She had a glass of wine at a New Year’s Eve party this year, for example, and prior to that, she had a drink on Halloween. She credits this more gradual approach—versus attempting to go cold turkey—with her ultimate success. Adopt this sound advice from real women who have done it, as well as our experts, on how to reel in your alcohol habit before or during menopause (or, anytime in your life, really).

For comprehensive guidance on reducing alcohol consumption, visit our article on how to wean yourself off alcohol safely. “Adopting healthier lifestyle habits to address menopausal symptoms can help boost your mood and energy, and protect you from disease.” Alcohol has a well-documented impact on blood vessel function, acting as a vasodilator. When consumed, alcohol causes blood vessels near the skin to relax and widen, a process known as vasodilation. This physiological response increases blood flow to the skin's surface, leading to the sensation of warmth and skin flushing.

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The North American Menopause Society (NAMS) advises that consuming more than one drink per day during menopause is potentially harmful, increasing the risks of cardiovascular disease and osteoporosis, among other ailments. Drinking alcohol not only alters blood vessel dynamics but also influences the overall process of heat regulation in the body. However, the enhanced blood flow can lead to significant heat being lost from the body.

The journey through perimenopause and menopause can be a challenging but also a liberating time – physically, mentally and emotionally. If you have a lower body weight and a smaller body size, you may feel the effects of alcohol more quickly than those with a higher body weight and larger build. There are some genetic differences when it comes to how well people metabolize alcohol. Natasha points out that some of her friends of the same age still drink quite a bit and seem to “power through,” whereas she’s always been more sensitive (and even more-so since starting menopause). The tissue in and around your vagina will thin as estrogen drops, too.

Exploring How Alcohol Affects Menopause Symptoms

• Although moderate consumption may show some benefits for peri-menopausal women, it is important for all women experiencing hot flashes to monitor their alcohol intake closely.
• Alcohol interferes with this process by activating the sympathetic nervous system and increasing nitric oxide levels, which promotes vasodilation.
• During perimenopause, changes in hormone levels can put women at an increased risk for certain health conditions, such as heart disease, osteoporosis and weight gain.
• Understanding the causes and exploring ways to manage them can be crucial for improving overall comfort.
• In menopausal women, whose thermoregulatory systems are already sensitive due to hormonal fluctuations, this disturbance can make hot flashes more frequent and severe.

Understanding the relationship between alcohol and menopausal symptoms is crucial for navigating this life stage. This section explores alcohol's role in menopause and provides recommendations for women undergoing this transition. Many women find the mental toll of perimenopause and menopause, coupled with the mental load of midlife, can make for a challenging time. “Some women also find that they handle spirits better than wine at this stage of life,” says Dr Khan. If this applies to you, remember that the alcohol content in spirits is higher – so go for half a shot or only have one drink.

The only way to check for this is through a Pap-like smear, but it’s rarely done. As this happens, you might have urinary incontinence, painful sex, a low sex drive, and vaginal itching. Once that happens, you’ll be referred to as postmenopausal for the rest of your life. Keep in mind that after more than 1 year of no menstrual periods due to menopause, vaginal bleeding isn't normal, so tell your doctor if you have any ASAP.

“The liver may eliminate alcohol more slowly,” explains Dr Khan. Furthermore, alcohol affects sleep patterns by impairing rapid eye movement (REM) sleep and causing fragmented sleep. Poor sleep quality not only worsens overall menopause symptoms but also diminishes the body's ability to re-stabilize temperature regulation during the night, resulting in night sweats and hot flashes that can last for hours. The U.S. Surgeon General’s Advisory recently linked alcohol consumption to an increased risk of 7 types of cancer. If you choose to drink, try to do so in moderation and try to avoid excessive drinking. Consider avoiding it completely if it triggers unpleasant symptoms for you.

Your answers to these questions affect the terms and conditions of your cover. If you don’t comply with this duty, we may change the terms of your policy or treat your policy as if it never existed. There’s a lot of confusion around the safety of hormone replacement therapy.

And past research shows that booze can play a role in heart disease, dementia, and hundreds of other diseases as well as weight gain and sleep issues. In colder conditions, excessive alcohol consumption can pose additional risks, such as hypothermia, as it can lower the body's core temperature while increasing susceptibility to cooling factors in the environment 5. Understanding these interactions between alcohol consumption and body temperature regulation is vital for managing symptoms, especially for those experiencing menopause-related hot flashes.

• WebMDSpicy FoodsFoods that raise the body's temperature can provoke hot flashes.CaffeineCaffeinated beverages may also trigger symptoms.StressEmotional stress can contribute to the occurrence of hot flashes.
• Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.
• Rethinking the way you drink alcohol during this time can bring relief from some of the symptoms and help you enjoy better physical and mental health.
• SELF spoke with experts on what to know and what to look out for.
• Heavy alcohol use is linked to higher rates of depression at all ages, with menopausal women being particularly vulnerable.

What to Know About Drinking During Menopause

And if you stay sexually active, that may help preserve your vaginal lining. Chronic alcohol consumption can negatively affect cardiovascular health. Regular intake of large quantities can disrupt communication between the nervous, endocrine, and immune systems. This disruption can lead to hormonal imbalances and various cardiovascular disorders, including hypertension and increased risk of heart disease 8.

Impact on body temperature regulation

A 2020 study also shows that heavy drinking is on the rise in both women and older adults. Those who drink heavily are also more likely to experience falls that contribute to an increased risk of broken bones. While you might have heard that moderate drinking may have benefits, the CDC indicates that even this may have risks. However, clinical trials that look at the effects of beer consumption on menopausal women are needed. It’s also possible that nonalcoholic beer may provide similar benefits. For Natasha, “getting off booze” was just part of the formula for feeling her best during menopause.

Though alcohol can make you feel sleepy, the quality of sleep may be sub-optimal. With more night-time wakings or the inability to fall asleep, it can leave you over-tired the next day and more prone to irritability or impaired thinking. The consequences of alcohol consumption extend beyond immediate effects, demonstrating a broad range of health risks. Awareness of these risks can help individuals make informed choices about their alcohol consumption habits. For can alcohol make your hot flashes feel worse during menopause guidance on safe practices, including how to wean yourself off alcohol safely, consider reaching out for support or resources. Managing the causes and triggers of hot flashes can significantly improve quality of life for individuals experiencing them.

Caitlin is a health and fitness journalist based in New York City. In addition to Women's Health, she writes for publications including The Wall Street Journal and Runner’s World. She's completed 12 marathons, including the six World Marathon Majors, is semi-fluent in French, and volunteers as a greeter on The High Line.

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You could consider a DNA test which can let you know how well you metabolize alcohol, or look at whether you or someone in your family has fatty liver disease or diabetes, for example. “If you already have issues like that, then drinking's going to be even doubly bad,” Dr. Kwolek says. The options these days for non-alcoholic and low-alcoholic beverages abound—and Dr. Kwolek says finding a substitute for your go-to cocktail or glass of wine can be helpful.

Heart disease, obesity, and organ damage

In individuals with genetic predispositions to alcohol flush syndrome, the reaction may include intense hot flashes, skin redness, and discomfort. These responses highlight the importance of tailored advice for women to monitor their reactions and adjust their alcohol intake accordingly. Though alcohol is a sedative and may help you fall asleep, drinking it increases the risk of disturbed sleep, according to the National Council on Aging. For decades, fears about the potential health risks of HRT have left menopausal women with limited symptom relief. Cutting back on alcohol consumption is healthy for a lot of reasons but can be especially helpful if you are experiencing unwanted side effects from an evening of imbibing.