Menopause can bring hot flashes, night sweats, mood swings, and restless nights. If you’ve been reaching for that evening glass of wine to take the edge off, you’re definitely not alone. But it might surprise you to learn that your favorite drink could be stirring up more trouble than you realize.
Let’s take a closer look at why alcohol and menopause don’t always mix well.
Increased Intensity of Hot Flashes and Night Sweats
The Mayo Clinic explains that alcohol disrupts your body’s temperature control, which can make hot flashes and night sweats worse (Mayo Clinic, 2023). While alcohol may help you fall asleep faster, it often leads to lighter, less restful sleep, leaving you tired the next day (Mayo Clinic, 2023). Up to 75% of menopausal women experience hot flashes, and alcohol can make them more frequent and intense (Healthline, 2023).
More Than Just a Hangover: Long-Term Health Risks
Alcohol also raises the risk of serious health problems:
- Breast Cancer: Just one drink a day is linked to a 10–12% higher risk compared to non-drinkers (Healthline, 2023).
- Heart Disease & Stroke: Menopause raises cardiovascular risk, and alcohol adds to it (Henry Ford Health, 2023).
- Osteoporosis: Alcohol weakens bones and increases fracture risk (Mayo Clinic, 2023).
Mood, Stress and Mental Health
Dr. Robert Goldfarb at Henry Ford Health notes that alcohol can magnify mood swings, anxiety, and depression. Since menopause already comes with its own emotional rollercoaster, this can make you feel even more off-balance (Henry Ford Health, 2023).
How Much Is Too Much?
Here’s the good news: you don’t have to swear off your favorite drinks forever. Experts recommend limiting alcohol to no more than one drink per day, which can help reduce symptoms without feeling like you’re missing out. And if you notice your hot flashes, sleep troubles, or mood swings get worse after drinking, try cutting back even more or taking a short break—your body will thank you, and you might be surprised how much better you feel.
Simple Ways to Feel Better
- Keep a symptom journal. Writing down when your symptoms show up and what you were doing or eating can help you spot patterns, especially with alcohol. This awareness gives you the power to make choices that reduce discomfort.
- Try alcohol-free alternatives. Sparkling water with a splash of lime, herbal teas, or even non-alcoholic mocktails can satisfy the ritual of an evening drink without triggering symptoms. Plus, they keep you hydrated and refreshed.
- Talk with your doctor. Everyone’s menopause journey is unique. Your doctor can help you understand your personal risk factors, suggest safe limits, and offer strategies tailored just for you.
- Prioritize good sleep habits. Turning off screens at least an hour before bed reduces blue light that can disrupt your natural sleep cycle. Keeping your bedroom cool and dark creates a comfy sleep zone, while avoiding heavy meals late at night helps prevent discomfort that can wake you up. Better sleep means more energy and improved mood during the day.
Menopause is a big life change, but it’s also a chance to listen to your body and support yourself in new ways. If alcohol is sneaking in and making things harder, dialing it back—even a little—can lead to noticeable improvements in your symptoms and overall well-being.
Remember: Small changes add up, and with a bit of patience and care, you can feel more like yourself again—calmer, more comfortable, and ready to enjoy every day.