Gwyneth Paltrow says alcohol worsened her menopause symptoms: Should you watch your drinking after 50?

Menopause is a natural phase in a woman’s life that marks the end of her reproductive years, typically occurring between the ages of 45 and 55. This transition means that one has to be careful as alcohol, even if you have been used to it before, can worsen symptoms like hot flashes, mood swings and sleep disturbances.

The Impact of Alcohol on Menopause Symptoms

1. Exacerbating Hot Flashes and Night Sweats: These sudden feelings of heat, often accompanied by sweating and flushing, can be triggered by alcohol. While drinking does not directly cause menopause or initiate its onset, excessive consumption can dilate blood vessels, leading to increased body heat and more frequent hot flashes. Additionally, alcohol can interfere with the body’s ability to regulate temperature, worsening night sweats.

2. Disrupting Sleep Patterns: Alcohol, despite its sedative effect, can disrupt the sleep cycle. While it may initially help with falling asleep, it reduces the quality of rest by interfering with REM (rapid eye movement or dream phase) sleep, leading to night-time awakenings and increased daytime fatigue.

3. Mood Swings and Mental Health: Menopause is already associated with mood fluctuations, anxiety and even depression due to declining levels of the hormone estrogen. Alcohol is a depressant that can contribute to these emotional imbalances. While some women may turn to alcohol for temporary relief, frequent consumption can actually worsen mood swings, increase irritability and heighten feelings of anxiety or sadness. Additionally, alcohol impairs judgment and decision-making.

Long-Term Health Risks

Estrogen plays a crucial role in maintaining bone density, so women lose bone density as its levels drop. Alcohol can interfere with calcium absorption and bone regeneration, further increasing the risk of fractures and bone loss.

Estrogen is cardio-protective, so women in menopause lose its benefits and report changes in cholesterol levels and blood pressure. Alcohol consumption, especially in excess, raises the risk of high blood pressure, obesity and heart disease.

Alcohol is a known risk factor for liver disease and breast cancer. Menopausal women already experience hormonal fluctuations that can increase their vulnerability to certain cancers. So even moderate drinking (one drink per day) has been associated with an increased risk.

Should You Quit Alcohol Completely?

While eliminating alcohol entirely is a personal choice, moderation is crucial. The US Centers for Disease Control and Prevention (CDC) defines moderate drinking as up to one drink per day for women. Here are some practical tips:

Limit intake: If you enjoy alcohol, consider reducing the frequency and quantity for special occasions.
Stay hydrated: Drinking water can counteract alcohol’s dehydrating effects.
Choose wisely: Opt for lighter alcoholic beverages like wine over high-sugar cocktails.

Just keep track of how alcohol affects your body and mood, and adjust accordingly.

(Dr Suri is senior consultant, OB-GYN, Apollo Hospitals, Delhi)