Dry January, Menopause, and Why Alcohol Feels Worse in Midlife

My Personal Journey With Giving Up Alcohol

I stopped drinking over two years ago after realizing, very clearly, that alcohol was no longer serving me. Looking back, my body had been sending me signals for a long time. I just was not ready to fully listen yet.

Even after a single drink, my feet would swell up like balloons. My face would flush with rosacea. My sleep would suffer. I knew intuitively that alcohol disrupted my sleep, but when I started wearing an Oura Ring and could actually see the data, it became impossible to ignore. My sleep score was not just affected the night I drank. It was impacted for days afterward.

At the same time, I was watching alcohol slowly ruin the lives of people very close to me. That was a turning point. Suddenly, nothing about drinking felt appealing or harmless anymore.

What started as a simple Sober October and a period of being sober curious quietly turned into giving up alcohol entirely. And honestly, it was not nearly as hard as I expected.

Life Without Alcohol Was Easier Than I Expected

The first few social outings and dinners with friends felt a little different. I did miss having a glass of wine at first. But it did not take long to realize that replacing it with a fun mocktail worked just fine. I still felt included. I still enjoyed myself. Nothing was missing.

Around that time, I also read the book Quit Like a Woman by Holly Whitaker. That book completely shifted my perspective on alcohol and our cultural relationship with it. It helped me see how deeply normalized drinking has become, particularly for women, and how rarely we question it.

Once I reframed alcohol for what it actually is, rather than what we have been taught to believe it represents, everything changed. Alcohol is not a reward. It is not self-care. It is not necessary for celebration or connection. It is a toxin.

Whenever I felt even a slight urge to drink or to mark a moment with alcohol, I would ask myself a simple question. Would I celebrate this by drinking gasoline? Of course not. That question alone made the decision very clear.

Alcohol, Cancer Risk, and Women’s Health

Alcohol is classified as a Class 1 carcinogen, placing it in the same category as tobacco and asbestos. It is directly linked to increased risk of several cancers, including breast cancer, colorectal cancer, liver cancer, esophageal cancer, and cancers of the mouth and throat. Research shows that even moderate drinking increases cancer risk, particularly for women.

This information alone is enough for many women to pause and reconsider how alcohol fits into their long term health.

Alcohol and Menopause Symptoms

Alcohol often makes menopause symptoms significantly worse. As estrogen levels fluctuate and decline, the body becomes more sensitive to alcohol. Liver metabolism changes, blood sugar regulation becomes less stable, and the nervous system becomes more reactive.

Many women in perimenopause and menopause notice that hot flashes become more intense after drinking. Night sweats and disrupted sleep are common, even with just one drink. Alcohol fragments sleep, reduces restorative deep sleep, and increases nighttime awakenings, which can be especially problematic during menopause when sleep is already fragile.

Anxiety is another major issue. Alcohol can temporarily feel calming, but it ultimately increases cortisol and adrenaline as it leaves the system. This often shows up as middle of the night anxiety, racing thoughts, or a sense of dread the next day. Many women tell me they feel unusually anxious or emotionally low after drinking, even if they only had a small amount.

Tolerance also changes. Feeling tipsy after just a few sips, stronger hangovers, and longer recovery times are very common experiences in midlife. These are not signs of weakness or aging badly. They are physiological responses to hormonal change.

These shifts are not random. They are your body communicating clearly. Listening to these signals can be one of the most powerful acts of self-care during the menopause transition.

A Judgment Free Perspective on Sobriety

This is not meant to shame anyone who chooses to drink. I drank for years. I do not believe that choosing not to drink makes someone morally superior. My goal is simply to share my experience and offer another perspective for women who are questioning their relationship with alcohol.

For me, life without alcohol is better in every meaningful way. I sleep better. I feel better. I never wake up hungover, anxious, or low the day after drinking. I actually have more fun when I am out with friends, at parties, or at concerts. I am present. I remember everything. I am in the moment. And yes, seeing Taylor Swift live without alcohol was proof enough that nothing was missing.

I can honestly say that I do not miss alcohol at all. My only regret is that I did not give it up sooner.

If You Are Sober Curious or Thinking About Cutting Back

If you have been thinking about giving up alcohol, or even just cutting back, I hope this post feels like a gentle nudge. You do not have to label yourself. You do not have to commit forever. You can simply listen to your body and take one step at a time.

If menopause symptoms like poor sleep, hot flashes, anxiety, or low energy are making daily life harder, this is exactly the kind of work I support women with in my menopause coaching practice. Together, we focus on practical, realistic changes that help you feel better in your body and more like yourself again.

If this resonates, I would love to support you. You can learn more about working with me or book a Menopause Empowerment Session through my website.

And if you are simply starting to question your relationship with alcohol, know that I am cheering you on.