Why I Love Dry January: Alcohol and Perimenopause
Kicking off the new year with Dry January is a fantastic way to hit a reset, especially during perimenopause—when our bodies are already dealing with hormonal changes. While alcohol might feel like an easy and familiar way to unwind, it can actually stir up a whole lot of trouble. Skipping booze once in a while can be a game-changer for women in perimenopause.
The Tense Relationship between Alcohol and Your Body
Your body sees alcohol as a toxin, and it doesn't waste any time trying to get rid of it. Once you take a sip, your liver jumps into action, focusing all its energy on breaking down and eliminating alcohol. Things get tricky here: your liver isn't just your detox hero. It also metabolizes hormones, regulates blood sugar, and performs over 500 other vital tasks daily.
When you drink, your liver essentially has to put hormone processing on the back burner to deal with the alcohol first. This delay can cause estrogen to hang around in your system longer than it should, potentially throwing your hormonal balance out of whack. And during perimenopause, when hormones are already fluctuating wildly, this added stress can worsen symptoms like mood swings, hot flashes, and even weight gain.
Why Alcohol Hits Women Harder
It's not just you—there's actual science behind why women can't keep pace with men at the bar. Women naturally have less water in their bodies compared to men, which means alcohol is less diluted and has a stronger impact. To make matters worse, we metabolize alcohol more slowly, so it lingers in our system longer. Add the hormonal chaos of perimenopause to the mix, and you've got a recipe for increased sensitivity and amplified side effects.
The Chronic Disease Connection
Alcohol doesn’t just mess with your hormones—it also increases your risk of chronic diseases. For women in midlife, this is especially concerning as our risk for conditions like heart disease, osteoporosis, and certain cancers already rises with age. Here’s how alcohol contributes:
Heart Disease: Heavy drinking can lead to high blood pressure, irregular heart rhythms, and an increased risk of stroke.
Osteoporosis: Alcohol can interfere with calcium absorption and bone health, exacerbating the natural bone density loss that occurs during menopause.
Cancer: Studies have shown that alcohol elevates levels of estrogen, which can increase the risk of hormone-sensitive cancers, including breast cancer.
Being mindful of these risks is essential for protecting your health during this stage of life.
Alcohol and Depression: A Vicious Cycle
Mood swings and anxiety are common in perimenopause, and alcohol often seems like a quick fix for unwinding. However, it’s a depressant, which means that while it might give you a temporary boost, it can leave you feeling worse in the long run. Here’s how:
Hormonal Sensitivity: Perimenopause already brings mood instability due to fluctuating estrogen and progesterone levels. Alcohol can intensify these fluctuations, increasing feelings of anxiety or depression.
Sleep Disruption: Poor sleep caused by alcohol only compounds mental health struggles, creating a vicious cycle of fatigue and irritability.
Nutrient Depletion: Alcohol depletes key nutrients like magnesium and B vitamins, crucial for mood regulation and brain health.
For women already navigating the emotional ups and downs of perimenopause, alcohol often adds fuel to the fire.
How the Perimenopause-Alcohol Combo Effects Symptoms
Drinking during perimenopause is like adding fuel to an already roaring fire. Here are a few ways that alcohol causes chaos:
Disrupted Sleep: Alcohol can mess with your sleep cycles, making falling or staying asleep harder. And if night sweats are already waking you up, a drink before bed will only worsen it.
Worsened Hot Flashes and Night Sweats: Alcohol dilates blood vessels, which can trigger or intensify those dreaded heat surges.
Mood Swings and Anxiety: While a glass of wine might feel like a quick mood boost, alcohol is ultimately a depressant. It can exacerbate feelings of anxiety or leave you feeling low the next day.
Spiked Blood Sugar: Alcohol causes blood sugar levels to rise and fall rapidly, which can leave you feeling jittery, fatigued, or irritable.
Slowed Metabolism: Your liver prioritizes alcohol over fat metabolism, which can make weight management even trickier during perimenopause.
A Fresh Take on "Moderation”
So, how much is too much? According to the North American Menopause Society, women should limit themselves to no more than two drinks per day to reduce the risks of cancer, stroke, and other health conditions. But let's be honest: many of us pour more than the standard serving size without realizing it. A standard drink is:
5 ounces of wine
12 ounces of beer
1.5 ounces of distilled spirits (a shot)
Measure it out sometime—you might be surprised! When I make my favorite Friday night cocktail, gin and tonic, I use two shots per drink. And a typical pour of a glass of wine is way more than 5 oz (at least in my house!).
Tips for Drinking Less During Perimenopause
If you're not ready to go completely dry, that's okay - I'm not either! But cutting back even a little can make a big difference. Here are some tips to help you reduce your intake:
Plan Alcohol-Free Days: Pick a few days each week to skip alcohol entirely. In my house, I try to only drink on Friday and Saturday nights. It doesn't always work, but it's an easy way to moderate if you only drink on the weekends - but don't binge!
Hydrate: Drink water in between alcoholic beverages to slow down your consumption
Support Your Liver: Incorporate foods rich in antioxidants (like leafy greens and berries) and nutrients like magnesium to give your liver some love.
Alcohol Alternatives: There's no shortage of alcohol-free wines, mocktails, or beer. It's much easier to find great options that feel just as celebratory now.
Dry January isn't just a trendy challenge—it's a chance to see how amazing your body feels without alcohol in the mix. For women in perimenopause, cutting back on drinking can mean better sleep, fewer hot flashes, improved mood, and easier weight management. Even if you're not ready to say goodbye to your favorite drink for good, small changes can lead to big improvements in how you feel daily.
So, why not give it a shot? Your liver—and your future self—will thank you.
