Menopause and Alcohol: Tips to Drink Less and Feel Better
Many women and other individuals experiencing menopause notice that during menopause, their drinking habits may change. Some find they drink a little more to relax or cope with stress, while others notice that alcohol affects them more than it used to. As our bodies age, we process alcohol more slowly, so even the same amount can feel stronger and may make symptoms worse.
Here we explain how alcohol can affect you, how much is considered safe, and what you can do to cut down if you want to.
How alcohol can affect menopause symptoms
Alcohol can make some menopause symptoms worse. For example:
- Hot flushes and night sweats: A glass of wine or a pint of beer can sometimes trigger a sudden flush of heat, leaving you sweaty and uncomfortable.
- Sleep problems: Alcohol might help you fall asleep at first, but it can stop your body from getting deep, restful sleep. You may wake up feeling tired or restless.
- Mood changes: Alcohol can make anxiety, low mood, or irritability harder to manage. You might feel more emotional than usual.
- Headaches: Even small amounts of alcohol can bring on headaches or make existing ones worse.
Paying attention to how alcohol affects your body can help you decide whether to drink, how much, and when. Making small changes can reduce symptoms and help you feel better day to day.
How much is too much?
The UK Chief Medical Officers recommend:
- No more than 14 units of alcohol a week
- Spread your drinking over several days
- Have a few days each week with no alcohol at all
What is 14 units?
- About 6 medium glasses of wine (175ml)
- Or about 6 pints of normal-strength beer or cider
Health risks to know about
Even small amounts of alcohol can increase the risk of some health problems. These include:
- Breast cancer – drinking alcohol regularly raises your risk. The more you drink, the higher the risk.
- Bone health – too much alcohol can make bones weaker, which is important before and after menopause.
- Heart health – drinking too much can increase blood pressure and heart disease risk.
You don’t essentially need to stop drinking completely, but cutting down helps lower these risks.
Tips to drink less
Because alcohol can affect menopause symptoms and your health, it can help to plan ahead and make small changes.
- Know your units: Set a weekly limit and keep track of how much you drink.
- Keep a diary: Writing down what you drink can help you notice patterns.
- Break habits: Notice when you usually drink (for example, with dinner) and try a swap or alternative.
- Plan alcohol-free days: Aim for at least 2–3 days each week without alcohol.
- Try alcohol-free options: There are many options that taste good without alcohol.
- Don’t use alcohol as a sleep aid: It may help you fall asleep but stops deep rest. Try reading, calming music, or relaxation instead.
Other ways to care for yourself
Alongside cutting down on alcohol, these steps can help you feel better during menopause:
- Eat a balanced diet
- Be active – even a short walk helps
- Keep a regular sleep routine
- Stay connected – talk with friends, family, or others you trust
- Share how you are feeling with people around you – it can help them support you
When to get support
If you find it hard to cut down alcohol or are worried about your drinking, you are not alone. Support is available.
Visit these recogised sites for further information
Summary
Alcohol can make menopause symptoms worse and increase some health risks. You don’t have to give it up completely, but drinking less and having alcohol-free days each week can make a big difference. Small changes can help you feel better now and protect your health for the future.
Created: October 2025
Planned review: October 2028