Exploring Non-Alcoholic Options to Help Nourish Your Body During Menopause

Is your go-to move at the end of a long day to reach for a glass of wine?

We’re not here to tell you it’s time to put down the drink for good – but we are here to explore non-alcoholic options that can help to nourish your body during menopause.

This major moment of transition is different for each of us, with all kinds of changes introducing themselves to our physical, mental, and emotional wellbeing. Maintaining and refining a healthy lifestyle is one of the most powerful tools we have when it comes to creating ease whenever possible throughout menopause. For some of us, that may mean it’s time to examine the role alcohol plays in our regular intake.

For many women, the process of reducing, or eliminating altogether, how much alcohol they drink can bring with it a number of benefits. For example, less alcohol can help reduce hot flushes and support a higher quality of sleep. Today, we’re taking a look at why alcohol can make our menopausal symptoms worse, as well as non-alcoholic options we can reach for instead.

How does alcohol impact menopausal symptoms?

Numerous studies have linked alcohol intake with exacerbated menopausal symptoms, making it a common culprit behind fluctuating symptom experiences. From the triggering of hot flushes to contributions to mood swings, alcohol just doesn’t place nice when it comes to menopause. 

Alcohol can impact our hormonal balance, as well as our natural ability to regulate our body temperature. During menopause, these two factors affect our daily wellbeing, and when we are already under immense pressure – alcohol can intensify these pressures. 

Emerging non-alcohol options

Thankfully, for those of us who are used to an evening glass of wine, the world of non-alcoholic beverages only continues to grow. The non-alcoholic drinks market reached over $11 billion in sales activity in 2022, with a $13 billion valuation in 2024.

A recent report from Boston Consulting Group points to numerous factors why this market continues to evolve. ‘Deciding to give up alcohol is now a year-long phenomenon rather than a concept just for January, and the search term “sober curious” trends all year,’ noted BCG’s managing director and partner Elfrun von Koeller. With more mindful drinking also emerging across generations, changing social norms are creating more space for those wishing to abstain from alcohol.

Gone are the days when non-alcoholic drink options were simply juice or soft drinks. Now, the plethora of products designed for those who prefer sobriety continues to evolve week by week. These include:

• Sparkling waters – with flavoured or plain options available, this is a great sugar-free alternative to soft drink.
• Non-alcoholic beers – with brews made to mimic the taste of traditional beers, and with none of the alcoholic content, this is a perfect choice for those looking to swap a beer preference out for a non-alcoholic drink choice.
• Mocktails – fresh juices, herbs, and sodas can all work together to create alcohol-free versions of alcoholic cocktails. Often, they even taste better!
• Non-alcoholic wines – much like non-alcoholic beers, alcohol-free wines can be a great choice for those looking to mimic the taste or habit of a glass of wine, all without the alcohol content.
• Kombucha – this fermented tea drink is slightly effervescent, and comes with bonus health benefits in the form of its high probiotic content. 

[Mid-blog CTA: Find more support for every aspect of your menopause health journey with the friendly team at the Australian Menopause Centre.]

Navigating social situations without alcohol

While reducing or eliminating your alcohol intake during menopause may be the right decision for your health, it can be challenging for some to navigate this within social settings where alcohol intake is the norm. By preparing ahead of time, you can simplify the process of opting out of alcohol, choosing to enjoy alcohol-free drinks instead.

Common and helpful approaches include:

• Knowing what you’d like to communicate about your choices. Let’s be clear: nobody’s owed an explanation for your drink choices. It’s up to you whether you’d like to share that you’re not drinking or not. However, if you do feel comfortable, it’s easy enough to close a conversation down with a simple ‘I’m focusing on my health’ statement.
• Plan your ordering preferences in advance. If you’re meeting friends at a bar or restaurant where alcohol is likely to be consumed, you can take a look at the venue’s menu online to plan what you’ll order instead. Most venues now serve a range of mocktails alongside their cocktail menu, so finding a drink you can get excited about is a great way to easily communicate your preferences.
• Focus on other aspects of the experience. If you enjoy the social aspects of drinking, you don’t need to give those up! We often conflate alcohol with many other enjoyable experiences. By focusing instead on other aspects of your experiences, you can identify what it is you’re actually looking for in each social scenario. Look to the food, the company, the conversation, and the atmosphere to find that enjoyment instead.
• Have a go-to drink at home. If you’re used to opening a bottle throughout the week, arm yourself with delicious options you’re happy to drink instead. Now’s the time to experiment with mocktails using simple sodas and limes or make non-alcoholic swaps, such as non-alcoholic beer or wine. Happy hour can still continue – just without the alcohol!
• Knowing when to opt out. Perhaps some events simply won’t be for you anymore – and that’s ok. Don’t be afraid to stand firmly for what you need throughout your menopause journey, even if that means sending a polite decline to a social invitation where you’ll feel pressured to consume.

Conclusion

There are so many changes you’re likely to navigate throughout menopause. By considering the role alcohol plays in your health routines, you can empower yourself with the fuel you need to face menopause with strength and preparedness. For more support and resources for your menopausal journey, reach out to the team at the Australian Menopause Centre.