Sipping Smart: The Best (and Worst) Alcohol Choices for Menopause

Ladies, let’s talk about something we all wonder but rarely discuss—alcohol and menopause.

You love a glass of wine with dinner, a celebratory champagne toast, or a refreshing cocktail on holiday. But now, your body is changing, and what once felt fine might be leaving you hot, bloated, or wide awake at 3 AM.

The truth? Alcohol affects us differently during menopause, and some choices are much kinder to our bodies than others. So, let’s sip smart!

Your Best Alcohol Choices for Menopause

💃 Red Wine (in moderation)

✔ Contains resveratrol, an antioxidant that may support heart health and hormone balance.

✔ Some research suggests it may help regulate oestrogen levels naturally.

✔ Opt for Pinot Noir or Cabernet Sauvignon—they have the highest resveratrol content.

🥂 Dry White Wine or Champagne

✔ Lower in sugar than sweet wines, helping to keep blood sugar levels stable.

✔ A crisp glass of Sauvignon Blanc or Brut Champagne won’t hit your system as hard as sweeter alternatives.

🍸 Tequila or Vodka (Straight or with Soda Water)

✔ No added sugars, meaning it won’t spike insulin levels or trigger hormonal chaos.

✔ Keep it simple—no syrups, no sweet mixers. Just clean, crisp, and menopause-friendly.

🍺 Low-Carb Beer

✔ If beer is your thing, opt for light or low-carb options to reduce bloating and inflammation.

Alcohol to Avoid (or Keep to a Minimum)

❌ Sugary Cocktails (Margaritas, Piña Coladas, Daiquiris)

• Sugar overload can worsen hot flashes, cause weight gain, and mess with your sleep.

❌ Sweet Wines (Moscato, Port, Dessert Wines)

• High sugar content spikes blood sugar and can lead to insulin resistance, making weight management harder.

❌ High-Carb Beers

• More bloating, more inflammation, more sluggishness. Stick to lighter options.

How Much Alcohol is Considered Healthy?

The golden rule? Moderation, always.

🥂 1 drink per day max (but not every day!).

🍷 5 oz (150ml) of wine

🍸 1.5 oz (44ml) of spirits

🍺 12 oz (355ml) of beer

More than this?

It could worsen hot flashes, disrupt sleep, and amplify mood swings.

Final Tips for a Happy, Balanced Menopause

💧 Stay Hydrated – Alcohol dehydrates you, which can make hot flashes worse. Drink a glass of water between drinks!

🍽 Eat Before You Drink – Helps stabilise blood sugar and slows alcohol absorption.

👀 Listen to Your Body – If a certain drink triggers poor sleep, bloating, or mood swings, it’s your body’s way of saying, “Not for me.”

✨ And Remember...Menopause is about empowerment, not restriction. If a glass of wine brings you joy, enjoy it mindfully. If alcohol makes you feel worse, there are plenty of other ways to celebrate, unwind, and raise a glass to your incredible self.

Cheers to you! 🍷💃

📢 IMPORTANT 📢

We hope you’ve found this article useful. However, it cannot be a substitute for a consultation with a specialist. If you’re concerned about symptoms you’re experiencing or require further information, please reach out to us via our :

TALK TO US (contact us can be found at the bottom of our homepage). 📞💬

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