If you've noticed that a couple of glasses of wine now hit you harder than they used to, you're not alone. Let's delve into why, and what you can do to support your body.
The Alcohol Connection: Why It Matters
Many women report that alcohol exacerbates their peri or menopausal symptoms. Alcohol interacts with our hormones in complex ways, particularly during these life stages.
Our alcohol tolerance decreases as we age, meaning it takes the body longer to break down and process alcohol.
From about age 30 there is a natural decline in the liver's ability to break down alcohol and combined with fluctuating hormones (oestrogen and progesterone) during perimenopause (which can kick off from age 35), you might notice heightened sensitivity (greater histamine reaction - reflux, headaches, a hot face, bigger hangovers, or feeling sweaty to name a few) to alcohol's effects even off just one glass of bubbles.
Alcohol also has an impact on the body’s ability to metabolise oestrogen (and as oestrogen is already fluctuating during perimenopause) these effects can significantly influence how your body handles alcohol.
Why The Reduced Alcohol Tolerance?
Women naturally have a higher body fat to water ratio and smaller livers than men, leading to faster intoxication.
During perimenopause, liver function can decline, slowing down alcohol metabolism and affecting hormone processing. This can intensify peri and menopausal symptoms.
Also the liver enzymes that break down alcohol decrease with age, even more so during peri and menopause.
Why The Exacerbated Symptoms?
Alcohol, especially wine with its high sulphites, histamine, and tyramine, can trigger hot flushes and headaches.
It can also disrupt sleep patterns, contributing to fatigue and mood disturbances.
Alcohol also irritates the bladder, and during peri and menopause the bladder tissue becomes less elastic.
Should You Give Up Alcohol in Perimenopause?
It's really up to you! But if you're feeling terrible after drinking alcohol then here are some tips to help your body feel it's best.
Mindful drinking
Consider reducing your alcohol intake. Aim for several alcohol-free days each week. Many women find that 3-5 free days per week greatly reduces symptoms.
Explore lower-alcohol or alcohol-free alternatives like kombucha, mocktails, 0.0% beers.
Don’t drink on an empty stomach.
When you drink alcohol on an empty stomach, the effects are intensified because your body absorbs the alcohol much faster. This combined with your liver being less efficient at processing alcohol during peri and menopause leads to alcohol (a toxin) staying in your system longer and can cause a more severe response from your body.
Hydration
Stay well hydrated with water between each drink. Alcohol is a diuretic and causes dehydration - meaning when you drink alcohol, your body excretes more fluids than it takes in, leading to dehydration.
Liver support
Support your liver health through gentle liver detoxifiers like fresh lemon or apple cider vinegar with warm water.
Foods to help cleanse and support liver detoxification include leafy greens (like spinach and kale), avocados, broccoli, brussels sprouts, cabbage, cauliflower, garlic, grapefruit, green tea, turmeric, apples, olive oil, citrus fruits and beetroots.
Stress management
If you're reaching for a bottle of wine to manage your stress, explore stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Hormone balance
As a naturopath, I can support hormonal balance and the liver's ability to optimally metabolise through herbal medicine and nutritional support.
A Holistic Approach
By understanding the impact of alcohol during peri and menopause and adopting holistic strategies, you can navigate this transition with greater ease and vitality.
If you're looking for personalised guidance and support, I'm here to help. Book a consultation today, and let's embark on your journey to a healthier, more balanced you.
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