Menopause, Alcohol & Dry January | Rethink how you drink!
Cutting down, or cutting out, alcohol in perimenopause: Dry January & beyond!
Why do some perimenopausal women experience a lower tolerance for alcohol, feeling tipsy or hungover after just a couple of drinks?
Pre-menopause, women tend to get tipsy on less alcohol compared to men. Women tend to have a higher body fat ratio, lower water ratio - sipping the same amount leads to a higher blood alcohol concentration - and a liver that's often on the smaller side, holding less of the crucial enzyme that tackles alcohol. As we age, and hit menopause - double whammy - those enzyme levels take another dip.
As menopause and alcohol can be a tricky mix, is the new year a time to rethink how you drink? Stepping into perimenopause, extending "Dry January" might be worth considering when the combination of hormonal changes and alcohol may turn into a mixologist's nightmare.
Nearly 9 million people in the UK planned to take a break from drinking in 2023, according to Alcohol Change UK, the organisation behind Dry January®. In its 11th year, this initiative encourages participants to cut out alcohol entirely. As people look for fresh ideas on alcohol-free beverages to enjoy during moments typically accompanied by wine, G&T, or beer, supermarkets are expanding their range of no-lo drinks, providing familiar tastes without the alcohol.
What do we know about alcohol and menopause?
Exploring how alcohol can exacerbate menopause symptoms may pave the way for a fresh perspective on drinking—providing relief from symptoms and enhancing overall physical and mental well-being. Let's delve into the reasons why:
Symptoms: Wine, with its various chemicals like sulphites, histamine, and tyramine, can exacerbate hot flushes, especially as women may become more sensitive to these compounds during menopause,
Sleep: Alcohol might induce a sense of drowsiness, but it can disrupt your sleep cycle and REM sleep, resulting in a less restful awakening. It may also cause more night-time awakenings for trips to the toilet, or the need for water, due to dehydration.
Mood: Navigating perimenopause and menopause, along with the ups and downs of midlife, can really affect our mental well-being. Some of us might turn to a glass of wine or two as a way to cope with stress—a little self-medication. While it might help in the moment, the next morning could bring mood dips and extra fatigue, possibly messing with our mental health. Research is showing that the hormonal shifts during menopause alone can increase levels of depression and anxiety.
Weaker bones:Alcohol interferes with how our bodies soak up calcium—the key player in keeping our bones healthy and strong. When calcium absorption takes a hit, bone mineral density drops, meaning our bones become more fragile and prone to damage or fractures, not good news in the event of any fall, tipsy tumble or not.
Alcohol misuse plays a significant role, either wholly or partially, in the development of 200 health conditions including some cancers, cardiovascular conditions, depression, and liver disease. Alcohol-related hospital admissions rates are rising, estimated to cost the NHS £3.5 billion annually and society as a whole, with a financial burden of £21 billion each year.
What are the benefits of reducing alcohol in perimenopause?
A 2013 experiment conducted by the New Scientist & The Institute for Liver and Digestive Health at University College London Medical School, found that abstained from alcohol for 30 days:
reduced liver fat, cholesterol, weight and blood sugars
improved quality and length of sleep
Whatever your motivation for choosing to cut out alcohol, seductive and compelling figures from Alcohol Concern add grist to the mill for the notion of abstaining from booze for a month. Engaging with this preventative health month could deliver an ice-bucketful of physical and mental health benefits.
49 % lose weight
62 % find their sleep improves
79 % save money - estimates suggest the average person spends around £50,000 on booze in their lifetime!
Make mine a menopause mocktail!
We often punch in our card numbers for weight loss potions and sleep teas, but a simple tactic might be the real game-changer, going alcohol-free for just one month. The first couple of weeks might be a tad dull and challenging, but once over the hump, you'll feel the benefits, especially in the sleep department. What to drink? Mother Root is a ‘grown- up’ alcohol-free alternative, a spicy, tangy treat of a drink, not cheap but neither is alcohol.
Dry January might not be for everyone. Whether it's because a month without a drink sounds impossible, January's gloom is already too much, or alcohol is just too ingrained in your lifestyle—totally understandable. If it doesn't fit, no worries. Recognising the reasons it's not your thing could be the first step in resetting your relationship with alchohol.
If going dry isn't going to cut it for you, go 'damp'! Treat Dry January as a reset button. Nurture your liver - women who've drifted into the habit of drinking every day should follow the British Liver Trust advice: have 3 consecutive alcohol-free days to give your liver a rest and time to regenerate. On other days try adding spritzers and mixers to your drinks menu.
Rather than going dry and then hitting hurricane season, break the habit of daily drinking by changing your drinking behaviour in the long-term; your liver, your menopause health, and your purse will thank you!
Alcohol awareness apps, courses and support
Drink Aware App tracks alcohol units, plus a handy calorie calculator to help with your menopause weight management.
NHS leaflet calculates recommended units.
Alcohol Change UK’s free Try Dry® app check your units & calories consumed, money saved, & earn badges as you go!
Club Soda is a mindful drinking movement providing support for individuals looking to reduce, or eliminate alcohol consumption. They offer online courses, structured support, and practical tools to help people cut down, or quit drinking for good. Read founder of Club Soda, Laura Willoughby’s thoughts about alcohol and menopause here.
