Alcohol is a popular social drink that has been enjoyed for centuries. However, just because it has been around for a long time does not mean it is good for you, especially for women going through menopause or experiencing changes in their menstrual cycle.
In the past, smoking was considered beneficial and was even promoted as a cure for various health issues, including cancer and depression. However, as scientific research progressed, it became clear that cigarettes are one of the most harmful things humans can consume, causing numerous health problems and even death.
Similarly, research has shown that alcohol consumption can have detrimental effects on our health, yet many people continue to consume it. Why is this the case?
Social Pressure & Addiction.
I hear you say, I am not pressured into doing anything, and there is no way I am addicted to it.
Then it should be easy for you to say you are never going to have another drink again right?
Or, it could be that you just aren't aware how it is really affecting your health.
'any level of drinking is tied to an increased risk of early death, cancer, and cardiovascular events'. - Emmanuela Gakidou, MSc, PhD, Professor of Health Metrics Sciences and Senior Director of Organizational Development and Training at the Institute for Health Metrics & Evaluation at the University of Washington
Alcohol consumption can have numerous negative effects on women's health, both in the short and long term.
In this section, we will explore some of the specific ways that alcohol can affect women's bodies and overall health, from disrupting hormone balance to impairing recovery post-exercise. By gaining a deeper understanding of these potential effects, women can make more informed decisions about their alcohol consumption and prioritise their health and well-being.
Sleep: Alcohol can have a negative impact on sleep, which can have a range of negative effects on overall health. Women going through menopause or experiencing changes in their menstrual cycle may already struggle with sleep disturbances, and alcohol can exacerbate these issues. Alcohol can decrease REM sleep, which is important for memory consolidation and learning. It can also increase the number of times you wake up during the night, leading to a decrease in overall sleep quality.
Mood: While alcohol may temporarily lift your mood, it can actually lead to feelings of depression and anxiety. This is because alcohol disrupts the balance of neurotransmitters in the brain, leading to changes in mood and behaviour. Women going through menopause or experiencing changes in their menstrual cycle may already struggle with mood swings and other symptoms, and alcohol can exacerbate these issues.
Recovery: When you exercise, your muscles undergo stress and micro-tears. Recovery is important for repairing these tears and building stronger muscles. However, when alcohol is consumed post-exercise, it can interfere with the recovery process. This is because alcohol interferes with protein synthesis, which is essential for muscle repair and growth. Women who are looking to build and maintain strength or muscle may find that their progress is hindered by alcohol consumption.
Menopause: During menopause, the levels of estrogen and progesterone in the body decrease. This decrease can lead to a range of symptoms, including hot flashes, mood swings, and decreased libido. Unfortunately, alcohol can exacerbate these symptoms. Alcohol increases body heat, which can trigger hot flashes and night sweats. Additionally, alcohol can affect mood and lead to irritability, anxiety, and depression.
Menstrual Cycle: Alcohol can also affect the menstrual cycle. In women who drink heavily, alcohol can lead to irregular periods or even stop periods altogether. This is because alcohol can disrupt the delicate balance of hormones that regulate the menstrual cycle. Additionally, alcohol can interfere with ovulation and decrease fertility.
Stress: While many people turn to alcohol to cope with stress, it can actually have the opposite effect. Alcohol can increase cortisol levels, which is a hormone that is released in response to stress. Elevated cortisol levels can lead to a range of negative health effects, including weight gain, decreased immune function, and impaired memory.
Breath: Finally, it's worth noting alcohol consumption can have negative effects on breathing. This is because alcohol can irritate the airways and cause inflammation, which can lead to respiratory problems. In some cases, alcohol can also cause a narrowing of the airways, which can make it difficult to breathe. For women who have existing respiratory issues or are looking to maintain good lung health, limiting alcohol consumption may be an important step to take.
Here are some specific statistics and studies related to the negative effects of alcohol on women's health and hormones:
According to the American Cancer Society, women who drink two to three alcoholic beverages per day have a 20% higher risk of developing breast cancer compared to non-drinkers. The risk increases with each additional drink per day. (source: https://www.cancer.org/latest-news/report-alcohol-linked-to-cancer.html)
A study published in the journal Fertility and Sterility found that women who consumed more than five alcoholic drinks per week had a longer time to pregnancy and were less likely to conceive compared to non-drinkers. The study also found that alcohol consumption was associated with hormonal imbalances and menstrual irregularities. (source: https://pubmed.ncbi.nlm.nih.gov/29128223/)
A study published in the journal Menopause found that women who drank more than two alcoholic drinks per day had more severe hot flashes and night sweats compared to women who drank less or did not drink at all. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740369/)
A review of multiple studies published in the journal Alcoholism: Clinical and Experimental Research found that alcohol consumption can disrupt sleep quality, resulting in increased daytime fatigue and decreased ability to recover from exercise. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767933/)
A study published in the journal BMC Public Health found that women who consumed more than 14 alcoholic drinks per week were more likely to report symptoms of depression and anxiety compared to non-drinkers or light drinkers. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758316/)
According to the National Institute on Alcohol Abuse and Alcoholism, women are at greater risk for developing alcohol-related liver disease than men. Women also tend to develop alcoholic liver disease after a shorter period of heavy drinking compared to men. (source: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics)
Overall, these statistics and studies highlight the potential negative effects of alcohol consumption on women's health and hormones, and underscore the importance of moderation or avoiding alcohol altogether for optimal health.
As a women's health coach, I am deeply committed to the health and well-being of all women. It is important to recognise that alcohol consumption can have significant negative effects on the body, particularly for women. It can disrupt hormone balance, affect sleep quality and mood, impair recovery post-exercise, and exacerbate respiratory problems.
Despite these risks, the cultural normalisation of alcohol consumption can make it difficult for women to recognise the potential harm it can cause. However, I urge all women to consider the long-term effects of alcohol on their health and to make informed decisions about their consumption.
Your FST Coach,
Skye x
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