The Peri-to-Postmenopause Journey: A Significant Life Phase
The peri-to-postmenopause journey is often overlooked.
But, it is a key phase in women's health. Perimenopause marks the transition to menopause and usually begins in the mid-40s. But if you are like me and have premature menopause, it will start earlier.
This stage can last for several years. It brings physical and emotional challenges from fluctuating hormone levels.
The Prevalence of Perimenopausal Symptoms
Over 80% of us have perimenopausal symptoms. They include hot flushes, night sweats, poor sleep, mood swings, and anxiety. Lifestyle choices are key to managing these symptoms, and a crucial factor is alcohol use.
Today, inspired by my chat with Anna Donaghey, I will explore the effects of removing alcohol during perimenopause.
They can be life-changing. It can help manage symptoms, boost well-being, and promote long-term health.
Anna is the host of The Big Drink Rethink podcast.
The Impact of Alcohol on Perimenopausal Symptoms
Alcohol's Effect on the Body During Perimenopause
Alcohol's effect on the body is complex, particularly during perimenopause. It worsens symptoms like hot flushes and night sweats.
A study in Menopause: The Journal of the North American Menopause Society found that moderate to heavy drinking can increase hot flashes. It can raise their intensity and frequency. This is partly due to alcohol's effect on the vascular system. It can alter body temperature regulation.
How Alcohol Triggers Hot Flushes and Night Sweats
Alcohol's thermogenic nature raises body temperature, creating a domino effect. The blood vessels near the skin surface dilate to release heat. This can trigger hot flushes and sweating. This cycle worsens with night-time drinking, as alcohol disrupts sleep.
Poor sleep can worsen perimenopausal issues like fatigue, irritability, and impaired thinking. Imagine trying to function at work after a night of broken sleep and hot flushes. It's clear that reducing alcohol could lead to significant improvements in daily life.
Health Risks Heightened by Alcohol During Perimenopause
Perimenopause brings hormonal shifts and a rise in health risks.
This phase often includes a higher risk of heart disease and weaker bones.
The British Heart Foundation found that regular drinking can raise hypertension risk. This is a concern for people in midlife. Furthermore, alcohol has been shown to impede calcium absorption, directly impacting bone health.
For someone in perimenopause, this can raise the risk of osteoporosis. They are already losing bone density due to lower oestrogen levels. Reducing alcohol use helps the heart and bones. It prevents long-term health issues.
Mental Health and Coping Strategies
The Emotional Toll of Perimenopause
The emotional toll of perimenopause should not be underestimated. Anxiety, mood swings, and depression are common, triggered by hormonal fluctuations. People often drink alcohol to unwind or de-stress. It may provide a brief sense of relief, but it often worsens the symptoms they want to manage.
This paradox occurs because alcohol is a central nervous system depressant. It can raise anxiety and disrupt the brain's chemistry, causing worse mood swings.
A Client's Experience with Alcohol and Mood Swings
Consider this anecdote from a client of mine, Sarah. She is a midlife senior leader in financial services. She used to unwind each evening with a glass of wine. Over time, she found her mood dips and anxiety worsened after drinking.
After reducing her alcohol intake, she had fewer mood swings and less stress.
Many in perimenopause share this experience. It shows the need to assess alcohol's impact on emotional health.
Adopting Healthier Coping Strategies
Reducing or quitting alcohol can lead to healthier coping methods. Mindfulness, yoga, and regular walking reduce stress and boost mood.
They do this without the negative side effects of alcohol. In this chaotic time, many find that calming tea or meditation helps their mental health. It is a substitute for a drink and also boosts their sense of control.
None of my clients ever sign up to stop drinking alcohol (or coffee, but that's a topic for another time). Yet they all see the impacts, so they can choose whether to drink, how much, or not at all.
The Case for Moderate Drinking
We must accept that moderate drinking can have benefits. Social drinking can foster connection and relaxation, contributing to overall well-being. Some studies link moderate wine consumption to heart health benefits.
Moderate drinking advocates say small indulgences help avoid stress. Deprivation can lead to it.
Yet, perimenopause changes the equation.
Why Less Is More During Perimenopause
Hormonal changes shift the body's tolerance to alcohol. So, what was once moderate can now have stronger effects. "Moderate" is subjective.
It can lead to overconsumption, blurring the line between beneficial and harmful. At this stage, the risks of moderate drinking may outweigh the benefits. It can worsen symptoms, disrupt sleep, and harm mental health.
Moderate drinking may seem fine. But, for many perimenopausal people, even small amounts of alcohol can trigger symptoms.
Studies show that reducing alcohol can relieve symptoms and improve quality of life. I see it week in and week out in all my clients.
For those who want to socialise, alcohol-free wines and cocktails can help.
They provide the same experience without the side effects. Cutting back on alcohol doesn't require total abstinence. It could mean being more mindful of how often and how much you drink.
Practical Steps for Reducing Alcohol Consumption
For those who choose to reduce their alcohol intake, the process doesn't have to be daunting.
Set Achievable Goals: Start by setting achievable goals. For example, drink only on special occasions. Or, use non-alcoholic drinks instead.
Explore Alcohol-Free Options: There is a high demand for alcohol-free spirits and wines. They allow social drinking without the risks.
Build a Support Network: A support network can help. Friends or wellness- focused online communities can provide encouragement and accountability.
Personally, while I am not teetotal, I have seen a huge shift in how I socialise over the past decade.
I spent much more time with friends.
We cooked for each other. It was a deeper connection than the wine-fuelled nights.
The Role of Community and Support
Reducing alcohol intake is easier when done in a supportive environment.
Join Health Groups: They can help you stick to your decision.
Find a Menopause Coach: A coach with menopause expertise can provide personalized guidance.
Both online and offline communities provide support, sharing experiences and advice. This makes the process more manageable.
Like-minded individuals can transform a sacrifice into an empowering choice. Their companionship creates a network where everyone benefits from shared progress.
Embracing a Vibrant Life Beyond Perimenopause
The menopause transition is a complex stage of life. It requires careful approaches to health and well-being.
Quitting or reducing alcohol now can greatly improve mental health and long-term health. It will also reduce symptoms.
Moderate drinking may help socially and emotionally. But, during perimenopause, the risks often outweigh the benefits.
Cutting back on alcohol or quitting can improve health. It can also help you cope better, sleep more, and strengthen your body. This change is not just about symptom relief. It's a choice for a more vibrant, balanced life during and after perimenopause.
By limiting alcohol, individuals can turn perimenopause into a path to better health.
For more on menopause basics, join my free course, Menopause: The Basics, on 2–4 Dec. It's just 30 minutes per day.
It's also crucial I emphasise the importance of consulting with healthcare professionals, such as doctors or gynecologists, for personalised advice and to address any underlying health concerns.
Get in touch via hello@womenofacertainstage.com to enquire about booking me to speak at your event, menopause training, toolkits and certification packages.
Warm regards.
Lauren
CEO Women of a Certain Stage
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