Why Alcohol and Your Period Don't Mix Well

Let's be honest: dealing with your period is challenging. From PMS and mood swings to cramps, headaches, and fatigue, your body and mind go through a lot each month. While a glass of wine might seem like a quick fix, alcohol can actually make your symptoms worse.

Alcohol Disrupts Your Hormones

Reaching for a drink during your period might feel calming, but alcohol can interfere with your hormone levels. It increases estrogen and testosterone production, which can intensify PMS symptoms like mood swings and irritability. Research shows that even small amounts of alcohol can worsen PMS, and the more you drink, the worse you're likely to feel.

Although alcohol might give you a temporary mood boost by raising dopamine, it's actually a depressant. If you're prone to feeling down during your period, drinking could amplify those feelings.

Alcohol Can Intensify Cramps

You might think alcohol's relaxing effects would ease menstrual cramps, but the opposite is true. Alcohol is a diuretic, meaning it dehydrates your body—and dehydration can make cramps more painful. If you get period headaches, dehydration makes those worse too.

Alcohol also raises prostaglandin levels. These hormone-like substances trigger uterine contractions during your period. Higher prostaglandin levels mean stronger, more painful cramps.

Alcohol Increases Food Cravings

If you find yourself craving sweets or salty snacks during your period, you're not alone. Many people experience stronger food cravings at this time. Alcohol can make these cravings even more intense by lowering your blood sugar levels, particularly triggering desires for sugary foods.

Since dehydration during your period can already make you feel hungrier, alcohol's dehydrating effects only add to this problem.

Alcohol Worsens Fatigue

Feeling tired during your period is common, partly due to lower iron levels. While alcohol might help you fall asleep faster, it actually disrupts your sleep quality. If you already struggle with sleep during your cycle, alcohol will likely leave you feeling even more exhausted.

Alcohol May Cause Heavier Periods

Drinking during your period might lead to heavier bleeding. Alcohol acts as a blood thinner and increases estrogen levels, both of which can contribute to heavier flow. Some studies suggest that high alcohol consumption can also cause irregular cycles due to elevated estrogen.

Long-term high estrogen levels from regular drinking may increase health risks, including certain types of breast cancer. However, alcohol affects everyone differently—some people might not notice any changes to their cycle.

Considerations for Fertility

Heavy drinking can significantly impact fertility over time by reducing your ovarian reserve of egg cells. Research indicates that having more than 10 drinks per week can lower your chances of conceiving. Even moderate drinking (1-5 drinks weekly) may reduce fertility according to some studies.

Effects Vary Between Individuals

Alcohol's impact on your period is personal. Some people notice their symptoms get much worse, while others feel little effect. Occasional light drinking might not cause issues, but regular heavy drinking or binge drinking can lead to irregular periods or, in extreme cases, cause them to stop altogether.

Managing Your Cycle

If alcohol worsens your period symptoms, it's best to avoid it. If you do drink, steer clear of sugary cocktails that can spike your blood sugar and intensify menstrual discomfort.

Here are additional tips for managing your menstrual cycle:

• Stay hydrated: Your body loses fluids during your period, so drinking plenty of water is especially important.
• Limit caffeine: Caffeine can increase inflammation and worsen PMS. Try having a glass of water with every caffeinated drink.
• Eat nourishing foods: Foods like eggs, leafy greens, ginger, bananas, and salmon provide nutrients that can help ease period symptoms.
• Prioritize sleep: Aim for at least 8 hours of sleep nightly. If possible, a short 10-15 minute nap during the day can also help.

The Bottom Line

Combining alcohol with your period can worsen cramps, increase cravings and fatigue, and intensify mood swings. Since alcohol generally affects both physical and mental health, limiting or avoiding it during your cycle is wise.

If you're finding it difficult to manage your alcohol consumption, consider trying Quitemate. This resource has helped many people reduce their drinking and build healthier habits.