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Rethinking Alcohol: A Woman's Guide to Mindful Drinking During Menopause

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So you've figured out your exercise, nutrition, sleep and stress reduction to support your menopause symptoms. A crucial area we should also consider is our relationship with alcohol. In this post, I discuss how alcohol affects our health, particularly during menopause, and I share practical tips for those who are interested in reducing alcohol consumption.


Why Say Goodbye to Alcohol?


Stepping back from alcohol doesn’t always require reaching a low point. For countless individuals, it is recognizing that alcohol has become a dull but entrenched habit. It permeates social gatherings, stressful moments, and even routine activities.


In an episode on the Sexy Ageing podcast, I interview Ange Chappel (Founder of the Mind the Sip app) and we unpack our relationship with alcohol, from teens through to midlife. My reasons for evaluating my relationship with alcohol align very closely with my menopause experience. A couple of glasses of wine or bubbles, while enjoyable at the time, had an instant negative impact on my sleep and heightened my anxiety, as well as leaving me feeling drained the next day....and the next.


Alcohol, Menopause, and Health Risks


For women undergoing menopause, alcohol's effects can be more severe. Research shows that even moderate drinking can disturb sleep, exacerbate hormonal fluctuations, and intensify symptoms such as night sweats and mood swings. Alarmingly, the International Agency for Research on Cancer classifies alcohol as a Class 1 carcinogen, which is linked to seven types of cancer including breast cancer. This is a critical fact that many of us overlook.

"Breast cancer is the most frequently diagnosed cancer type in the WHO European Region, with 1579 women diagnosed every day" World Health Organisation

So much for drinking wine every night like they do in France, Italy and Spain!

Practical Tips to Adjust Your Alcohol Intake


Here are some actionable steps to help you cut back on alcohol:


  1. Set Realistic Goals

    Begin with manageable changes. If you usually drink two glasses of wine each night, try reducing it to one glass. Making gradual adjustments can prevent feelings of deprivation and help you adapt more easily.


  2. Explore Alternatives

    The market is brimming with non-alcoholic options. For instance, sparkling water infused with fresh fruit or a well-crafted mocktail can offer delightful flavors without the alcohol content. I'm excited to see more alcohol-free options in the supermarket aisles now.


  3. Identify Triggers

    Take time to reflect on the situations that drive you to drink. Is it pressure at work? Social gatherings? Recognizing these triggers can help you modify your responses to those situations.


  4. Mindful Drinking

    Instead of consuming drinks automatically, take the time to appreciate each sip. Pay attention to the flavors and aromas. This practice can make you feel more satisfied with less.


  5. Connect with Support

    Sharing your journey with family and friends can greatly benefit your efforts. Whether they are also cutting back or simply supportive, a strong network can help keep you motivated.


  6. Celebrate Milestones

    No accomplishment is too small to celebrate. If you spend a week without alcohol or choose a non-alcoholic drink at a party, mark those moments. Celebrating progress reinforces good habits.


  7. Prioritize Self-Care

    As our bodies change, it is essential to practice self-care. Engage in hobbies you love, such as reading, yoga, or hiking. These activities can provide comfort and stress relief that you may previously sought from alcohol.



Embracing Mindful Choices


Thinking about alcohol is more than simply reducing intake; it involves enriching your life with choices that support your health, especially during menopause.


By taking small, mindful steps toward reducing alcohol, we can embrace a lifestyle that promotes our health and enhances our mood. If you are considering cutting back, remember it's completely fine to make gradual changes. You deserve a life filled with health and happiness. Cheers to that!

Tracy Minnoch-Nuku is the host of Sexy Ageing - the Podcast, the author of My Menopause Memoir and the creator of the Sexy Ageing Fitness and Lifestyle APP to support Midlife Women's Health. She is also an experienced educator and speaker with over 30 years as a fitness educator internationally for Les Mills, Fitness First Asia and FireFit. Tracy brings her wealth of knowledge in fitness, nutrition and wellness into tangible tools to support women in the menopausal life stage.


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