Why Cutting Back on Alcohol Matters in Peri and Post Menopause (And how to actually do it without feeling like the odd one out)

If you’ve noticed that alcohol suddenly hits you harder than it used to, you’re not imagining it. Many women describe this stage of life as “one glass feels like three” or “I can’t drink anymore without losing the whole next day.”  Welcome to the charming hormonal duo of peri- and post-menopause.

Between liver changes, fluctuating hormones, shifts in sleep patterns, increased cortisol and a more sensitive gut, your body simply processes alcohol differently now. There’s nothing wrong with you, it’s simply biology doing its thing (with absolutely zero consideration for your social life).

Let’s break down why alcohol affects you differently now and how reducing your intake can support weight management, energy, mood and overall well-being.

Here are 10 good health reasons to cut back on alcohol at this stage of life:

It cuts out unnecessary calories

Alcohol is calorie-dense but nutrient-poor. Reducing it lowers overall intake without leaving you hungry.

Your metabolism works better without alcohol

The liver prioritises breaking down alcohol over fat, slowing fat metabolism. Drinking less helps your body actually access stored fat.

Your hormones get a break

Alcohol disrupts estrogen, progesterone and cortisol, the exact hormones already shifting wildly at this stage.

Your sleep improves

Even small amounts disrupt deep sleep, which you desperately need for appetite control, mood and metabolism.

Belly fat drops more easily

Alcohol increases visceral (abdominal) fat storage, the stubborn type that’s metabolically active.

Fewer sugar cravings

Alcohol spikes blood sugar → crashes → cravings → overeating. It’s predictable, annoying and avoidable.

Digestion improves

Alcohol disrupts gut bacteria and slows digestion, leading to bloating and sluggishness.

Hot flushes and night sweats ease up

Alcohol is a known trigger for both.

Your appetite becomes more predictable

Drinking lowers inhibitions and impairs hunger/fullness cues, leading to overeating you wouldn’t have done sober.  After party munchies anyone?

Cortisol comes down

Alcohol raises the stress hormone tied to abdominal fat. Reducing it helps bring cortisol back into balance.

So… how do you cut back without feeling socially awkward?

One of the hardest parts of drinking less in peri- and post-menopause, isn’t the alcohol, it’s navigating everyone else’s opinions about it. People have odd reactions when someone drinks less, as if your gin is somehow a group project.

People can project, tease, question or take it personally when you make a choice that highlights their own habits. You don't owe anyone an explanation and you certainly don’t need to justify what supports your health. A simple, calm response is often enough to hold your boundary without making it a “thing.”

Here are some respectful responses you can use when people get judgemental or pushy about your choices:

“I’m pacing myself tonight because I want to feel good tomorrow.”

Straightforward, grown-up and almost impossible to argue with.

“I’m sticking with this tonight, thanks, I’m really enjoying it.”

Framing your choice as pleasure rather than restriction stops people digging.

“I’m listening to my body at the moment. It’s telling me to take it easy.”

Soft, honest and not open to debate unless they fancy arguing with your organs.

“I’m good, thank you but you go ahead though!”

Keeps the tone light and subtly shuts down the pressure.

“I’ve realised alcohol just affects me differently these days. I feel better when I drink less.”

Clear, sensible, self-respecting and gently reminds them you are not 25.

Try simple swaps:

• Turn white wine into a spritzer (soda + ice + wine).

• Dilute your G&T with half tonic, half soda.

• Pour Kombucha or soda and bitters into a fancy glass with lemon and ice.

• Alternate alcoholic and non-alcoholic drinks.

• Set a 1–2 drink limit before going out.

• 
  

You’re not depriving yourself.You’re protecting your sleep, mood, gut, hormones and sanity.

Reducing alcohol is one of the most impactful changes you can make in menopause, genuinely.  Once you get over the hard part you will really feel the benefits.