Menopause Phases and Alcohol Use

There is a growing awareness about the link between menopause and alcohol use.

A lot of women notice major changes during this time, like sleep disturbances, low mood, and anxiety. Statistically, this is also a phase where many Australian women are consuming alcohol at high levels (AIHW, 2023) While a drink can seem like it helps in the short term, over time it actually makes these symptoms much worse. Sleep becomes more disrupted, mood and anxiety can escalate, and weight gain happens.

It can also be confusing to know what is actually going on with your body. Is it a change in your alcohol use? Is it perimenopause? Or is it something else entirely? One client described thinking her symptoms were side effects from her alcohol anti craving medication, when it was actually menopause transition. Because these overlaps are so common, it is worth getting things properly checked out by a professional rather than trying to work it out on your own.

There are also broader health considerations to keep in mind across the stages of menopause. Alcohol impacts your immune function and contributes to bone loss, which is already a natural concern post-menopause. It is also associated with an increased cancer risk, including breast cancer. Evidence suggests that even just one extra standard drink per day increases your breast cancer risk, while reducing your intake directly reduces that risk (Freudenheim 2020).

If you are able to cut down, even slightly, it can make a massive difference. Self-care in this space is not always about the obvious things. Sometimes it means going to therapy, talking to someone you trust, or asking for help. Other times, it is just about giving yourself some quiet time. Practices like yoga, mindfulness, or simply slowing things down can help calm your system.

Ultimately, this transition is a significant period of change. Being realistic, staying informed, and being a bit kinder to yourself goes a long way