
Alcohol spikes blood sugar and cortisol, which both make it harder to lose weight.

How to Ease Menopause Symptoms (Even If You’re Still Drinking)

The good news is that small lifestyle changes can make a big difference.

Even if you’re not ready to stop drinking completely (but of course I'd hope that you give this some serious thought), these habits can reduce symptom severity and help you feel more like you again.

1. Prioritise Restorative Sleep

If you haven't already, consider taking a break from alcohol for a few weeks and notice how your body will reset - you'll get to experience what real rest feels like.

Keep a consistent bedtime and wake time
Avoid highly processed foods in the evening
Keep your room cool and dark
Try deep breathing, mindfulness, or gentle stretching before bed

2. Balance Blood Sugar and Support Your Hormones Naturally

Eat regular meals with plenty of protein, fibre, and healthy fats — and try not to go too long between them. Stable blood sugar means fewer crashes, fewer cravings, and more balanced moods.

(Although, I would like to add in here that for myself, I've found Intermittent Fasting to really help. This is not for everyone and I encourage you to do your research before embarking on this type of lifestyle.)

When it comes to hormone support, try including things like sesame and sunflower seeds, lentils and beans, oats and barley, berries, pomegranate, leafy greens, and even red clover or sage tea.

They’re rich in phytoestrogens (plant compounds that can gently support hormonal balance) and packed with nutrients that steady your energy, lift your mood, and nourish your body through menopause.

Even small swaps — like sprinkling seeds over porridge, blending greens into a smoothie, or sipping herbal can start to make a difference.

3. Movement Moves Everything

Exercise isn’t punishment — it’s medicine.

Strength training, walking, swimming, or yoga can all help:

Reduce hot flush frequency
Improve sleep quality
Support metabolism and bone health
Ease anxiety and lift mood

4. Get the Right Support — and Reclaim Control

Speak to your GP about options like HRT — it’s safe, effective, and far better understood these days (I’d hope most doctors are a bit more helpful than mine was back in the day!).

But HRT isn’t the only support out there. You can combine it with simple, practical things that make a real difference like mindfulness or CBT for easing anxiety and regulating mood.

And alcohol?

Of course I'm going to suggest cutting it out altogether, but at a minimum start to take regular breaks and you'll soon notice patterns in your sleep, mood and flushes.

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