Not-So-Fine Wine: Why Alcohol & Perimenopause Just Don’t Mix Anymore
✨ Perimenopause Power Moves: 5 Simple Nutrition Shifts to Help You Feel Like Yourself Again! ✨
Grab your free guide today!
👉 Download Now!
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
The Truth Bomb You Didn’t Order With Your Pinot
Let’s be real: if wine had a warning label for women over 40, it would say, “May cause sleepless nights, emotional meltdowns, and next-day regret.” But most of us weren’t handed that memo—so we poured the glass, clinked the cheers, and hoped for the best.
I’ve been there. In my 20s and 30s, alcohol felt like no big deal. But in perimenopause? That innocent glass of red started to feel more like sabotage. My sleep? Wrecked. My anxiety? Sky-high. My mood? All over the place.
Turns out, it’s not just in your head—perimenopause changes how your body processes alcohol. What once took the edge off now adds to the chaos. Let’s unpack what’s really going on, and more importantly, how to feel good without the booze.
What Alcohol Does to Your Hormones in Perimenopause
Perimenopause is a hormonal rollercoaster—and alcohol is not the co-pilot you want.
Estrogen and progesterone are fluctuating like toddlers in a bounce house, and they mess with brain chemicals like serotonin and dopamine. That glass of wine might give you a temporary boost, but long-term? It drains your feel-good reserves and worsens emotional volatility.
Alcohol also affects hormone metabolism—especially estrogen. During perimenopause, your body can struggle to clear excess estrogen efficiently, and alcohol adds to the burden. This can make symptoms like breast tenderness, bloating, mood swings, and heavy periods even more intense.
Why Women Over 40 Reach for Wine—And Why It Backfires
"The goal isn't to be sober. The goal is to love yourself so much you don't need to drink."
— Sarah Rusbatch
Midlife isn’t exactly a chill time. There’s career pressure, family drama, aging parents, growing kids—and oh yeah, the mental load of remembering literally everything. Of course we want to unwind.
But what starts as “I deserve this” can morph into “I need this just to cope.”
And when your brain and body start expecting alcohol just to function? That’s not self-care. That’s survival mode dressed up in a wine glass.
The Liver Spotlight: Your Midlife Detox MVP
Your liver is your body’s detox CEO—and in perimenopause, it’s already working overtime.
This organ breaks down not just alcohol, but excess hormones too. As hormone levels fluctuate, your liver has to filter and metabolize more waste, all while aging naturally decreases its efficiency.
Now toss alcohol into the mix? That’s like giving your already-overworked liver a second job.
When the liver gets sluggish, it can lead to:
Worsened hormone symptoms (like headaches, irritability, and bloating)
Trouble sleeping (hello 3 AM wake-ups)
Fatigue and brain fog
Increased inflammation and sluggish digestion
That’s why midlife is the perfect time to support your liver—not stress it out. (Hint: more protein, less wine.)
Alcohol and Perimenopause: What It’s Really Doing to Your Health
Still thinking one drink a night is harmless? Let’s hit pause. Here’s what the science says:
Increased Breast Cancer Risk – Even moderate alcohol raises circulating estrogen and is linked to higher risk.
Worsened Menopausal Symptoms – Hot flashes, night sweats, mood swings, and brain fog? All can be amplified by alcohol.
Anxiety & Depression – Alcohol disrupts neurotransmitters, making you feel worse over time.
Liver Strain – Your liver is your detox MVP, and it doesn’t need more work during perimenopause.
Brain Health Risks – Cognitive decline, memory issues, and accelerated brain aging are linked to alcohol use in midlife.
The WHO and The Lancet now agree: no amount of alcohol is considered safe. And if your body is waving the white flag, it’s time to listen.
How to Cope Without Alcohol in Midlife (And Actually Feel Good)
If alcohol has been your go-to for stress relief, you’re not alone. But girl, there are better ways. Here’s how to start:
1. Find Your People
Community matters. The Luckiest Club by Laura McKowen is an amazing place to explore alcohol-free living with zero judgment and a whole lot of support.
2. Move Your Body
Exercise is nature’s anti-depressant. Walk, stretch, lift weights—just get that blood flowing and those endorphins popping.
3. Prioritize Sleep Hygiene
Alcohol wrecks sleep, even if it helps you fall asleep faster. Ditch the wine and check out my blog Tired, Wired, and Unheard: How Perimenopause Hijacks Sleep and Sanity for better strategies.
4. Fuel Like You Mean It
You’re not just quitting something—you’re rebuilding. Blood sugar crashes make anxiety worse, so give your body what it actually needs: protein, healthy fats, and fiber.
👉 Need help? Grab my free Protein Power Plates guide to keep your blood sugar (and your hormones) happy and balanced.
5. Get Curious About Going Alcohol-Free
You don’t have to swear off booze forever. Just try 30 days and see how you feel. You might notice better sleep, fewer mood swings, and a surprising sense of peace.
Final Sip: Why Alcohol-Free Might Be the Midlife Upgrade You Didn’t Know You Needed
Perimenopause is already a wild ride—you don’t need alcohol making it bumpier.
If something in you is whispering (or screaming), this isn’t working anymore—listen. Cutting back or quitting isn’t about restriction. It’s about freedom. Energy. Peace. Joy that lasts longer than happy hour.
Your body’s talking. Your hormones are shifting. This isn’t about missing out—it’s about stepping into the next chapter of your life with clarity, connection, and confidence.
You’re not broken. You’re just ready for something better.
Hormonally yours,
Kimberlee Erin
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.
