Perimenopause and Alcohol: The Cravings Are Real. Here's Why.

Perimenopause and strong cravings for alcohol – yes, it’s a Thing. Alongside all the well-known symptoms like hot flashes and mood swings, cravings for alcohol are more prominent in so many of us at this time. If you've found yourself craving alcohol more during perimenopause, you're not alone. Here’s what’s going on, and how you can navigate increased alcohol cravings during perimenopause.

Hormone Havoc

During perimenopause, our bodies experiences significant hormonal fluctuations, particularly in estrogen and progesterone levels. These hormonal changes can affect our mood, energy levels, and overall sense of wellbeing. The imbalance in neurotransmitters like serotonin and dopamine, which are responsible for regulating mood and pleasure, can lead to increased alcohol cravings. Alcohol may seem like a quick fix to boost your mood, but in reality, it exacerbates hormonal imbalances and disrupt your body's natural rhythm.

Stress and Anxiety Amplified

Perimenopause can bring about heightened levels of stress and anxiety. The hormonal and physical changes that often accompany this phase of life can leave us feeling overwhelmed and anxious. Alcohol is often used as a coping mechanism for stress, providing temporary relief and relaxation. Of course, relying on alcohol to manage stress leads to a cycle of increased cravings and dependence, ultimately worsening our mental health.

Sleep Struggles

Sleep disturbances are common during perimenopause, with so many of us experiencing insomnia or disrupted sleep patterns. Lack of sleep can have a significant impact on your mood and energy levels, making us more susceptible to alcohol cravings (and sugar too!). While alcohol may initially help us fall asleep, it disrupts the quality of our sleep, and gives us a less restful sleep overall. We often wake up at 3am, thirsty, and unable to get back to sleep. The next day, our exhaustion sees us again looking for a dopamine hit to lift us, and alcohol cravings can feel even stronger.

Social and Cultural Influence

Social and cultural factors can also play a role in increased alcohol cravings during perimenopause. As we age, we often find ourselves in social situations where alcohol is more prevalent, such as dinners with friends or social events that all seem to revolve around glasses of champagne. Societal norms around alcohol condition us to believe that drinking is the accepted way to cope with life's challenges through perimenopause. These factors can make it more challenging to resist alcohol cravings and can contribute to a pattern of increased drinking. It will often feel like so many of the women around us through perimenopause are ‘taking the edge off’ their daily stress and tension with wine.

Managing Cravings Without Alcohol

Here’s how to manage those cravings – when they hit – through perimenopause and beyond…

1.     Mindful Awareness

Practice mindfulness to become more aware of your cravings and the emotions driving them. By observing your cravings without judgment, you can learn to let them pass. An urge is not an instruction. Simply observe the urge, do something active like go for a walk, and let is pass.

2.     Physical Activity

Engage in regular physical activity to reduce stress, improve mood, and boost overall well-being. Exercise can be a powerful tool in managing alcohol cravings.

3.     Seek out Support

Share your feelings and experiences with your sober support group. Join my private Facebook group The Women’s Wellbeing Collective. Seeking support can help us feel less isolated and more empowered to overcome cravings.

4.     Alternative Coping Mechanisms

Explore new ways to manage stress and anxiety that don't involve alcohol. This could include a new exercise goal, hobbies, relaxation techniques, yoga, meditation, breathwork, or spending time in nature.

5.     Talk to your GP about Hormone Replacement Therapy

For Many women starting HRT during perimenopause can dramatically reduce cravings for alcohol. Increasing estrogen through HRT can reduce the production of cortisol, the stress hormone, that leads to cravings.

6.     Take a 30-day break

If you're struggling to manage your alcohol cravings through perimenopause, consider taking a 30-day break from drinking to reset your nervous system and beat cravings.

Perimenopause is a time of immense change, but it can also be a period of growth and self-discovery. Remember, you're not alone on this journey, and there is support available to help you every step of the way. If you’d like to join my April 30-Day Alcohol-Free Challenge you can find out more here. I’d love to support you! You can read more about my programs here.