Before we start partying, let’s remember that this time of year, we need more sleep, not less. Alcohol can really mess with that precious shut-eye! Plus, many fantastic alternatives now, like mocktails and alcohol-free beer, let you enjoy the festivities without the morning regrets.

Alcohol and Menopause Symptoms – A Rough Mix

We’ve all been there—thinking a glass of wine or two might help us relax after a long day. But in reality, alcohol can worsen the very menopause symptoms we’re trying to manage. It can disrupt your sleep, intensify hot flashes, and turn that brain fog into a full-on haze. The holidays can be exhausting enough without throwing alcohol into the mix!

Alcohol Speeds Up Aging – No Thanks!

Here’s something you might not realize: alcohol speeds up the aging process, and not just in the long run. You can see it after a late night out—puffiness under the eyes, volume loss in the face, and those pesky blood vessels on your cheeks that make you look older than you feel. It’s not just about looking refreshed for holiday photos—it’s about taking care of your skin and body for the long haul.

Alcohol and Cancer – The Connection Is Real

Now, let’s get serious for a moment. According to Breast Cancer.org, alcohol is the third most significant modifiable risk factor for cancer, right behind smoking and excess body weight. And here’s the kicker: there is no safe amount of alcohol when it comes to cancer risk. Research consistently shows that drinking alcohol—whether it’s beer, wine, or liquor—increases a woman’s risk of hormone-receptor-positive breast cancer. Alcohol can increase levels of estrogen and other hormones linked to breast cancer, and it may even damage the DNA in cells.

Compared to women who don’t drink at all, women who have just three alcoholic drinks per week have a 15% higher risk of breast cancer. Each additional drink per day increases that risk by another 10%. If that’s not eye-opening enough, consider this: teen and tween girls aged 9 to 15 who drink three to five drinks a week are at three times the risk of developing benign breast lumps, which are associated with a higher risk of breast cancer later in life.

And it doesn’t stop there. For women who’ve already been diagnosed with early-stage breast cancer, even a few alcoholic beverages a week (three to four drinks) can increase the risk of the cancer coming back, according to a 2009 study.

Mocktails and Alcohol-Free Beer – Your New Best Friends

The great news? So many delicious mocktail options are available now that you don’t have to feel like you’re missing out. Whether you love a crisp beer or a fun fruity drink, you can still raise your glass without raising your health risks. Alcohol-free beer is having its moment, and mocktails can be just as festive without any of the downsides.

Finding the Balance This Holiday Season

Look, I’m not here to tell you to cut out alcohol completely—it’s all about balance. Maybe you swap a couple of those cocktails for mocktails or choose to indulge only on special occasions. Being mindful about how much and how often you drink can make a huge difference, especially during this hectic season when we need our energy and focus the most.

The bottom line is that regularly drinking alcohol can harm your health, even if you don’t binge drink or get drunk. All types of alcohol count—whether it’s 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor. Our daughters and granddaughters are watching us—we need to be an example of moderation and healthy choices for them. By modeling mindful drinking, we can help set them on a path that protects their long-term health.

Make informed choices that support your health and happiness this holiday season and beyond.

Stay fearless, fabulous, and informed!

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*EllenDolgen.com does not recommend, endorse, or make any representation about any tests, studies, practices, procedures, treatments, services, opinions, healthcare providers, physicians, or medical institutions that may be mentioned or referenced. The information, including opinions and recommendations, contained on this website is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other healthcare provider.