Perimenopause and alcohol
Ever wondered why your usual glass (or two) of wine seems to go straight to your head these days—or leaves you feeling way worse the next morning? You’re not imagining it.
During perimenopause, your body processes alcohol differently, and that familiar glass of red or white might be doing more than just helping you unwind.
3 reasons why wine hits harder in perimenopause
Here are three reasons why wine might be hitting harder in perimenopause—and what you can do about it:
- You’re more prone to dehydration. As hormone levels shift in midlife, many women experience a bit more body fat and a bit less muscle. And here’s the thing: muscle holds more water than fat. Less water in the body = a higher risk of dehydration. That means alcohol gets absorbed more quickly, hits harder, and hangover symptoms feel worse.
- Your liver’s not working quite the same way. Hormonal changes—especially the drop in oestrogen and progesterone—can affect how well your liver produces the enzymes it needs to break down alcohol. This means your body might not clear alcohol as efficiently as it used to, especially in the days before your period when hormone levels naturally dip.
- Your liver function can slow down with age. As we get older, the liver’s size, blood flow, and ability to protect itself from inflammation can all decline. Add alcohol to the mix, and recovery becomes slower. Plus, since the liver helps regulate blood sugar, alcohol in perimenopause can also trigger food cravings, energy crashes, and even more tiredness.
Oh and here’s a little extra titbit: In Traditional Chinese Medicine, signs of a sluggish liver include waking up between 1–3am, feeling hot, irritable, or even a bit snappy. Sound familiar?
So, what can you do?
✨ Stay well hydrated.
✨ Support your liver with herbs like Milk Thistle (available as drops or tablets).
✨ Avoid drinking on an empty stomach.
✨ And maybe rethink that second glass, particularly if you have something on the next day.
There’s no need to give up wine completely (unless you want to), but listening to your body and making a few small tweaks can help you feel a whole lot better the next day.
Found this helpful? Please feel free to ask any question you may have in the comments.
Other topics that you may find helpful:
7 signs your liver is under pressure during menopause
10 self-care tips for perimenopause, menopause & postmenopause
