NATUROPATHIC DOCTOR IN ONTARIO
The Risks of Alcohol in Menopause
Is it okay to have a glass of WINE?
Is 1-2 Glasses of Wine a Day Healthy During Menopause?
Understanding Alcohol Health Risks for Midlife Women
For many women, a glass of wine feels like a well-earned ritual at the end of a long day — something relaxing, social, and even “healthy.”
But during menopause, your body’s relationship with alcohol changes dramatically.
Research now shows that even moderate drinking can worsen common menopausal symptoms and increase long-term alcohol health risks — including breast cancer, heart disease, and bone loss.
Let’s explore what the science says and how to support your health naturally during this important phase of life.
How Alcohol Affects Women Differently After 45
As estrogen levels decline, your liver, metabolism, and nervous system process alcohol differently:
Slower metabolism – Less body water and changes in liver enzyme activity mean alcohol stays in your system longer.
Stronger hormonal impact – Alcohol affects estrogen metabolism and may increase circulating estrogen, which is linked to higher breast cancer risk.
Sleep and mood sensitivity – Alcohol disrupts deep sleep and worsens night sweats, anxiety, and hot flashes.
Blood sugar and belly fat – Menopause already shifts fat storage toward the abdomen; alcohol amplifies this through blood sugar swings and insulin resistance.
Even one or two glasses of wine can have stronger effects in midlife than they did before menopause.
Key Alcohol Health Risks for Women in Menopause
1. Increased Cancer Risk
Alcohol is a Group 1 carcinogen according to the World Health Organization.
For women, even light-to-moderate drinking (about one drink per day) raises the risk of breast cancer — the most common cancer after menopause.
That risk rises with each additional drink per day, and the body’s ability to detoxify alcohol by-products declines with age.
2. Hot Flashes and Night Sweats
While alcohol may initially feel relaxing, it actually widens blood vessels, raises core temperature, and disrupts thermoregulation — all of which can trigger more frequent or intense hot flashes.
3. Sleep Disturbance
Alcohol may help you fall asleep faster, but it fragments deep restorative sleep and increases nighttime awakenings, leaving you tired, foggy, and craving sugar or caffeine the next day.
4. Bone and Muscle Health
During menopause, bone density naturally decreases due to estrogen decline.
Regular alcohol consumption slows new bone formation and increases fall risk by impairing balance and coordination.
5. Heart and Liver Health
Menopause itself increases cardiovascular risk, and alcohol magnifies that by:
Elevating blood pressure
Increasing triglycerides
Contributing to fatty liver disease (now common in women over 50)
How Much Is “Safe” to Drink?
Here’s what major health organizations say:
| Organization | Guidance for Women |
|---|---|
| World Health Organization (WHO) | No safe level of alcohol; any amount increases health risk. |
| Canadian Centre on Substance Use (2023) | Lowest risk at two drinks or fewer per week. |
| U.S. Dietary Guidelines (2020–2025) | If you drink, limit to one drink per day or less — and consider even lower levels during menopause. |
Two glasses of wine daily exceed these guidelines and are associated with higher risk of breast cancer, hypertension, and liver dysfunction.
A Naturopathic Perspective: Supporting Hormone and Liver Health
From a naturopathic standpoint, alcohol adds toxic burden and interferes with the body’s ability to regulate hormones, detoxify, and repair.
Supporting your liver is essential for both hormone balance and alcohol detoxification.
Simple strategies to protect your health:
Choose alcohol-free days — your liver and hormones will thank you.
Swap evening wine for mocktails with adaptogens like ashwagandha or holy basil to calm the nervous system naturally.
Focus on phytoestrogen-rich foods (flax, soy, lentils, sesame) to support hormone modulation.
Ensure adequate B vitamins, magnesium, and antioxidants to replenish nutrients depleted by alcohol.
Try non-alcoholic wine, kombucha, or herbal tonics to keep your social rituals while minimizing alcohol intake.
The Takeaway for Midlife Women
In menopause, your body becomes more sensitive to alcohol’s effects — not less.
What once felt like a harmless nightly habit can now interfere with sleep, metabolism, mood, and hormonal harmony.
When it comes to alcohol health risks, the best evidence shows:
👉 Less is better, and none is safest — especially for women navigating menopause.
Your body is in a powerful stage of transition and renewal. Reducing alcohol is not deprivation — it’s a profound act of self-care that supports your hormones, brain, and long-term vitality.
Dr. Sarah Goulding, Naturopathic Doctor
Dr. Sarah Goulding is a licensed naturopathic doctor in Ottawa Ontario and has a BSc in neuroscience and biology from Dalhousie University (2004), and did her 4-year naturopathic training at the Canadian College of Naturopathic Medicine (2010). She’s since accumulated over a decade of clinical experience, and refined her practice to focus on women’s health and digestion. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
Dr. Sarah Goulding blends science and compassion, and acts as a personal health researcher to help you navigate your health. Tools that she uses include nutrition, supplements and botanicals, bioidentical hormones, and lifestyle modifications. The closer you get to the root cause, the gentler the therapies needed to resolve the issue.
Dr. Elizabeth Miller, Naturopathic Doctor
Dr. Miller completed her doctor or naturopathic medicine degree at the Canadian College of Naturopathic Medicine, and holds a Master’s and Bachelor’s of science in Human Health and Nutrition from the University of Guelph. Her extensive knowledge of nutrition and her strong foundation in scientific research allows for a very thorough approach to your care. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
She is passionate about teaching holistic health to help women understand their bodies and get to the root cause of their health issues. Her areas of special interest include women’s health, hormonal health, gastrointestinal health, and pediatrics.
Dr. Janna Fung, Naturopathic Doctor
Dr. Janna Fung is a licensed naturopathic doctor with a special interest in dermatology and women’s health. She has a passion for evidence based preventative medicine and strives to empower patients with the knowledge to achieve their optimal health. She understands collaborations is the only way to develop realistic sustainable health/wellness results and strives to develop individualized health goals with patients.
