By Elizabeth Sergeant, Women’s Health Coach & Functional Medicine Practitioner
I hate to break it to you, ladies, but there’s no arguing that alcohol isn’t great for our hormone health.
That evening glass (or two) of wine to unwind may unknowingly contribute to a whole host of unpleasant symptoms—think mood swings, brain fog, fatigue, and intensified PMS or perimenopause. Yikes!
Even worse, this can become a vicious cycle, as these symptoms often lead us to drink to feel better. But that sense of relief is usually short-lived, and the cycle continues.
If you’re perimenopausal or experience hormonal symptoms—especially in your 30s and 40s—alcohol could be playing a significant role. I’ve lost count of the number of women I’ve spoken to who don’t realize how much alcohol is disrupting their hormones. While this may seem like bad news, understanding the impact can actually be a game-changer.
How Alcohol Affects Your Hormones
1️⃣ It Increases Oestrogen
Alcohol slows down the liver’s ability to break down oestrogen while also increasing the conversion of testosterone into oestrogen. The result? Oestrogen dominance—which can lead to symptoms like:
Tender breasts
Worsened PMS
Mood swings
Hot flashes
2️⃣ It Decreases Progesterone
Alcohol reduces the body’s ability to produce progesterone. Since progesterone balances oestrogen, lower levels can make oestrogen dominance even worse. This imbalance can also cause:
Low mood
Anxiety
Self-doubt (especially during the luteal phase or perimenopause)
3️⃣ It Dysregulates Blood Sugar and Stress Hormones
Alcohol interferes with the liver’s ability to release glucose from energy stores, which can cause blood sugar to drop too low. This triggers the release of stress hormones, leading to:
Disturbed sleep
Increased feelings of stress and overwhelm
The Hormonal Domino Effect
When you combine these three effects, the result is hormonal chaos—mood swings, energy crashes, fatigue, PMS, hot flushes, and self-doubt, all topped off with poor sleep. Not a great combination!
What Can You Do?
Why not try reducing your alcohol intake—or even cutting it out completely for a few weeks—and see how you feel?
To truly understand alcohol’s impact on your body, cut it out for at least two weeks and keep a symptom log tracking:
Mood
Energy levels
Cramps
Hot flushes
Sleep quality
This can help you identify patterns and see the difference in your overall well-being.
Tips for Going Alcohol-Free
✅ Try fermented drinks like Water Kefir
These have a tangy complexity that makes them a great alternative to alcohol. Plus, they’re low in sugar and great for gut health.
✅ Missing the ‘buzz’ from booze? Try adaptogens!
Adaptogens are herbs that help the body manage stress. You can find alcohol-free spirits and wine alternatives that contain adaptogens, helping you feel more relaxed and uplifted—without the negative effects of alcohol.
✅ Get creative with mocktails
Be mindful of sugar content, but mocktails can be a fun, sophisticated way to enjoy a special drink.
Try this: Use water kefir as a base, then add fruit and botanicals for a refined twist. You can freeze citrus slices, berries, and pomegranate seeds with herbs like thyme or rosemary into ice cubes. Drop them into your drink for an instant, flavorful mocktail.
