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1% Happier & Healthier

Alcohol and Menopause

Season 3, Ep. 5
•
Menopause & Alcohol: What’s Really Going On?

If alcohol has started to feel “different” in midlife — you’re not imagining it.

During perimenopause and menopause, hormonal changes genuinely alter how your body and brain respond to alcohol. What once felt relaxing can begin to feel draining, anxiety-provoking, and emotionally costly.

This episode gently explains why — and what many women notice when they begin to change their relationship with alcohol.

Not from restriction.

From self-respect.


In this episode, we explore:
  • How falling oestrogen and progesterone change your stress response, sleep, mood and blood sugar
  • Why alcohol often hits harder on the same amount
  • Why 2–4am waking, anxiety and low mood become more common
  • How alcohol can quietly worsen hot flushes, night sweats, weight gain and inflammation
  • And why nothing is “wrong” with you — your body is changing, not failing
Common menopause symptoms alcohol can intensify:

🔥 Hot flushes & night sweats

Alcohol dilates blood vessels and disrupts temperature regulation — often making flushes more intense, especially wine.

😴 Sleep problems

Alcohol fragments sleep later in the night, increasing waking, racing thoughts and exhaustion — particularly when sleep is already fragile.

😖 Anxiety & low mood

Hormonal shifts already raise baseline anxiety risk. Alcohol can amplify next-day panic, worry and “doom feelings.”


Midlife weight, cravings & blood sugar:

As hormones shift, insulin sensitivity and muscle mass change.

Alcohol disrupts blood sugar, increases cravings, and adds empty calories — often showing up as stubborn middle-weight gain, fatigue and inflammation.

For many women, reducing alcohol is the missing piece that finally makes other health efforts work again.


The emotional piece (this matters):

Many women quietly think:

“I can’t handle alcohol like I used to — what’s wrong with me?”

Nothing is wrong with you.

This is biology — not weakness.

What once felt relaxing can now feel overstimulating, draining and emotionally expensive.


The upside women often notice:
  • Fewer night sweats
  • Better, deeper sleep
  • Calmer mornings
  • More stable mood
  • Increased confidence and self-trust
  • Feeling more like themselves again
A gentle reframe:

This isn’t about rules, restriction or perfection.

It’s about asking:

Is alcohol supporting me in this phase of life — or making it harder?

For many women, menopause becomes the moment they realise:

“I don’t need this anymore.”

And that realisation can feel deeply freeing.


One small 1% reflection:
  • How do I feel after drinking now compared to 10 years ago?
  • Does alcohol help my symptoms — or intensify them?
  • What might I gain from a short break?
Why this matters:
  • Alcohol use is linked with anxiety and depression and can worsen mental wellbeing
  • UK households spend around £24 billion on alcohol
  • Women experience alcohol’s effects more strongly than men due to body composition and metabolism
  • Even moderate drinking increases breast cancer risk — and that risk rises with each additional drink per week

You are not broken.

Your body is communicating.


On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058


🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!


A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.


Ann & Sally

xx


Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk


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