Ep. 163: The Truth About Alcohol During Perimenopause (No One Told Us This)

Perimenopause can feel like a rollercoaster. Mood swings, anxiety, sleep disruptions, and night sweats can leave many women searching for relief. And because our culture constantly tells us that a glass of wine is the perfect way to relax, many women turn to alcohol to cope.

But what if that nightly drink is actually making perimenopause symptoms worse?

In this episode, Sara breaks down the science behind alcohol and perimenopause, explaining why drinking during this stage of life can intensify symptoms like anxiety, poor sleep, hot flashes, and mood swings. She also shares why midlife women are particularly vulnerable to alcohol’s effects and what actually helps support your body and nervous system during this transition.

If you’ve been feeling confused about what’s happening in your body during this stage of life, this episode will give you clarity, compassion, and practical steps you can take to feel better.

In This Episode

➡️ What perimenopause actually is (and why it can start earlier than many women realize)

➡️ Why alcohol hits women harder than men, especially in midlife

➡️ How drinking can worsen hot flashes, sleep issues, anxiety, and mood swings

➡️ Why many women start drinking more in their 40s

➡️ The connection between alcohol and breast cancer risk

➡️ How alcohol disrupts REM sleep and emotional processing

➡️ The role alcohol plays in bone density loss during midlife

➡️ Why nervous system regulation matters more than numbing out with alcohol

➡️ Simple strategies that support your body during perimenopause

What Actually Helps During Perimenopause

Instead of relying on alcohol to cope, research shows that these practices can support your body and hormones during this stage of life:

✨ Prioritizing quality sleep

✨ Regular movement and exercise

✨ Stress-reducing practices like breathwork, yoga, or meditation

✨ Finding connection and community

✨ Talking with a doctor about options like hormone replacement therapy (HRT)

🎯 Ready to Try Life Without Alcohol?

My ✨ Reboot & Refresh: Alcohol Free April ✨ is starting soon, and it’s designed to help you explore what an alcohol-free life could feel like with guidance, tools, and community support.

👉👉 Join the waiting list to get early enrollment and a special discount: https://nomorewasteddays.co/waitinglist

Resources Mentioned

🔹 Dr. Stacy Sims

🔹 Dr. Mary Claire Haver

🔹 The Flo App (cycle tracking)

🔹 The Unplug App

🔹 The Gabby App

Connect with Sara

If this episode resonated with you:

• Share it with a friend who is also navigating perimenopause
• Leave a review on Apple Podcasts
• Comment on Spotify or YouTube
• Subscribe to the No More Wasted Days YouTube channel

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IG: @nomorewasteddays.pod

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************************************** Research for this Episode

Female Biology & Alcohol Metabolism

• Gender Differences in Alcohol Metabolism — Duke University
• Gender Differences in Moderate Drinking Effects — PMC/NIH
• Sex Differences in Alcohol Metabolism — Women's Health Research Institute
• Drinking — It's Different for Women — Mayo Clinic Press

Alcohol & Perimenopause Symptoms

• Why Alcohol and Menopause Can Be a Dangerous Mix — Mayo Clinic
• Does Menopause Change the Way You Metabolize Alcohol? — University Hospitals
• How Alcohol Consumption Can Impact Your Menopause Symptoms — Henry Ford Health
• Alcohol Consumption Patterns and Risk of Vasomotor Symptoms — PMC/NIH
• Perimenopause and Alcohol: A Balancing Act — Women of a Certain Stage
• Alcohol and Menopause: A Balancing Act — Contemporary OB/GYN

Alcohol Use Trends in Midlife Women

• Changes in Excessive Alcohol Use Across the Menopausal Transition — Biology of Sex Differences (SWAN study)
• Women's Alcohol Use in Mid-Life: Menopause Symptoms, Drinking & Mental Health — SAGE Journals (2025)
• Alcohol Use at Midlife and in Menopause: A Narrative Review — Mayo Clinic / Maturitas (2024)
• Menopause, Ageing, and Alcohol Use Disorders in Women — ScienceDirect

Breast Cancer & Alcohol Risk

• Alcohol and Breast Cancer Risk — Breast Cancer Research Foundation
• Alcoholic Beverage Consumption and Female Breast Cancer Risk — PubMed Systematic Review (Sohi et al., 2024)
• 7 Facts About Alcohol and Breast Cancer Risk — MD Anderson Cancer Center
• Alcohol and Cancer Risk — U.S. Surgeon General's Advisory (2024)
• The Link Between Alcohol and Breast Cancer — WHO Europe