For many women, alcohol has been a regular part of social life and relaxation. But during menopause, many find that cutting back or quitting alcohol dramatically improves their well-being.
Why Alcohol Feels Worse During Menopause
As estrogen levels decline during menopause, the body processes alcohol differently, leading to stronger and longer-lasting effects. According to Dr. Juliana Kling, chair of Women’s Health Internal Medicine at the Mayo Clinic, alcohol can worsen hot flashes, mood swings, poor sleep, and weight gain—common menopause symptoms. It also increases the risk of osteoporosis, breast cancer, heart disease, and dementia, all of which menopausal women are already at a higher risk for.
What Happens When You Cut Alcohol Back?
The benefits become noticeable relatively quickly for those who decide to cut back. Many women report more restful, uninterrupted sleep, as alcohol is known to interfere with the REM cycle and contribute to waking up during the night. Improved sleep improves focus, reduces brain fog, and improves emotional stability throughout the day.
Physically, limiting alcohol intake often allows for more effective workouts, as hydration levels stabilize and muscle recovery improves. Women find they have greater endurance, increased strength, and less inflammation, allowing them to engage in activities like weight training, yoga, or running with more energy. Additionally, reducing alcohol can lead to fewer sugar cravings, better digestion, and more stable blood sugar levels, all of which support overall health during menopause.
How to Enjoy Drinks Without Alcohol
Quitting or reducing alcohol doesn’t mean giving up social enjoyment. Try these delicious non-alcoholic alternatives:
- Sparkling Mocktail: Mix sparkling water, fresh lime juice, and muddled berries for a refreshing drink.
- Herbal Iced Tea: Brew chamomile or hibiscus tea, chill it, and add a splash of citrus.
- Coconut Pineapple Cooler: Blend coconut water, pineapple juice, and ice for a tropical treat.
