Menopause and alcohol
Do you look forward to a glass or wine at the end of a busy day, or celebrate a Friday with a couple of gin and tonics?
Coping with symptoms of the menopause can be tricky. From hot flushes and mood swings to sleep disturbance and joint pain, the symptoms and severity vary from woman to woman.
A glass or two can feel like an easy way to help yourself feel better, give yourself a treat, or help to forget about the stresses of the day, but it may increase the severity of common symptoms of menopause.
Is your drinking affecting your well-being?
Although alcohol can seem like an easy easy way to cope with symptoms of the menopause, it could be exacerbating symptoms such as:
Mood, anxiety and feelings of overwhelm
Energy levels
Sleep
Brain fog
Weight gain
Hot flushes and nights sweats
Cognitive function - memory and concentration
Alcohol is also linked to higher risk of conditions and diseases including:
breast cancer
colorectal cancer
osteoporosis and bone fracture
heart disease and stroke
damage to the liver and nervous system.
How much is too much?
The NHS recommends that we drink no more than 14 units of alcohol per week, spread out over three or more days.
This is equivalent to about six medium glasses of wine or six pints of 4% beer
It is recommended that we have no more than 14 units week
Spread over 3 days or more
Have several alcohol-free days a week
How much are you drinking?
There are lots of easy to use online calculators to check your intake.
Test yourself here.
Empty calories and weight gain
The calories in alcoholic drinks come from alcohol and sugar.
1 gram of pure alcohol contains kcals, so higher alcohol drinks are higher calorie.
Once you add mixers, the calories soon stack up.
These empty calories can, of course, contribute to weight gain - often one of the unwanted side effects of menopause!
175ml glass of 12% ABV white wine = 142 kcal
1 pint (568ml) of 5.2% ABV beer, lager = 220 kcal
50ml measure of 40% ABV spirit (neat) =110 kcal
150ml regular tonic water = 32 kcal
150ml orange juice = 70 kcal
Simple ways to cut back
First up, it can be useful to work out how much alcohol you are drinking to start with. Use a calculator like the one shown below.
Set clear goals. Decide what will work for you. Are you going to cut alcohol completely for a period or time, or do you prefer to cut your weekly intake?
Make a plan. Have a few alcohol-free days a week and decide when you are going to have a drink. On these days, plan ahead and decide how much and what you will drink and set yourself a limit.
If you are having an alcoholic drink, it is a good idea to alternate it with something non-alcoholic, or some sparkling water. This will help you cut back and keep well hydrated.
Enjoy alternatives. Try some low or no alcohol alternatives and keep a supply of these in the house so they become your go-to drink instead of an alcoholic drink. Here are some ideas:
Low or no alcohol beer or cider
Kombucha with ice and a slice (try local brands Nua Kombucha or Moocha Kombucha)
Alcohol free botanicals with Fevertree light tonic
Mother Root ginger switchel with soda water and a slice of orange
Sparkling drinks with botanical benefits like Trip
Some useful resources
Belfast Drug & Alcohol Team connection service - connections@bdact.info