Alcohol can worsen menopause symptoms: how to keep social drinking enjoyable

A glass of wine after a long day. A prosecco at a birthday celebration. Or an enjoyable evening with friends and a gin and tonic in hand. For many women, social drinking is about more than just the drink itself: it’s a moment to unwind, to connect, to let go for a while. 

During menopause, your body and mind go through many changes. This can actually increase your need for those moments of relaxation. But how do you balance this with the effects alcohol has on your body at this stage of life? 

I notice that a drink affects me more quickly than it used to, but I don’t want to give up enjoying it consciously every now and then.

What happens in your body during menopause?

Menopause is a time of hormonal changes. In particular, the decrease in the hormone oestrogen affects several processes in your body: 

• You sleep less deeply and wake more easily; 
• Your mood can fluctuate, as can your temperature; 
• Your metabolism and fat burning slow down; 
• Your body processes alcohol less efficiently than before; 
• You are more sensitive to stimuli and stress. 

This can make alcohol feel different from what you were used to. Just one drink can have a greater impact on your sleep, your mood, or your heart rate  

Recognition: the impact on your daily life

You may recognise it: where you used to easily have a few drinks, now after just one you notice you sleep worse or react more emotionally. If you start to notice this pattern in yourself, the question soon arises: do I have to stop completely? Or is there a middle ground?

I get heart palpitations from a glass of wine more quickly, but I really enjoy it during a meal.

Menopause can increase the tension between what you’re used to and what feels right. Especially as social drinking is often about relaxation and connection, it’s understandable that changing your habits can feel difficult.

Conscious social drinking: small choices, big difference

Occasionally drinking alcohol during menopause is possible, as long as you listen to your body and make conscious choices. These tips may help: 

• Pay attention to your signals: Do you notice hot flushes, poor sleep, or mood swings after drinking alcohol? Then it may be wise to drink less or more mindfully. 
• Choose your moment: Enjoy a good glass on one or two set occasions per week instead of daily “relaxation moments.” 
• Drink slowly and alternate with water: A glass of water between drinks helps your body recover. 
• Choose light, dry drinks: Such as dry red wine or a light prosecco. Sweet or heavy drinks have a greater impact. 
• Discover alcohol-free alternatives: 0.0 wines, mocktails, or gin substitutes are surprisingly tasty and fit perfectly with a social occasion. 
• Make social drinking about the company, not the alcohol: The atmosphere is in being together, not in the drink itself. 
• Do you often crave alcohol to relax? Try something else as well, such as – even if it sounds odd at first – a walk in the woods (not the drink), breathing exercises, yoga, or a warm bath. 
• Discuss concerns with your GP: Do you have symptoms or are you unsure if alcohol is suitable for you? Your GP or a menopause specialist can help you think things through and advise you on what suits you best. 

You decide what feels right

For some, menopause requires more adjustment than for others, but for everyone: be gentle with yourself. You don’t have to give up everything to take good care of yourself. It’s about balance, awareness, and what you need to feel good. And sometimes that’s simply a nice glass of wine, with a good conversation, at a moment that suits you.

I enjoy it more consciously than ever. Maybe that’s what makes these moments even more valuable than before.

Support for menopause symptoms

Are you experiencing symptoms such as hot flushes, poor sleep, or mood swings? You are not alone. Menopause requires adjustments — in lifestyle, in choices, and sometimes with extra support. Supplements or treatments can help if you notice your symptoms are affecting your daily life.

View products

Tips and advice