As I’m navigating this wild ride called menopause, I’m continuously learning to listen to my body—sometimes, it’s practically shouting at me. For the past few months, I’ve been noticing a pattern that I just can’t ignore: my weeks tend to start off with more intense menopause symptoms. From heavier hot flashes to worsened mood swings and sleepless nights, I’ve wondered if there’s a connection I’ve been missing.
That got me thinking about my habits. One, in particular, stood out: alcohol. I’ve never been a heavy drinker, but I do enjoy my occasional glass of wine on weekends, usually during a relaxing evening with a friend or curled up at home after a long week. But then Monday rolls around, and I’m feeling worse than I did on Friday. This pattern got me asking a tough question: could alcohol be worsening my menopause symptoms?
So, for the rest of the year, I’ve decided to go alcohol-free. And honestly? I’m excited to see if this is the missing piece I’ve been looking for.
My Relationship with Alcohol
I’ve never had what you’d call a complicated relationship with alcohol. I’m not one for wild parties or overindulging—those days are far behind me. But as I’ve gotten older, my "nightcap" routine, or the occasional glass of wine with dinner, has been something I’ve come to enjoy. It feels like a reward at the end of a long workweek—a moment of calm and indulgence.
However, over the past year, I’ve started to question that enjoyment. Is it really a reward if my body is struggling to keep up afterward? Alcohol, no matter how small the amount, is still a depressant, and with the cocktail of hormones already causing havoc in my body during menopause, I wonder if it’s one of the culprits making my symptoms flare up.
I’ve come across research showing that alcohol can trigger or worsen some of the very things I’m dealing with—hot flashes, night sweats, disrupted sleep, and mood changes. I can’t help but wonder if my seemingly harmless weekend habit is making my Mondays so difficult.
A Week Without Alcohol: The Test Run
This idea didn’t just come out of nowhere. A couple of weeks ago, I unintentionally went an entire week without alcohol. It was a busy week, and by the time the weekend came around, I didn’t reach for my usual glass of wine. To my surprise, the following Monday, I felt... better. I’m not saying my menopause symptoms vanished overnight, but my hot flashes weren’t as intense, and I slept more peacefully.
I brushed it off as a coincidence at first. But that week stayed with me, niggling in the back of my mind. Could alcohol really be impacting my menopause experience that much?
That’s when I decided: why not give this a real shot? Why not commit to a more extended period without alcohol and see if the benefits I noticed in that one week could become the norm?
The Science Behind It
It’s no secret that alcohol and menopause don’t mix well. Studies suggest that alcohol can exacerbate hot flashes, insomnia, and mood swings—three symptoms I’ve become all too familiar with. Alcohol also messes with the body’s ability to regulate temperature, which can make hot flashes even worse.
But it’s not just the physical effects. Alcohol also interferes with sleep quality. I already struggle with sleep as it is, thanks to menopause. Adding alcohol into the mix disrupts REM sleep, which is the most restorative part of the sleep cycle. So, even if I fall asleep after a drink or two, I’m not getting the deep, restful sleep I need. This could explain why my Mondays have felt like a never-ending fog.
Mood-wise, alcohol is tricky. While it may offer short-term relaxation, it can lead to feelings of depression and anxiety afterward. Menopause is already a time when emotions are heightened, so adding a depressant into the mix may be more harmful than I’ve realized. The occasional relief of stress isn’t worth the long-term emotional cost.
Listening to My Body
One of the most significant lessons menopause has taught me is the importance of listening to my body. This phase of life demands a different level of awareness. It’s like my body is sending me signals every day—some loud and clear, others more subtle. The challenge is paying attention and responding in ways that support, rather than hinder, my well-being.
So far, my body has been telling me that alcohol might not be my friend anymore. As I’ve reflected on how I feel during the days after drinking, I’ve noticed a distinct pattern. Those early-week hot flashes are more intense, my mood feels more volatile, and my sleep is consistently disrupted.
I’m not saying alcohol is the sole cause of my menopause symptoms—menopause is a multifaceted experience, after all. But if there’s even a chance that going alcohol-free could alleviate some of the discomfort, it’s worth a try.
Redefining My Weekends
Going alcohol-free for the rest of the year means redefining my weekend routines. For so long, I’ve associated the weekend with relaxation, and in many ways, alcohol has been part of that equation. But relaxation doesn’t have to come in a glass.
Instead of reaching for wine, I’m exploring new ways to unwind. I’ve been diving deeper into yoga and meditation, practices that have already helped me cope with menopause. I’ve also been trying different herbal teas—some designed to promote relaxation and others aimed at hormone balance. Chamomile and peppermint tea have become my go-to evening rituals.
Candle making has also provided a creative outlet. There’s something soothing about the process—melting the wax, blending the scents, and seeing a finished product that brings warmth and calm into my space. It’s a reminder that there are other ways to create joy and peace in my life, especially during this transitional time.
What I Hope to Gain
This experiment isn’t about deprivation—it’s about curiosity and self-care. I want to know if abstaining from alcohol will give me more control over my menopause symptoms. Will my hot flashes lessen? Will my sleep improve? Will my mood be more balanced? I don’t expect everything to magically resolve itself overnight, but I’m hopeful that removing alcohol from the equation will offer some relief.
More than anything, I want to prove to myself that I can make choices that honor my body’s needs. Menopause has been an unpredictable journey, and I’m constantly learning what works for me and what doesn’t. This alcohol-free experiment is just another way I’m taking control of my health and well-being.
A Community of Support
One thing I’ve learned through blogging about my menopause experience is that I’m not alone. The community of women who’ve shared their stories and struggles with me has been a source of strength and encouragement. So, if you’re reading this and wondering if alcohol might be impacting your menopause symptoms, I invite you to join me on this journey. Let’s explore this together.
Maybe alcohol isn’t a trigger for you, or maybe it is. Either way, we owe it to ourselves to listen to our bodies and make choices that support our health. For me, this experiment is a step in that direction.
As I embark on this alcohol-free journey, I’m reminded of the importance of self-care, especially during this challenging phase of life. Menopause is tough, but it’s also an opportunity to learn more about ourselves and what we need to thrive.
By going alcohol-free for the rest of the year, I hope to gain clarity, relief, and a deeper connection to my body. It’s an experiment rooted in love, curiosity, and a desire to feel better. If you’ve been feeling the same, maybe it’s time to ask yourself how alcohol is affecting you, too.
In solidarity and strength,
Evelyn