The Best Alcoholic Drinks For Menopause

As many women approach menopause, they find themselves grappling with a variety of physical and hormonal changes that make weight loss more challenging. One common question is whether it’s possible to enjoy alcohol while still achieving weight loss goals. Choosing the best alcoholic drinks for menopause, however, can help women balance their social lives with their health goals.

In this blog, we’ll explore how alcohol affects menopause and weight loss, offer practical advice on the best drinks to enjoy, and highlight actionable steps you can take to stay on track.

At TRINITY Transformation, we’ve worked with over 6,500 women around menopause, helping them lose 15-25 pounds in just 12 weeks.

If you’re feeling frustrated with traditional weight loss methods, know that there are ways to enjoy a drink while still progressing toward your goals.

Is Cutting Out Alcohol A Good Way To Lose Weight?

Menopause often brings on a host of changes that can slow metabolism and make weight management more difficult. Adding alcohol into the mix can complicate things further.

Alcohol is calorie-dense, providing 7 kcal per gram compared to the 4 kcal per gram found in carbohydrates and protein.

Because alcohol lacks nutritional value, it can quickly lead to weight gain when consumed regularly, as the body tends to store these extra calories as fat.

One major issue with alcohol and weight loss is that the body prioritizes processing alcohol over burning fat.

When alcohol is in your system, fat metabolism slows down, meaning your body won’t burn calories as efficiently.

For women in menopause, who are already dealing with hormonal changes that increase fat storage around the belly, this can be particularly detrimental.

Alcohol and Menopause Symptoms

Alcohol not only disrupts fat metabolism but can also worsen menopause symptoms like hot flashes, night sweats, and insomnia.

Studies suggest that alcohol and hot flashes are strongly linked—alcohol can trigger these unpleasant symptoms by dilating blood vessels, increasing body temperature, and disrupting sleep cycles.

This lack of sleep can lead to increased cravings, especially for high-calorie, sugary foods.

For many women, disrupted sleep patterns also lead to lower energy levels, which makes it harder to stay active and maintain a healthy diet during the day.

As a result, finding ways to enjoy alcohol in moderation without exacerbating menopause symptoms or derailing weight loss is key.

Best Alcoholic Drinks for Menopause

Navigating alcohol and weight loss around menopause doesn’t mean giving up drinking altogether. Instead, the focus should be on making smarter choices when it comes to what and how much you drink.

Here are some of the best alcoholic drinks for menopause that allow you to enjoy alcohol without sabotaging your weight loss efforts.

1. Low-Calorie, Alcohol-Free Alternatives

Heineken Zero: With only 69 kcal per bottle compared to 139 kcal in a regular Heineken, this non-alcoholic option allows you to indulge in the beer experience without the excess calories.
Brewdog Nanny State: This non-alcoholic beer has just 20 kcal per can, a fraction of the 158 kcal found in Brewdog’s popular Punk IPA.
Seedlip Gin: A fantastic alcohol-free spirit, Seedlip has 0.2 kcal per serving versus 123 kcal for a standard gin. It pairs well with diet tonic for a refreshing, low-calorie option.

2. Single Spirits with Diet Mixers

Choosing a single spirit like vodka, gin, or rum with a diet mixer can keep your drink around 55-60 kcal. Popular choices include gin and diet tonic or vodka and diet lemonade. This is much lower than the 200-215 kcal found in a large glass of wine.

3. Mini Bottles of Wine

Mini bottles of wine (187 ml) are a good option for portion control. A mini bottle of Malbec contains around 130 kcal, helping to prevent overconsumption compared to a full bottle, which could easily add 600+ kcal to your day.

4. Non-Alcoholic Wine

Ebony Vale Alcohol-Free Chardonnay is a great alternative with just 67 kcal per glass, compared to 216 kcal in regular Chardonnay. This gives you the wine experience without the extra calories.

Alcohol and Hot Flashes: How To Minimize Symptoms

Many women find that alcohol triggers or worsens menopause symptoms, especially hot flashes.

The link between alcohol and hot flashes is well-documented, and some women may find that even moderate drinking brings on uncomfortable side effects.

This is due to alcohol’s impact on blood vessels, which dilate and lead to an increase in body temperature.

One way to manage this is to opt for alcohol-free drinks or to reduce your intake significantly.

Choosing low-alcohol options or alternating alcoholic drinks with non-alcoholic beverages can help you stay social without suffering from intense hot flashes or night sweats.

Giving Up Alcohol During Perimenopause: Is It Worth It?

For some women, giving up alcohol entirely during perimenopause can be beneficial.

This transitional phase, where hormone levels begin to fluctuate before menopause, often comes with worsening symptoms like bloating, sleep disturbances, and weight gain.

Many women find that cutting out alcohol improves their sleep, reduces cravings, and helps them manage their weight more effectively.

If you’re considering giving up alcohol during perimenopause, start by reducing your intake and seeing how your body responds.

Many of our TRINITY Transformation clients report feeling more energetic, sleeping better, and losing weight more easily when they reduce or eliminate alcohol from their diet.

Real-Life Success Story: Sarah Davies

Sarah Davies, a 44-year-old mother of two, was no stranger to using alcohol and food for comfort.

She had struggled for years to manage her weight and feel good in her body. Since joining TRINITY Transformation, Sarah made significant changes to her lifestyle, including giving up alcohol.

She started the program weighing 11 stone, 3.5 pounds and wearing a size 14-16.

Through coaching and nutritional guidance, Sarah lost over 2 stone and dropped to a size 8.

She hasn’t had a drink since January 2020 and feels healthier and more confident than ever.