You’ve wrapped up a long day. You pour yourself a glass of Cab Sav because you’ve earned it. But then… bam. Hot flashes. Cramps. Restless sleep. Mood swings that feel like a wild ride. Again.
Here’s the thing nobody really talks about. Alcohol can throw your hormones into full-blown chaos, especially during your period or menopause.
We’re not here to shame your vino ritual (zero judgment, this is a safe space!). But understanding how alcohol affects your body means you get to reclaim your energy, mood, and sleep. So, let’s break it down: no sugar-coating, no eye rolls, just real talk.
Menopause + Alcohol = The Hot Flash Hysteria
Hot Flashes? Night Sweats? The Ultimate Tag Team.
Alcohol dilates your blood vessels (yep, even that “healthy” red wine). This means sudden waves of heat, sweat patches, and the glamorous 3am sheet-tossing.
Sleep? Interrupted.
Sure, a nightcap might help you drift off. But it messes with your sleep cycles, making insomnia worse. That’s why you wake up groggy and cranky.
Mood Swings, Meet Your Match.
Alcohol is a depressant. Hormonal changes already crank up anxiety and moodiness, adding booze is like throwing petrol on the fire.
Lower Tolerance
Your body processes alcohol more slowly in menopause, so you feel tipsier faster and for longer.
Bigger Health Risks
Regular drinking raises the risks of osteoporosis, heart disease, and breast cancer. (Ouch.)
And it’s not just us saying this.
Recent Australian research highlights that alcohol can crank up menopause symptoms, hot flushes, mood swings, night sweats, and restless sleep. The average age of menopause for Australian women is about 51, and hormonal changes mean you might feel tipsier faster than you did at 31. Landmark work like the Women’s Healthy Ageing Project and expert guidance from the Australian Menopause Society have shown that alcohol doesn’t just make you feel worse in the moment, it can also increase long-term risks like osteoporosis and cardiovascular disease.
“The liver may eliminate alcohol more slowly [in perimenopause]. This delays it from breaking down the hormones that are fluctuating at midlife,” says Dr Fatima Khan.
“Every woman deserves to know the truth about what the lack of oestrogen does to your body,” adds Dr Mary Claire Haver.
Too many women are told it’s all in their head. But you know your body better than anyone.
Menopause Self-Care Checklist
- Sip sparkling water with fresh lime or mint. it’s a vibe
- Cool your bedroom, fan, cotton sheets, cute pyjamas
- Keep alcohol to one glass max when you do indulge
- Move your body, yoga, walking, a cheeky dance party
- Take your Hey Sister! to ease hot flashes, calm anxiety, and help you sleep like you were in your 20s
Periods + Alcohol = A Recipe for Cramps & Chaos
Let’s be real, periods are already a hormonal rollercoaster. Alcohol can crank up the chaos.
Hormonal Hell
Alcohol increases oestrogen and testosterone, translation: mood swings, mega cramps, bloating, and a rollercoaster cycle.
Worsened Cramps
Dehydration from alcohol makes your muscles tighten, hello, pain.
Lower Tolerance
During your period, you might feel tipsy after one glass. Blame those fluctuating hormones.
Why Your Tolerance Changes (and Why It’s Not Your Imagination)
During your cycle, your hormones fluctuate wildly, especially oestrogen and progesterone. These shifts can slow down how your body metabolises alcohol, meaning you feel tipsy faster and stay that way longer. Plus, women naturally have less alcohol dehydrogenase, the enzyme that breaks down alcohol in the stomach, compared to men. Translation? More alcohol reaches your bloodstream, even if you drink the same amount. It’s not about willpower. It’s biology.
Period Self-Care Rituals
Drink extra water to stay hydrated
Swap booze for herbal teas or a fancy mocktail
Eat whole foods and lean proteins (think avocado toast, roasted veggies)
Rest, journal, and take your Hey Sister! to ease the cramps
Track your cycle, so you know when cravings are coming
Make Dry July (or Any Month) Your Empowered Reset
Why Dry July? Why Now?
Dry July isn’t just a trendy hashtag. It’s a powerful moment to hit reset, take stock, and see what life feels like when you swap the nightly vino for nourishing rituals. Whether you’re deep in menopause or riding the hormonal rollercoaster of your cycle, Dry July is your chance to experiment with going alcohol-free, and notice the difference in your mood, sleep, and energy.
Think of it as a 31-day experiment in feeling good. Zero pressure. Just curiosity and compassion. And hey, if you need a cheer squad, the Hey Sister! community is here to back you every step of the way.
We get it. That glass of wine feels like a well-deserved reward after a long day. But what if you treated yourself differently? A new book. A pamper session. A sunrise walk. Every alcohol-free day is a win for your hormones, mind, and mood.
Dry July isn’t about denial, it’s about taking your wellbeing seriously, with zero shame.
Want accountability? Share your journey with our Hey Sister! community. You’re not alone in this.
