The Menopause Minefield
How caffeine, sugar, and alcohol hijack your heart and hormones
Have you noticed how you used to be able to go out and drink until the early hours then bounce (relatively speaking!) out of bed the next morning and manage a full day at work? You could mix wine, beer and spirits and yes, you felt a little dodgy but you could go and do it all over again the next day.
You could eat lots of sweet things, snack through out the day, have dessert then burn it off at the gym the next day. You’d have a double espresso to kick start your day then continue on cafe lattes and americanos all day. Coffee never kept you awake, it gave you a kick and off you went.
How could all of this have changed so much? Why can’t you live like that anymore?
Menopause is a time of significant change. We are changing. What is going on inside us is changing and so what we put into our bodies can have a profound impact on how we feel. Caffeine, sugar, and alcohol can become more problematic as we transition through menopause. They can affect our energy, mood, sleep, and most importantly, our heart health.
We FEEL the difference but what is important is to UNDERSTAND why this is happening in menopause and why balancing blood sugar and supporting heart function is ABSOLUTELY CRUCIAL for a healthy transition and for a healthy life span.
The heart and Menopause: what changes?
Before diving into caffeine, sugar, and alcohol, it’s important to understand why the heart is particularly vulnerable during menopause. Oestrogen plays a protective role in cardiovascular health by keeping blood vessels flexible, reducing inflammation, and supporting healthy cholesterol levels. As oestrogen declines, the risk of high blood pressure, high cholesterol, and plaque buildup in the arteries increases, leading to a greater risk of heart disease. Additionally, menopause can trigger metabolic shifts, increasing the likelihood of insulin resistance, weight gain, and high blood sugar—all of which further strain the heart. This invisible cocktail of chaos reigning inside us can be dangerous - in fact, cardio vascular diseases are the biggest killer of women worldwide and the sad fact is, with knowledge and education, a lot of these cases could have been avoided with some lifestyle changes.
Caffeine: A double-edged sword
Caffeine is a go-to for energy, but during menopause, it can cause more harm than good. Here’s why:
Increases Heart Rate & Blood Pressure: Without oestrogen’s protective effect, caffeine can cause more pronounced spikes in heart rate and blood pressure, increasing stress on the cardiovascular system.
Disrupts Sleep: Sleep disturbances are already common in menopause due to hormonal changes. Caffeine can exacerbate this by interfering with melatonin production and causing restless sleep, making fatigue and brain fog worse.
Triggers Hot Flashes & Anxiety: Caffeine is a stimulant, which means it can intensify hot flashes and feelings of anxiety or jitteriness—two symptoms that are already heightened for many women during menopause.
If you love your morning coffee, consider switching to lower-caffeine options like green tea, which contains L-theanine, a compound that promotes calmness and balances caffeine’s stimulating effects or of drinking de-caff coffee.
Sugar: The blood sugar rollercoaster
Sugar cravings can intensify in menopause due to fluctuating hormones, but indulging in too much sugar (ie. Processed carbs) can wreak havoc on blood sugar stability and heart health. I’m not talking about sweets here, I’m talking about foods like cake, pizza, white pasta, biscuits, tortilla wraps, cereal bars - pretty much any carb in a manmade plastic wrapper.
Increases Insulin Resistance: As oestrogen declines, our body becomes less efficient at processing insulin, making blood sugar spikes and crashes more likely. This contributes to weight gain, energy dips, and an increased risk of type 2 diabetes.
Inflammation & Heart Disease: Excess sugar consumption promotes chronic inflammation and contributes to arterial plaque buildup, raising the risk of cardiovascular issues.
Mood Swings & Fatigue: A quick sugar hit might give you energy initially, but the inevitable crash leaves you feeling tired, irritable, and craving even more sugar.
Weight gain: Excess sugar is stored as fat - not is this the cause weight gain but the glucose spikes that sugar bring means you eat more often to try and keep your sugar level. You are literally on a blood sugar vicious circle rollercoaster. My sugar goes up, I feel good, my sugar goes down - I want to eat, my sugar goes up, I feel good, my sugar goes down, I want to eat……..
To balance blood sugar levels, focus on whole foods, fiber-rich meals, and healthy fats. Swapping refined sugars for natural alternatives like fruit or dark chocolate (in moderation) can satisfy cravings without the crash. Never eat ‘naked’ carbs, always dress them in fat or fibre to slow the sugar rush ie. Yoghurt with a brownie, olive oil on bread, avocado and lean protein in your wrap.
Alcohol: Harder to process, harder on the heart
Menopause changes how our bodies metabolize alcohol, making it more difficult to process and recover from (have you noticed this???). This is largely due to a decline in alcohol dehydrogenase (ADH), the enzyme responsible for breaking down alcohol in the liver. With lower ADH levels, alcohol lingers in the bloodstream longer (up to 72 hours) which intensifies its effects and can lead to:
Increased Heart Risk: Alcohol can raise blood pressure, disrupt cholesterol balance, and contribute to atrial fibrillation (irregular heartbeat), all of which heighten the risk of heart disease.
Worse Hot Flashes & Sleep Disruptions:. Alcohol increases your internal core temperature because it dilates blood vessels, which can trigger or worsen hot flashes and night sweats. It also interferes with deep sleep, exacerbating fatigue and mood swings. You may fall asleep instantly but chances are you’ll be awake fairly soon after.
Blood Sugar Spikes & Weight Gain: Alcohol is high in sugar and calories, which can contribute to insulin resistance and abdominal weight gain—both of which are major concerns in menopause. Alcohol is literally empty calories, there is nothing nutritional to be gained from it at all.
If you enjoy the occasional drink, opt for lower-sugar options like dry wines or spirits mixed with soda water. Also, try to alternate alcoholic drinks with water to stay hydrated and reduce its impact. It is also beneficial to eat whilst you are drinking. Red wine does contain resveratrol which is an anti-oxidant….but you can also find this in any purple vegetables like grapes, raspberries or blue berries.
Balancing your diet for heart and hormonal health
To support your heart and overall well-being during menopause, consider these tips:
Prioritise Protein and Healthy Fats: Lean proteins, nuts, seeds, and avocados help stabilize blood sugar and provide long-lasting energy.
Increase Fiber Intake: Whole grains, vegetables, and legumes help manage insulin resistance and support gut health.
Stay Hydrated: Water and herbal teas help flush toxins and keep your body functioning optimally.
Limit Processed Foods: Reducing refined carbs and sugars minimizes blood sugar swings and inflammation.
Get Moving: Regular exercise supports cardiovascular health, improves insulin sensitivity, and reduces stress.
Final thoughts
Caffeine, sugar, and alcohol can all affect how we feel during menopause, especially when it comes to heart health and blood sugar balance.
There are alternatives for them all but no where is it written you must ban all 3 from your diet because after all, alcohol is often part and parcel of being out with friends and being sociable but being mindful of consumption and making small, sustainable changes can lead to an easier menopause transition. You will enjoy improved energy, better sleep, and, perhaps most importantly a reduced risk of heart disease.
As Oscar Wilde said:
“Everything in moderation, including moderation”
By nourishing our bodies with the right foods and making heart-healthy choices, we can navigate menopause feeling stronger and more in control.