During our recent Squad Q&A, a brilliant and highly relatable question came up:
“I’m steering pretty clear of alcohol at the moment as it doesn’t agree with me since getting into perimenopause. But everything seems to have so much sugar in it! Any ideas for what to drink on a night out?”
If you are dealing with this exact same frustration right now, I want you to know you are absolutely not alone. So many women notice a drastic shift in their alcohol tolerance as they get older, but it’s rarely talked about.
Let’s talk about why alcohol suddenly stops agreeing with you during this chapter of your life, why you should be cautious of sugary mocktails and my absolute favourite alternatives for your next social event.
Understanding the Perimenopause Shift
Before we talk about the drinks, we need to put it all into context.
If you aren’t completely sure what perimenopause is, it is the transition chapter before menopause. Menopause is simply a single moment in time – marked when you haven’t had a cycle in a full year. Perimenopause is the lead-up to that moment.
During this transition, our hormones, specifically oestrogen, are declining, but they are also wildly fluctuating. Because of this, your symptoms can feel completely different from one day to the next.
This phase is incredibly variable. For some women, it lasts about three years, while for others, it can be up to a decade! Some women sail right through it, while others find themselves in a really dark place. (If you want to read more about the medical side of these symptoms, I highly recommend checking out the NHS guidelines on Perimenopause.
Why Your Hangovers and “Hangxiety” are Suddenly Worse
So, what does all of this have to do with your weekend glass of wine?
As our hormones fluctuate and estrogen declines, our bodies actually metabolize alcohol differently. It becomes much harder for your body to clear the toxin out, meaning the alcohol actually stays in your system for a longer period of time.
This is exactly why your hangovers suddenly feel so much heavier, or why you might wake up with terrible anxiety (often called “hangxiety”) the next day. It simply hits us differently and as our lovely Squad member noted, it just stops agreeing with us.
The Sugar Trap (And Why We Need to Avoid It)
It makes complete sense to swap your wine or cocktails for a non-alcoholic alternative but so many mocktails are absolutely packed with sugar!
When you are navigating perimenopause, you are likely already struggling with your energy levels and your sleep. Having a massive sugar hit will inevitably lead to a sharp energy crash. The absolute last thing we want to do is bring on more exhaustion when our bodies are already working so hard!
(We talk a lot about balancing your energy inside the community. You can read more about how we do that in our Guide to Building Sustainable Healthy Habits.
My Go-To Low-Sugar Swaps for a Night Out
You can completely avoid alcohol and sugar while still feeling like you are truly part of the social event! You just need the right go-to orders.
Here are a few of my favorite, low-friction swaps that won’t leave you crashing the next day:
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Soda water with fresh lime: Crisp, refreshing and zero sugar.
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Diet tonics: Try ordering a diet tonic with a tiny splash of cranberry juice for a bit of flavor and color.
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Diet pop in a fancy glass: Whether it’s Diet Coke or Diet Lemonade, always ask the bartender to put it in a nice, fancy glass. It genuinely elevates the experience so you don’t feel like you are just drinking pop.
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Alcohol-free Gin: I discovered these when I was pregnant, and they are fantastic! In my personal opinion, the non-alcoholic gins taste significantly nicer than the alcohol-free proseccos (like Nosecco), and they pair beautifully with a diet mixer.
There are so many incredible alternatives on the market right now. You never have to compromise your energy or your peace of mind just to enjoy a great night out with your friends!
Ready to get the support you deserve?
Navigating the changes in our bodies can feel overwhelming, but you do not have to do it alone. This conversation was just a short clip from our private Squad Q&A sessions!
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