Understanding how alcohol can affect PMS, cramps, and your monthly cycle

Understanding how alcohol can affect PMS, cramps, and your monthly cycle

That time of the month comes with enough challenges—mood swings, cramps, cravings, and fatigue, to name a few. If you’ve ever reached for a glass of wine to unwind or ease those symptoms, you’re definitely not alone. But alcohol and your menstrual cycle have a more complicated relationship than many of us realize.

Let’s take a closer look at how alcohol can actually make your period symptoms worse—and what you can do to feel better instead

Mood Swings, Anxiety, and Emotional Ups and Downs

Hormones are already fluctuating during your cycle, especially in the days leading up to your period. Add alcohol to the mix, and things can get even more turbulent. Alcohol can amplify feelings of irritability, sadness, and anxiety, thanks to how it affects your brain’s neurotransmitters—particularly serotonin, which plays a big role in mood regulation.

Instead of soothing your stress, that drink might be making it harder to stay emotionally balanced during an already sensitive time.

Worsening Cramps and Bloating

While a drink might sound like a relaxing idea during your period, alcohol is actually dehydrating—and that’s bad news for cramps and bloating. Dehydration can make uterine cramps feel sharper and more intense, while also contributing to water retention and puffiness. If you already feel swollen, sore, or sluggish, alcohol might only heighten those uncomfortable symptoms.

Sleep Disruption and Low Energy

Many people turn to alcohol to wind down, thinking it will help them fall asleep faster. But just like during menopause, alcohol leads to more restless, fragmented sleep—even if you crash quickly at first. When your body is already fatigued from PMS or blood loss during your period, poor sleep just adds to the exhaustion.

Sugar Cravings and Blood Sugar Swings

Period cravings are real—and alcohol can throw more fuel on that fire. Many drinks (like wine, cocktails, and beer) are loaded with sugar, and alcohol itself messes with your blood sugar levels. This can trigger stronger cravings for salty, sugary, or carb-heavy foods. And while satisfying a craving once in a while is totally okay, a rollercoaster of sugar highs and crashes can leave you feeling even worse physically and emotionally.

So, Should You Skip Alcohol During Your Period?

You don’t have to quit drinking entirely, but being mindful of timing and quantity can help you feel more in control of your cycle symptoms. Consider cutting back on alcohol during the days leading up to your period and the first few days of your cycle—especially if you’re prone to intense PMS, cramps, or mood shifts.

Try These Gentle Alternatives:

  • Mocktail moments: Sparkling water with fruit, kombucha, or herbal teas can hit the spot without the side effects.
  • Hydration = relief: Drinking more water helps reduce bloating and muscle cramps—something alcohol works against.
  • Keep a cycle journal: Tracking how you feel before, during, and after your period (and your alcohol intake) can reveal patterns and help you make better choices for your body.
  • Get moving: Even light movement like walking or yoga can help boost mood and circulation, easing cramps and tension.

Your body already works hard during your cycle. Giving it a little extra support—like easing up on alcohol—can make a noticeable difference in how you feel physically and emotionally.

Remember: Small shifts in your habits can lead to big wins for your well-being. Trust your body, listen to it closely, and give it the care it truly needs. 

Back to blog