Balancing Act: Menopause, Alcohol, and Your Wellbeing
Introduction
As women navigate the challenging terrain of menopause, it's essential to consider the impact of alcohol on their physical and mental health. In this blog post, we'll explore the unique ways in which women process alcohol, the changing dynamics with age, and the body-wide effects that alcohol can have, especially during midlife and beyond.
Fact #1: Women Process Alcohol Differently Than Men
Compared to men, women have less water in their blood to dilute alcohol. So the alcohol they do drink is going to be more concentrated. Their brains and organs will likely be exposed to more alcohol for a more extended period — and even moderate alcohol consumption may increase the risk of neurodegeneration (i.e., progressive damage to brain tissues). Women have lower levels of key enzymes that metabolise alcohol. That means it stays in their systems for longer. Combine that with a smaller average body size where the same amount of alcohol has a larger impact, and you get the end result: When women drink, they face higher health risks than men.
Fact #2: Older Women Process Alcohol Differently
Older women are likely to have less body water than younger women. That means drinking the same amount will result in a higher blood alcohol concentration for older women. On top of that, older women are more likely to be taking prescription medications, which may magnify alcohol’s toxic effects on their organs.
Fact #3: Increased Alcohol Consumption with Age
Despite the fact that age decreases our ability to tolerate alcohol, midlife and older women are drinking much more on average than previous generations — and having more health problems, including alcohol-related emergency hospital visits. Plus, alcohol use can mask — and eventually worsen — other life challenges, such as stress and depression. And women are more likely than men to relapse to drinking alcohol in response to stress.
Fact #4: Body-Wide Negative Effects of Alcohol
For many years, the media promoted the “heart-healthy” or “fun lifestyle” story about alcohol. Not only did they show it as pleasurable and relaxing, they also suggested that red wine could have health benefits, thanks to particular substances in grapes. Recent research now confirms that this is a myth. We now know that alcohol consumption poses more risks than benefits, even at low doses — and this is especially true for women at midlife and beyond. These risks include an increased risk of neurodegeneration, higher cancer risk, more hot flushes, disrupted hormones, weaker bones, slowed exercise recovery, fragmented sleep, dehydration, water retention, and accelerated liver damage.
Fact #5: Moderate Consumption is Less Than You Think
Moderate alcohol consumption, considered 5–7 drinks a week, has wide-ranging health effects. Women, especially during menopause, should be cautious as even low doses pose risks.
What Does This Mean For You?
Considering these facts, should women abandon alcohol altogether? It depends on various factors such as genetics, body size, liver health, medication use, age, and biological sex. Some women may find benefits in moderation, enjoying the taste, social aspects, or relaxation alcohol brings.
Alcohol Experiments To Try:
Experiments for Women Who Don't Want to Drink Less:
Experiment with the type of alcohol: Try different types to find one causing fewer negative side effects.
Experiment with food/hydration around alcohol consumption: Pair alcohol with meals, hydrate well, and consider beverages with electrolytes.
Experiment with alcohol timing: Adjust when and how quickly you consume alcohol to minimise its impact on sleep.
Experiments for Women Open to Drinking Less:
Try drinking fewer drinks per bout: If you enjoy daily drinking, reduce the number of drinks per session.
Try drinking less frequently: Maintain social drinking but cut down on non-social alcohol consumption.
