Alcohol + Menopause: Why it can be harder to tolerate
Many women notice that even small amounts of alcohol feel harder to recover from during peri-menopause. This is due to changes in the gut and inability to process alcohol as we once did (see gut changes from yesterday’s blog) Also, as we age, our bodies contain even less water and more fat, so blood alcohol levels rise even faster and elimination of alcohol is less efficient. When the liver has to work at eliminating alcohol it is unable to breakdown unrequired hormones The knock-on effect can lead to more intense menopausal symptoms such as hot flushes, night sweats, headaches, sleep disturbances and mood changes.
Some avoid alcohol completely. A drink here and there may be fine for some women, but tolerance varies. Did you know that recommendations are for no more than 1 alcoholic drink per day?
Alcohol disrupts mineral balance (especially magnesium and zinc) and weakens hormone regulation during this stage of life.
Alcohol + Oestrogen
Even moderate drinking increases oestrogen levels.
During peri-menopause, oestrogen levels fluctuate. It may seem helpful that alcohol raises oestrogen, but it can actually push levels too high, especially if someone is also using HRT.
Alcohol also reduces liver and gut function. When the gut becomes less efficient, used oestrogen can be reabsorbed instead of cleared, contributing to oestrogen excess.
High oestrogen can show up as:
- fibroids, cysts, endometriosis
- PMS or heavy menstrual bleeding
- breast swelling/tenderness
- acne, rashes
- weight gain (especially around hips/waist)
- depression/anxiety (due to low relative progesterone)
- thyroid dysfunction
- higher risk of blood clots and estrogen-sensitive cancers
Alcohol + Progesterone
Alcohol can lower progesterone production, even at moderate levels.
Many women use alcohol to relax, but it worsens the hormonal imbalance because progesterone is already declining during peri-menopause, leaving oestrogen unopposed. Progesterone is calming, and low levels may worsen anxiety, sleep problems, and stress response.
Alcohol interacts with GABA receptors, the same calming pathway progesterone uses, so alcohol can “steal or over-ride” the calming effect.
Low progesterone symptoms include:
- poor sleep/insomnia
- migraines
- mood swings or irritability
- anxiety
- weight gain
- joint pain
Other effects
Alcohol also reduces mitochondrial function (energy production) and habitual drinking can worsen hormone imbalance and make it harder to maintain a more muscular body composition.
