Many women enjoy a glass of wine to relax, but during menopause, that drink might not be as harmless as it seems. Health experts say alcohol can make menopause symptoms worse, even if it’s just a small amount.
While it’s common advice to limit alcohol, it becomes even more important during menopause. Drinking can trigger hot flashes, disturb sleep, and affect your mood. So if you’re going through menopause, it may be worth rethinking that evening glass of wine.
Gwyneth Paltrow, an actress and businesswoman recently spoke on her Goop Podcast about how the stress of the January 2025 wildfires in Los Angeles led her to drink more than usual and how that made her menopause symptoms worse. She said she usually drinks very little, but during that time, it became a nightly habit. “I was using alcohol to deal with the stress,” she said honestly.
Paltrow also shared that she dealt with intense anxiety and sleepless nights during that time. She described lying awake for hours, filled with anxious thoughts-something very different from her usual sleep routine.
So, is Gwyneth Paltrow right about alcohol making menopause symptoms worse? The answer is yes. Studies show that even though some women turn to alcohol to cope with menopause, it can make things worse like hot flashes, mood swings, and sleep problems worse, not better.
What expert says
Dr Sarada M, a women’s health expert at Yashoda Hospitals, says drinking alcohol can make menopause symptoms much worse and raise the risk of serious health problems like heart disease, breast cancer, weak bones (osteoporosis), and even colon cancer.
It’s not just about feeling flushed or dizzy after a drink. Alcohol causes your blood vessels to widen and increases blood flow, which can trigger hot flashes and night sweats, problems that already affect around 80% of women going through menopause. It also messes with your sleep, making it harder to stay asleep and leaving you feeling more tired the next day.
Alcohol can also affect the liver’s ability to manage estrogen levels properly. This hormonal imbalance can lead to more mood swings, anxiety, and even depression, says Dr. Sarada. So, while a drink might feel like a quick fix for a bad mood, it can make things worse over time.
That’s not all, alcohol also blocks the body from absorbing calcium, which is bad news for bone health, especially since menopause already increases the risk of osteoporosis. Plus, most alcoholic drinks are high in calories, making it even harder to manage weight gain that often comes with menopause due to slower metabolism.
What can be done
Experts strongly advise that even a single glass of alcohol can be harmful, especially during menopause. If you still choose to drink, it’s best to limit it to one glass or less.
“Women should think about cutting back or avoiding alcohol during menopause,” says Dr Sarada, noting it helps reduce symptoms and long-term health risks like heart disease and cancer. Dr. Sharma adds that drinking less supports better hormone balance and overall health, and suggests consulting a doctor for personalized advice.