I personally have had a love hate relationship with alcohol my whole life. I love it at the time and then hate myself the next day for indulging. I have tried different ways of socialising with lesser amounts and have had long periods of time off alcohol altogether, however Peri Meno has been the icing on the cake for me to simply stop for a while and really think about why I am drinking, how I am drinking and if this break might be for good.

Warning! You may not like what I am about to share in this article and that is OK. On my continued discovery and learning about my body, I am sharing my perspective on alcohol. There are facts and figures that follow; however, it is all from my perspective. You may have your own version and that this absolutely fine too.

Let’s face it, most of us would admit to using alcohol from time to time as self-medication to decompress at the end of a busy day, or deal with a stressful situation or to help with feeling burnt out from work and life. A lot of us will admit to having a great time with friends and then having that 4^th glass of wine! Everything was fine and then you had the 4^thglass (that was me) and well…… The problem with alcohol is that we think it is helping, however the combination of Peri Meno and alcohol can lead to a wild cycle of intensified anxiety, physical and emotional fatigue, and more intensified symptoms of Meno in general and this was certainly the case for me.

Alcohol is made by fermenting the sugars found in grapes, barley, potatoes, and other plants. All types of alcohol are low in fructose because it is the fructose in fruit that is converted to alcohol. As we age, we all become more sensitive to alcohol because our bodies are holding less water. The more water your body has the better you can deal with alcohol, because the better your body can dilute it.

Women are more susceptible to the effects of alcohol since we are generally a lower body weight to men, meaning we absorb it more quickly, however from a purely physiological point of view, we have less of the alcohol dehydrogenase (ADH) enzymes in our liver and as such we simply cannot handle alcohol as well and despite this an Australian study, published in January 2022 in the Drug and Alcohol Review journal, shows about 21% of women between 45 and 60 are now drinking at “binge-drinking” levels, upwards of 30 standard drinks a week. Most of us don’t realise that moderate to high long-term consumption of alcohol will most likely result in scarring of the liver. 

In addition to the above, being a woman and drinking while we are in the hormone consommé of Meno means we are impacting the function of our thyroid hormones (being Thyroid Stimulating Hormone (TSH), T4, T3) and this is turn means the function of our liver (to metabolise excess oestrogen and fat to be excreted and eliminate toxins), oestrogen (to regulate our emotions), progesterone (produced by the adrenals, and if overstimulated makes adrenaline & cortisol), prolactin (to regulate oestrogen production), glycogen (to regulate blood glucose levels & detoxify estrogen), and cortisol (to decrease TSH production, inhibit T4 changing to T3 and if to high will impacts of the liver’s ability to clear estrogen).

While many experts believe that drinking small amounts of alcohol can have health benefits, in January 2023 the World Health Organisation (WHO) published a statement “when it comes to alcohol consumption, there is no safe amount that does not affect health.”

The WHO goes on to clarify that it is the “alcohol that causes harm, not the beverage.” Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which includes asbestos, radiation, and tobacco. Alcohol causes at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer. Alcohol causes cancer through biological mechanisms as the compound breaks down in the body, which means that any beverage containing alcohol, regardless of its price and quality, poses a risk of developing cancer.

The risks and harms associated with drinking alcohol continue to be evaluated and reported and yet the consumption of alcohol is widespread (and well-advertised) within Australia, entwined with many social and cultural activities. It is almost impossible to get away from alcohol, despite its impacts not only on the individual, but equally the community around them. Alcohol-induced deaths are at an all-time high and continuing to rise and at 42% it is the most treated drug in our health system. The Australian Government have now changed their approach to define that when considering alcohol “It’s never completely safe. Alcohol affects everyone” and that “how much you drink is your choice, but you should know that drinking is never free of risk. The less you drink, the lower your risk of harm from alcohol.”

When in Meno, as we know, we all experience it differently, and this is the same for how you process and experience the effects of alcohol on your symptoms. Some common impacts to your general well-being and Meno symptoms can be:  

Problems with falling asleep, staying asleep and sleep quality, because alcohol raises your estrogen and cortisol levels and disrupts the circadian rhythm, you will feel more exhausted and simply struggle to sleep well.

Night sweats, hot flushes/ flashes are said to increase because your blood vessels are dilated from drinking alcohol, but it is equally because your liver, is trying to break the alcohol down and is producing a lot more heat than usual. Added to that, alcohol stops you from being able to thermo-regulate. When you’re too hot, you sweat to cool down – the alcohol stops your body from being able to do that properly.  

Increased musculoskeletal pain (MSP) and general joint pain can be because of dehydration from alcohol consumption. In addition, alcohol, being a toxin increases inflammation, and throws off your electrolyte balance, which is also associated with muscle soreness as well as cramping. Being a woman and with decreasing bone density we need to be especially careful of a “PAFO injury”, being ‘Pissed and Fell Over’, because then you may risk more than a few sore muscles the next day.

If you are already dealing with urinary issues, including incontinence and frequency of needing to go to the toilet, then alcohol will not help you in this department. It is a diuretic.  

Memory or cognitive difficulties (brain fog) and trouble concentrating, well consuming alcohol could make things even foggier, even if it is only a small amount, alcohol is linked to pathological changes in the brain, including impaired memory and decision-making.

Mood changes, depression and anxiety are impacted by alcohol because it affects the central nervous system. You may feel great after one or two drinks, the edge is off, and you are having a fabulous time, however as your liver kicks into the processing of alcohol, mood regulators like serotonin and noradrenaline can be affected, which can exacerbate feelings of depression and anxiety.

Weight gain, despite no changes to diet or exercise, due to the metabolism slowing down is also going to be negatively affected by alcohol. If you are trying to lose weight or at least keep your waistline in check, “Don’t drink your kilojoules.” Wine especially, but all alcohol in general, along with sweet drinks and energy drinks are all super high in kilojoules that provide no nutritional value.

For me personally, after starting on HRT I really noticed the very negative effects of alcohol. I went from being able to knock off a bottle of vino on a Friday night, with my husband over dinner and not having to many side effects, to quite literally becoming hysterical. I became so wound up one evening, that I not only scared myself, I really scared my husband of 25 years, who has seen me in all manner of states, but this was next level.

The depressive thoughts took a lot to get a hold of over the following weeks and in the end and after speaking with my Gyno it was suggested to stop drinking for a while. I did stop and after about 3 weeks I felt much better. It is however an ongoing process, because you can’t change almost 30 years of behaviour in a few months and for example I did just have a couple of small glasses of wine with my husband over dinner the other night, but then had a headache the whole following day. So, I am sort of going why bother, I would rather feel good.

The three key Modifications I have made are:

1. Replacing my Friday night drink with a peppermint tea or soda with elderflower cordial. I know, it sounds boring, but honestly it has the same effect as the vino did, without the hysteria and I sleep better!
2. When going out I am finding places that have a dedicated non-alcoholic drink option on the menu, that is not Coke or a lemon lime and bitters for example. I mean a drink you can get that makes you feel like you are still part of the action, fancy glass, and floral embellishments, without the alcohol. There are many options once you start looking.
3. Finally, if I am being truly honest, I am simply saying no to nighttime shenanigans that involve alcohol. I am still catching up with my mates and even making new ones, I am simply doing it in other ways, like a walk at sunrise in a forest or at the beach or joining a gardening club. I just don’t need the temptation and I am finding deeper and more meaningful connections during daylight hours with all the people I love and new people I am meeting, and I still bust a move from time to time, don’t worry about that!

Giving up alcohol altogether is not for everyone, so if that is not you and you still want to enjoy a vino or 2 then remember this:

1. Try and eat before drinking or try only drinking with your meal, like the Europeans do. If you eat a good meal before and during having your alcohol it will slow the effects.
2. Always drink in moderation and within the recommended National Health and Medical Research Council (NHMRC) guidelines to reduce health risks from drinking alcohol and to help you make informed decisions about how much alcohol (i.e., knowing what a standard drink is) you drink, if any.
3. Hydrate! Hydrate! Hydrate! If you are going to have a night on the booze, then please try to have a glass of water in between each alcoholic beverage. My mates have a saying, because this is what I sing to them, while pouring them a water, between wines “last night a Megan saved my life, with a glass of water”. It sounds harder than it is, but if you drink the water in the same wine glass you just had the wine out of, you might find yourself simply topping that glass with water again and again while no one is looking! It does work, trust me!

The final word on this topic, is that we are all different. What has worked for me, might not work for you and vice a versa.

It has been said that moderate drinking, or one drink per day, during Meno can boost our health, relax us for example. However, it may worsen symptoms (as it did for me) or harm the health of us, as it has been very clearly stated by the WHO and NHMRC.

If you are not sure have a chat to your doctor about what is best for you.

Alternatively, if you want some inspiration or more information try connecting with https://hellosundaymorning.org/ or https://untoxicated.com.au/ or https://sansdrinks.com.au/