If you are a woman ages 35+ and love your wine at night  (and maybe a little too much) this newsletter is for you girlfriend. And while we are here… I refer to wine a lot in this because it is the most common drink for women at night but let’s not get it twisted, it truly is all alcohol so if you are having any booze at night consider this for you as well.

Wine has kinda become the go-to for chilling out, especially for us ladies dealing with the chaos of everyday life, kids, jobs, relationships, aging parents etc.  It’s like this big whole culture of “mommy needs her wine” to unwind from the craziness has taken over social media and real life. 

But here’s the thing we might not realize: while it feels good in the moment, it’s not doing us any favors health-wise, especially as we hit perimenopause and menopause. It’s like this sneaky thing where we’re trying to relax, but it might actually be making things worse in the long run. So maybe it’s time to rethink our drink choices and find healthier ways to de-stress without the wine-induced fog. 

Just like anything in life, it is essential to pause and reevaluate the habits that may no longer serve us, and wine at night is one of them. 

Recently, several of my hair clients have made a courageous decision to peace out wine as they navigate the perimenopausal and menopausal phases. This choice stems from a deeper understanding of how alcohol, particularly wine, impacts women during this transformative time. They have not only told me they feel so much better, are sleeping better, have lost weight/bloat, improved their blood markers and feel so good that they do not want to go back to their old ways.

Personally, I gave up drinking a lot a few years ago. I rarely drink now and when I do it is completely in moderation. I had a few sips of a few wines on my moms birthday because we went wine tasting. I drink a little on a girls weekend or an occasional drink at a girls night but nothing like my younger party girl self. 

While wine may seem like a comforting companion, especially in moments of stress, its effects on women in perimenopause and menopause can be less than ideal.

 Here’s why:

1. Hormonal Disruption: Alcohol, including wine, can disrupt hormone balance, exacerbating symptoms such as hot flashes, night sweats, and mood swings that are already prevalent during perimenopause and menopause. Have you ever had the heart racing feeling when you are trying to sleep after booze? It is especially worse from wine due to all the sugar/sulfites. NOT FUN at all. 

2. Sleep Disruption: Despite its initial sedative effects, alcohol can disrupt sleep patterns, leading to restless nights and exacerbating fatigue—a common complaint among women experiencing hormonal changes. Again, I will bring up the heart racing anxiety because it sucks so bad it is worth mentioning twice,

3. Bone Health: Women over 35 are at a higher risk of osteoporosis, and excessive alcohol consumption, including wine, can further weaken bones, increasing the risk of fractures and other bone-related issues.

4. Stress: You know how sometimes we think a glass of wine will magically make all our stress disappear? But let’s be real—it doesn’t actually solve anything. If anything, it just kind of masks the problem temporarily and maybe even makes it worse in the long run. Like, sure, it might help us forget about our worries for a bit, but it doesn’t really help us deal with them. Instead of numbing out with wine, maybe we should focus on things that actually calm down our nervous system and help us tackle whatever life throws our way head-on. It’s all about finding healthier ways to cope that actually work for us in the long term, right?

While wine may offer temporary relief from stress, its long-term effects on overall well-being are undeniable. 

However, there’s good news! By replacing wine with healthier alternatives, women can support their bodies through this transition. And as a health coach I believe it is important to not just take away from life but incorporate things of value to our health. 

Here are some of my favorite evening drinks that you could have that would be relaxing and benefit your health. And If you thought I was gonna say just drink sparkling water in a wine glass give me a break. Give me a little more credit ladies…. These drinks are not just designed to trick you into drinking something in place of wine, but to actually benefit your health! 

1. Sleepy Girl Mocktail – This will have you sleeping like a baby and is healthy and delish! If I  drink it 30-60 minutes before bed, I will be out like a light. The cherry juice helps you sleep by increasing melatonin production and the magnesium calms your nervous system and supports your muscles.  I use Organic Tart Cherry juice (make sure it is 100% juice. Magnesium and a splash of sparkling water if you like. I do a forth of a cup to a half of a cup of the juice (I like the brand Lakewood from Whole Foods or Sprouts), one serving of magnesium (Magnesi-om is the one I am currently using) and I top it off with a a bit of lime sparkling water, but you do not have to.

2. Bone Broth Hot Cocoa– Ok, before I lose you trust me on this one. It is not only yummy but you will not even know it is made with bone broth. Bone broth is essential for supporting gut health, boosting collagen production, and enhancing overall immunity. Beef bone broth is extra amazing because it contains glycine, an amino acid that supports liver function, aids digestion, and promotes muscle repair. Glycine also helps regulate inflammation, supports sleep quality, and enhances cognitive function, making it a valuable addition to a healthy lifestyle. Sounds like all the things us ladies need right? I warm up about a cup of Beef Bone Broth and about a half a cup of water (I love Kettle and Fire  or Bare Bones ) Remember ladies, I am Italian and measure with my heart. Then I add 2 tbsp Unsweetened Cocoa powder and a sprinkle of cinnamon. And top it off with about a fourth of a cup of your milk of choice. I am dairy free so I do light coconut milk. If you can also  warm it and froth it first it is a game changer and will elevate this drink completely.

3. MUD WTR-  Mudd WTR  Rooibos Tea Blend- With zero caffeine this blend of rooibos tea, spices and adaptogens like reishi, valerian root, chamomile and ashwagandha will help you relax and unwind. They also have a Turmeric blend that is also caffeine free and great for evenings as well. I love a brand that’s clean and provides lots of benefits like this. You can’t  go wrong with either of these. 

Sparkle Squad, by making mindful choices and prioritizing our health, we can navigate the transitions of perimenopause and menopause a little more easily.  Let’s raise a glass of a healthy alternative to embracing change and honoring our well-being. You can do this and once you do you will feel so amazing that you will never want to go back.