Pausing alcohol consumption, even for a short period, can be transformative for menopausal women. Small, achievable changes can have profound effects on your health, well-being, and vitality.
1.Better Sleep: Alcohol disrupts the body’s natural sleep cycles, often reducing time spent in deep, restorative sleep. This means you’re more likely to wake up feeling tired or unrested, even after a full night in bed. Many women notice more restful sleep and fewer nighttime wake-ups after just a few alcohol-free days. With better sleep comes more energy for what matters most in life—from meaningful work to enjoying quality time with loved ones.
2.Hormonal Balance: Alcohol can trigger hot flashes in menopausal women because it interferes with the body’s temperature regulation and can create hormonal fluctuations. Alcohol acts as a vasodilator, widening blood vessels and increasing blood flow close to the skin’s surface, creating a sensation of warmth or flushing that can mimic or worsen hot flashes. By pausing alcohol intake, you’re helping your body stabilize its internal temperature and reducing the likelihood of triggering those sudden waves of heat.
3.Heart Health: Did you know that alcohol can raise blood pressure and, over time, contribute to an increased risk of heart disease? Heart health is especially important during menopause when cardiovascular risks naturally increase. Replacing alcohol with herbal teas, sparkling water, or non-alcoholic mocktails is a small yet significant step to protect your heart. Plus, it offers an opportunity to explore new beverages, creating fresh rituals that align with a healthier lifestyle.
4.Bone Health: Strong bones are foundational for lifelong health. Research shows that women can lose approximately 10–12% of their bone density in the first five years after menopause. After this initial period, the rate of bone loss usually slows but continues at a lower rate. Alcohol interferes with calcium absorption and can accelerate bone loss, making bones even more vulnerable to fractures. Taking a break from alcohol supports your body’s natural bone-strengthening processes, helping to preserve bone density and reduce fracture risk, so you can keep doing all the thing you want to do.
5.Emotional Resilience: While alcohol might seem to offer relaxation, it can often increase anxiety, mood swings, or emotional highs and lows. Many women find that abstaining from alcohol brings a steadier, more positive emotional outlook, as it reduces the roller-coaster effects that alcohol can create. Embracing practices like journaling, yoga, or an evening walk as part of an routine can help build emotional resilience, nurturing inner peace without relying on alcohol.
6.Breast Cancer Risk: Reducing alcohol intake is one of the most impactful choices for lowering breast cancer risk. Studies show that even moderate drinking can increase the risk, so choosing to pause gives you the chance to reflect on your relationship with alcohol and consider whether a lower intake aligns with your long-term health goals. This pause can also help you feel empowered and in control of your health.
Taking a break from alcohol is a kind, supportive choice you can make for your body and your brain. Remember that these small steps are fully within your control, designed to nurture each part of you. Start with one day, or even participate in the Dry 21 with thePause, and check in with yourself along the way. How are you feeling? What positive changes are emerging? This process is less about restriction and more about building a nourishing, balanced lifestyle that supports you fully through menopause and beyond.
~ Dr Jen Burke
MD, CAQSM, DipABLM, NBC-HWC
thePause™ Board of Medical Advisors