The Role of Alcohol and Coffee: Are they helping or hurting when it comes to menopause?
Let’s talk about alcohol and coffee—two staples of modern adult life. Whether it’s a morning cup of coffee to jumpstart the day or a glass of wine to unwind in the evening, these beverages are deeply embedded in our culture and routine.There are so many daily mentions about both of them. “I’m not awake yet, haven’t had my coffee”, “I can’t get out of bed unless I have my coffee”. Or there’s “Hey wanna catch up for a drink?” or “Congratulations – let’s go celebrate – what wine shall I bring?”.
But when it comes to menopause, we need to ask: are they really supporting our well-being, or are they making things harder?
The Drying Effects of Alcohol and Coffee
Menopause is a time of transition when the body naturally becomes more dry due to declining estrogen levels. This can lead to symptoms such as hot flushes, night sweats, dry skin, vaginal dryness, and sleep disturbances. Unfortunately, alcohol and coffee are two of the most drying substances we regularly consume, and they can exacerbate these very symptoms.
Alcohol: Heating and Dehydrating
Alcohol is known for its warming and drying properties. From a physiological standpoint, it dilates blood vessels, which can trigger or intensify hot flushes and night sweats. It also depletes hydration levels, making dry skin and mucous membranes even worse.
Beyond its direct effects on menopause symptoms, alcohol also interferes with sleep. While it may initially make you feel relaxed, it often leads to disrupted sleep cycles, night waking, and poor-quality rest, leaving you feeling even more depleted the next day.
Coffee: Bitter and Draining
Coffee, with its bitter and stimulating properties, is another culprit when it comes to menopause-related dryness. While it can provide a temporary energy boost, caffeine stimulates the adrenal glands, increasing cortisol (the stress hormone). This can contribute to heightened stress responses and fatigue—issues many women already struggle with during menopause.
Coffee is also a diuretic, meaning it encourages the body to expel fluids, leading to further dehydration. If you’re experiencing dry skin, brittle hair, or vaginal dryness, excessive caffeine intake may be making things worse.
Finding a Balanced Approach
This doesn’t mean you have to give up alcohol and coffee entirely, but rather be mindful of how they affect your body, so you have more choice and agency around it. The goal isn’t deprivation—it’s making choices that genuinely support your well-being. Here are some ways to strike a balance:
- Hydrate mindfully: If you choose to drink coffee or alcohol, pair them with extra hydration. Drink plenty of warm water or herbal teas to counteract their drying effects.
- Reduce frequency or quantity: Try switching to decaf coffee or limiting alcohol to occasional, mindful consumption, rather than daily habits.
- Have coffee after a meal rather than the first thing in the morning. Your body will work much better with warm wet savoury food like oatmeal or congee first, then you can consider a warm beverage.
- Explore alternatives: Herbal teas such as chamomile, tulsi, rooibos or roasted dandelion root can offer a warm, comforting beverage without the dehydrating effects.
- Choose quality over quantity: If you drink alcohol, opt for organic, sulfite-free wines or lower-alcohol options, that are less harsh on the system.
- Support your body with nourishing foods: Incorporate warm, wet, nourishing foods like soups, stews, and healthy fats (avocados, ghee, olive oil) to replenish moisture in the body.
Navigating menopause is about listening to your body and making choices that replenish rather than deplete. Alcohol and coffee may feel like small comforts, but they can take more from the body than they give. By making mindful adjustments, you can ease your menopause transition and support long-term vitality. It’s not about giving up pleasures—it’s about ensuring they work for you, rather than against you.