Alcohol & Perimenopause: Why Your Glass of Wine Hits Harder Now
✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
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The Truth About Alcohol & Perimenopause: Why Your Glass of Wine Hits Differently Now
"We cannot selectively numb emotions. When we numb the painful emotions, we also numb the positive emotions." – Brené Brown - The Gifts of Imperfection
Introduction
Ever poured yourself a glass of wine at the end of a long day, telling yourself, "I deserve this"? You’re not alone. But what if that glass—meant to take the edge off—was actually making things worse?
I didn’t always think about alcohol’s impact on my body, especially during perimenopause. In my younger years, drinking was just a social thing. I could have a few cocktails, wake up refreshed, and go about my day. But in my late 30s and 40s, something changed. That innocent glass of wine morphed into a crutch for stress, anxiety, and exhaustion—yet instead of helping, it made things worse. My sleep suffered, my anxiety skyrocketed, and my energy plummeted.
Turns out, perimenopause is why alcohol suddenly hits differently. If you’ve been wondering why even one drink leaves you feeling awful, there’s a reason—and it’s time we talked about it.
What I didn’t realize then—but do now—is that hormonal fluctuations during perimenopause make alcohol hit differently. If you’ve been feeling like your body isn’t handling alcohol the way it used to, there’s a reason. And it’s time we talked about it.
The Science Behind Alcohol Dependency in Perimenopause
Perimenopause is a hormonal rollercoaster that influences more than just fertility—it affects your brain, mood, metabolism, and how your body processes alcohol.
Estrogen and progesterone fluctuate wildly during perimenopause, impacting neurotransmitters like serotonin and dopamine—the very chemicals that regulate mood and stress. That glass of wine might temporarily boost your mood, but over time, alcohol actually depletes these crucial brain chemicals.
The result? You need more alcohol to feel the same level of relief, and before you know it, drinking becomes a habit instead of a treat. It’s a vicious cycle many women fall into without realizing.
Why Women Turn to Alcohol During Perimenopause
“The goal isn't to be sober. The goal is to love yourself so much you don't need to drink.” ~ Sarah Rusbatch
Perimenopause doesn’t happen in a vacuum. Midlife brings an avalanche of stress—careers, caregiving, aging parents, growing kids, and an ever-expanding mental load. It’s no surprise that alcohol feels like an easy escape.
What starts as an occasional drink to unwind can quickly spiral into a nightly ritual, and before you know it, your body and brain have adapted—expecting alcohol just to function.
Why Your Body Can’t Handle Alcohol the Same Way Anymore
Ever wake up after just two drinks feeling like you were hit by a truck? That’s because your body is changing.
As we age, we produce less of the enzyme alcohol dehydrogenase (ADH)—which breaks down alcohol in the liver. Less ADH means alcohol stays in your system longer, leading to worse hangovers, disrupted sleep, and increased inflammation. Combine that with declining estrogen levels, and your liver struggles even more to detoxify alcohol, making even small amounts feel brutal.
And here’s a kicker: Women naturally have less ADH than men, making us more susceptible to the effects of alcohol at any age. Add perimenopause to the mix, and alcohol’s impact intensifies—amplifying symptoms like hot flashes, brain fog, and mood swings.
The Real Risks: What Alcohol is Doing to Your Health
Still thinking a nightly drink is no big deal? Here’s what the research says:
Increased Breast Cancer Risk: Even moderate drinking is linked to higher breast cancer risk due to alcohol’s role in increasing estrogen levels.
Worsened Menopausal Symptoms: Alcohol exacerbates hot flashes, night sweats, and sleep disturbances.
Heightened Anxiety & Depression: Alcohol messes with neurotransmitters, making mood swings worse over time.
Higher Risk of Liver Disease: The liver struggles more with age, making women in midlife more prone to liver damage.
Increased Risk of Cognitive Decline: Studies show alcohol accelerates brain aging and memory loss, which perimenopause already makes challenging.
According to The Lancet, alcohol is a leading cause of premature death worldwide, with even moderate drinking contributing to long-term health risks. The World Health Organization (WHO) now states that no level of alcohol is considered safe for health.
So if you’re feeling like alcohol is hitting harder than before, that’s because it is.
Healthier Ways to Cope (That Actually Work)
If alcohol has been your go-to for stress relief, you’re not alone—but there are healthier, more effective ways to manage perimenopause without sacrificing your well-being.
1. Find Your Support System
You don’t have to navigate this alone. There are incredible communities where women are choosing sobriety or cutting back without shame. The Luckiest Club by Laura McKowen is one of my favorites—an online support group designed specifically for people questioning their relationship with alcohol.
2. Move Your Body Daily
Exercise is the most powerful stress reliever out there. Whether it’s yoga, strength training, or a simple walk in nature, movement boosts endorphins and helps your body detox naturally.
3. Prioritize Sleep Hygiene
Alcohol wrecks your sleep, even if it helps you “unwind.” Try a magnesium supplement before bed, limit screens at night, and create a calming bedtime routine that doesn’t involve wine.
4. Fuel Your Body Wisely
Your body is craving stability. Blood sugar crashes can make anxiety and mood swings worse, so focus on protein, healthy fats, and fiber. Swap the wine for a calming herbal tea or a sparkling water with electrolytes (I love Vega Hydrate Powder for this!).
5. Get Curious About Sobriety
You don’t have to “hit rock bottom” to take a break from alcohol. Try 30 days without it and see how you feel. Pay attention to your energy, sleep, and mood. You might be surprised at how much better you feel without it.
Final Thoughts: Taking Back Control
Perimenopause is already a wild ride—you don’t need alcohol making it harder.
If you’ve been feeling like your relationship with alcohol has changed, trust that instinct. Your body is telling you something. Cutting back (or quitting altogether) isn’t about deprivation—it’s about giving yourself the best shot at feeling good during this transition.
And remember, you’re not alone. There’s a whole world of women walking this path, finding new ways to actually relax, and reclaiming their energy, clarity, and health.
The question isn’t why should I quit drinking? The real question is: What do I gain if I do?
Hormonally yours,
Kimberlee Erin
✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
Grab your free guide & recipes today!
👉 Download Now!Further Reading and Resources
Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.
