By Dr Jacqueline Radley, British Menopause Society Accredited Advanced Menopause Specialist
Alcohol Awareness Week 7th – 13th July 2025
Alcohol awareness week is a chance for all of us to think about how our drinking habits affect our health. For women in their 40s and 50s, this is especially important. As we go through perimenopause and menopause, our bodies respond differently to alcohol—and the effects can be stronger and more disruptive than we realise.
At Birmingham Menopause Clinic, we believe in helping women make informed, empowering choices. Here’s what you need to know about alcohol and the menopause transition.
How alcohol affects you during perimenopause and menopause
1. Lower tolerance and poorer sleep
Hormonal changes affect how our bodies metabolise alcohol. Many women notice:
- Feeling tipsy faster
- Worse hangovers
- Trouble sleeping after even one drink
Alcohol interferes with deep, restorative sleep—and this can make existing menopause symptoms like fatigue, hot flushes, and brain fog feel even worse.
2. Mood swings, anxiety, and low mood
Many women going through perimenopause experience anxiety, irritability or mood dips. Alcohol, which is a depressant, can:
- Intensify low mood
- Disrupt emotional regulation
- Lead to next-day anxiety (“hangxiety”)
If you already feel emotionally fragile, alcohol may make it harder to cope—not easier.
3. Weight gain and sluggish metabolism
From your 40s onwards, metabolism naturally slows, and fat is stored more easily—especially around the middle. Alcohol adds:
- Empty calories (a large glass of wine = ~200 calories)
- Increased appetite and less control over food choices
- Extra strain on your liver (especially if you’re on HRT or other meds)
Cutting back on alcohol can make a big difference to your weight, energy levels and overall health.
4. Increased health risks: Bones and breasts
After menopause, your risk of osteoporosis and breast cancer increases. Alcohol can:
- Weaken bones and raise the risk of fractures
- Raise breast cancer risk, even at low levels of intake (just one drink a day can increase risk by up to 10%)
If you’re taking steps to protect your health in midlife, it’s worth considering how alcohol fits in.
5. Alcohol and HRT: What you need to know
Moderate drinking won’t stop HRT from working, but alcohol can:
- Interfere with how your liver processes hormones
- Make side effects like breast tenderness or bloating worse
- Mask the benefits of HRT, especially around mood and sleep
If you’re on HRT and still struggling with symptoms, alcohol could be part of the puzzle.
This is a good time to re-evaluate
Midlife is a time of growth and reflection—and many women use this stage to reset their habits and prioritise their health. You might find that drinking less:
- Improves your mood and sleep
- Helps you manage your weight
- Gives you more clarity and energy
- Reduces anxiety or low mood
You don’t have to stop drinking completely—just being more mindful can lead to big gains.
Support from Birmingham Menopause Clinic
If you’re finding it hard to manage symptoms or wondering whether alcohol could be affecting your hormone health, we’re here to help. At Birmingham Menopause Clinic, we offer expert, personalised care from British Menopause Society Accredited Advanced Specialists.
We can support you in:
- Managing symptoms naturally and with HRT
- Improving sleep, mood, and energy
- Making lifestyle changes that actually stick
Ready to Feel More Like Yourself Again?
Contact Birmingham Menopause Clinic today and take the next step toward better hormonal health.