I’m Megan Swan, and I’m taking a deep dive into the world of menopause this May, which I’m calling Menopause May. It’s been an enlightening journey, and I’ve had so many incredible conversations and gathered insights that I want to share with you. One topic that keeps surfacing is the interaction between menopause and alcohol. It’s a significant one, especially given how intertwined our social lives and routines can be with that evening glass of wine or cocktail with friends.
When I first started experiencing the subtle whispers of perimenopause, I didn’t notice the changes right away. After all, menopause is a natural transition, and its symptoms can often overlap with simply feeling stressed, burnt out, or fatigued. But as I delved deeper into understanding this phase of life, I realized how crucial it is to consider all facets of our lifestyle, including alcohol consumption.
Once upon a time, I’ve enjoyed the occasional glass of wine (or 3)—at dinners, social gatherings, or just winding down at the end of a long day. Now 7 years sober, I am so grateful that I have removed that chaos from my life—especially moving into perimenopause. Because as I learned more about menopause, I discovered that alcohol has a more profound impact on our bodies than most of us have ever imagined, especially during this transitional period.
Studies, such as those referenced in the Women’s Health Initiative, have shown that alcohol can exacerbate certain symptoms of menopause. For instance, it can disrupt sleep patterns, which is already a challenge for many women going through menopause. Sleep is paramount to our well-being, and its deprivation can lead to a cascade of other health issues, both mental and physical.
Moreover, alcohol can amplify the frequency and intensity of hot flashes. These sudden surges of heat and sweat are already uncomfortable, and adding alcohol to the mix can make them more unbearable. These seemingly small glasses of wine can create a ripple effect on our overall hormonal balance.
One particularly eye-opening moment for me was reflecting on how alcohol might increase the risk of breast cancer. This is a strong consideration when evaluating hormone replacement therapy options. The risk factor for alcohol is comparable, if not more significant, than some other health risks we’re often more hesitant to take. It paints a clearer picture of how we sometimes prioritize our habits and ignore the potential repercussions.
My journey led me to ask critical questions about my own alcohol consumption. Alcohol is often the elephant in the wellness room (if you know what I mean). This is not to induce guilt but rather to encourage mindful decision-making. It’s about understanding the full picture, knowing our risks, and making informed choices.
So, what changes have I made beyond sobriety? I’ve started focusing on holistic treatments and prevention strategies. Strength training has become a cornerstone of my routine—it helps maintain muscle mass and boosts overall confidence and mental health. Eating nutritious foods and finding joy in other forms of relaxation and socialization have also become priorities.
If you’re navigating this phase, I encourage you to evaluate your relationship with alcohol. Consider if its immediate pleasure outweighs the long-term benefits of reducing or eliminating it, especially as you approach or go through menopause. There are plenty of ways to unwind and celebrate that don’t involve alcohol and that can enhance your well-being during this transformative period. I highly recommend you read/listen to Dr. Lisa Mosconi’s book on Menopause Brain—it was one of the most mind-blowing reads of 2024 for me.
Think about your long-term goals and how you want to feel. Make those small changes today that will help you embrace this stage of life more fully, and remember, it’s all about balance.
Here’s to embracing all stages and phases of womanhood, with strength, grace, and informed choices.
Cheers (perhaps with a mocktail in hand),
xo
Megan
You can dive into more on this topic in this expanded blog post and this curated list of podcast episodes on my Substack.
WELLNESS AS A WAY OF LIFE: Discover your path to sustainable wellness with Wellness As A Way of Life. Senior Sober Curator Contributor Megan Swan embraces a “less is more” approach, offering deep insights into both modern and ancient wellness wisdom tailored for powerhouse women. Her conversations energize, boost confidence, and help you stay focused on your goals without burnout.
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