The hidden link between alcohol and menopause symptoms

By Charis Torrance

Image credit: Healthline

When the wildfires hit Los Angeles, Gwyneth Paltrow found herself turning to a nightly drink to cope with the stress – we’ve never felt closer to her. What started as a way to unwind quickly became a problem, because her menopause symptoms went haywire.

On a recent episode of The Goop Podcast, Gwyneth opened up to Dr Mary Claire Haver about the impact alcohol had on her health.

“Normally, I don’t drink a lot at all. Maybe I’ll have one drink a week,” she shared. But during the fires, her intake crept up, and suddenly, her symptoms “were completely out of control”.

“It was the first time I really noticed, like, causation in that way,” she said.

While she still enjoys the occasional drink, she’s found that cutting back helps her manage menopause much more effectively.

Dr Haver wasn’t surprised. “Lots of my patients say the same thing. They’ve spontaneously realised that they’ve cut back on alcohol or just quit altogether because it just hasn’t been worth it.”

For Gwyneth, the anxiety that followed a drink was brutal. “I would just wake up [and] I would get crushed with anxiety, which I’ve never had in my life,” she admitted. “And I would lie in bed thinking about every mistake I’ve ever made, every person’s feelings I ever hurt… and I would be up, like, for six hours.”

Clearly, there’s a link between alcohol and menopause, but how exactly does booze impact those hot flashes, mood swings, and sleepless nights?

How alcohol affects menopause symptoms

If you’re going through menopause, you might have noticed that alcohol just doesn’t hit the same way anymore. Here’s why:

1. Hot flashes and night sweats get worse
Alcohol can dilate blood vessels, which may trigger or intensify hot flashes and night sweats. Not exactly what you need when you’re already struggling to stay cool.

2. Sleep goes out the window
A glass of wine might help you fall asleep, but it also messes with your sleep cycle, making it more likely you’ll wake up in the middle of the night – and stay up.

3. Anxiety levels spike
Gwyneth isn’t alone in feeling next-day anxiety. Alcohol disrupts neurotransmitters, leading to the dreaded “hangxiety”, which can feel even more intense during menopause.

4. Weight gain becomes a real issue
Menopause already slows down metabolism, and alcohol is just empty calories that can contribute to weight gain, particularly around the midsection.

5. Mood swings intensify
Alcohol affects serotonin levels, which can make mood swings even more unpredictable. If you’re already feeling emotional, a drink might amplify those ups and downs.

What the research says

Dr MacKenzie Peltier, an assistant professor of psychiatry at Yale School of Medicine, points out that despite the common misconception, many older women do drink. In fact, rates of alcohol use (and even binge drinking) have increased in this group over the years.

“Our research demonstrated that the menopausal transition was a time for change in alcohol use among older women,” Peltier told Contemporary OB/GYN. “Those who excessively consumed alcohol were more likely to transition to nonexcessive drinking across the menopausal transition.”

So, what does this mean? Many women naturally cut back on drinking during menopause – not necessarily because they want to, but because their bodies just can’t handle it the same way anymore.

Can you still drink during menopause?

The good news? You don’t have to go completely dry. Research suggests that moderate drinking (around one drink a day) may have some benefits, such as heart health perks. However, excessive drinking raises the risks of osteoporosis, heart disease, and cognitive decline.

So, if you enjoy a glass of wine, it’s all about balance. Pay attention to how alcohol affects you and adjust accordingly.

The takeaway

Menopause changes how your body reacts to alcohol. If you find that your symptoms are worse after a drink, you’re not imagining it. Cutting back (or switching to alcohol-free alternatives) might be a game-changer for managing menopause more smoothly.

As Gwyneth put it, “It just hasn’t been worth it.” And if a glass of wine is costing you a good night’s sleep and peace of mind, it might be time to rethink happy hour.