Mocktail Drinks That Make Giving Up Booze A Breeze in Menopause

Menopause and perimenopause brings a whirlwind of side effects, from hot flashes and night sweats to depression and brain fog. Alcohol, unfortunately, makes these symptoms worse. That’s why so many women are searching for mocktail drinks that make it easy to ditch the booze during their transition.

With that in mind, here are my firm favourites when it comes to mocktail drinks. Delicious, nutritious and so much better for you.

How does alcohol interfere with menopause and perimenopause?

Alcohol and menopause is a dangerous cocktail (pardon the pun.)

When you consume alcohol, you run the risk of worsening your perimenopause and menopause symptoms while increasing your risk of developing health conditions.

Menopause and perimenopause symptoms made worse by alcohol

Realistically, most menopause and perimenopause symptoms are made worse by alcohol. That’s why so many women switch up from booze to mocktail drinks. However, these menopause symptoms are particularly exacerbated by alcohol:

Hot flashes and night sweats

If you suffer from hot flashes, switching to mocktail drinks may revolutionise your life.

Alcohol can trigger flashes or increase the severity of existing ones because, as a vasodilator, booze dilates blood vessels. This, in turn, boosts your blood flow to the skin.

Sleep disturbance

You may doubt this one, having been told that alcohol actively helps you fall asleep.

While initially, alcohol can help you feel sleepy, it wrecks havoc on your sleeping cycle.

When this happens, the actual quality of your sleep decreases. As sleep quality lowers, you may find you’re waking up more sporadically and frequently throughout the night. As such, the next morning, you’re left feeling drained and like you’ve not slept a wink.

Mood swings and poor mental health

Menopause and depression are closely tied, which – in simple terms – sucks.

When you consume alcohol, which is a depressant, you’re amplifying low mood, anxiety and mood swings.

Weight gain in menopause and perimenopause

Many women struggle with weight control during menopause. If you’re one of those women, alcohol will do you absolutely no favours.

Alcohol contributes empty calories and can increase your appetite. Clearly, this works against healthy weight loss. You’ll also be craving salty and sweet foods, which often cause weight gain.

An increased risk of health conditions

Menopause brings with it a higher risk of certain health problems, such as osteoporosis (which can cause joint pain in menopause) and issues with heart health.

Alcohol contributes and boosts those chances of suffering with these conditions. It can, too, interfere with your brain health, often worsening brain fog.

For overall health, it’s better to switch the booze for mocktail drinks.

Lower tolerance

You may find that the alcohol is hitting you quicker during perimenopause and menopause than it did before. This is normal.

Because your hormones are changing, the way your body processes alcohol alters and your tolerance often lowers.

This leads to worse hangovers and being more sensitive to alcohol in general.

Heightened stress levels

Unfortunately, stress during perimenopause and menopause is common. Not only due to the personal factors (dealing with menopause in the workplace is a tall ask!) but also due to fluctuating hormone levels.

Alcohol can increase cortisol (stress) levels, despite many people believing that booze can help calm us down. As cortisol can heighten naturally at this stage, you will likely feel far more stressed when consuming alcohol. Time to switch to mocktail drinks!

Why give up alcohol during perimenopause and menopause?

Giving up (or, at the least, reducing your consumption of) alcohol during perimenopause and menopause can make you feel so much better.

Not only will you be giving your body a general health kick, but you’ll also be reducing your menopause symptoms in terms of frequency and severity.

By kicking booze to the curb, you’ll:

• Experience fewer (and less severe) hot flashes and night sweats
• Get a better handle on mood and anxiety
• Lower your risk for certain health conditions such as osteoporosis, stroke, heart problems and certain cancers
• Improve your ability to control weight
• Improve overall memory and brain function
• Feel more energised and sleep far better at night

Mocktail drinks that are menopause friendly

Now that we understand why alcohol is off the table in perimenopause and menopause, let’s take a look at the best mocktail drinks that hit the spot every time.

1. Virgin Piña Colada

Perfect for summer, this virgin piña colada is full of flavour, transporting you from your back garden onto a white sandy beach.

Why these mocktail drinks are good for menopause

This virgin piña colada is one of the best mocktail drinks during menopause because of its ingredients.

These include:

• Pineapple juice (150ml)
  • Great source of vitamin C, manganese and fibre
  • Supports the endocrine system to regulate hormone levels and make mood more stable
  • Manganese aids with bone health
  • Helps decrease hot flashes and night sweats
• Coconut milk (50ml)
  • Contains phytoestrogens to mirror the impact of oestrogen on the body
  • Helps to balance hormones
  • Provides better energy to combat fatigue and helps with weight management
  • Anti-inflammatory and great source of calcium
• Lime juice (25ml)
  • Rich in vitamin C and antioxidants
  • Aids with hydration (and soothing itchy, dry skin)
  • Can relieve hot flashes
  • Can boost metabolism and aid with weight management
• A cherry
  • High in melatonin and antioxidants
  • Helps with sleep quality and reduces inflammation and bloating
  • Also clears brain fog
• Black peppercorns (x5)
  • Can enhance the absorption of various nutrients, specifically curcumin from turmeric.
  • Some studies suggest that black pepper aids with gut health, which is at a disadvantage during perimenopause and menopause.
• Cloves (x5)
  • Contain antioxidant and anti-inflammatory properties
  • May also help with digestive issues, such as constipation, which is common during perimenopause and menopause
• Cinnamon (x1 stick)
  • Improves insulin sensitivity and regulates blood sugar levels
  • Reduces inflammation
  • Aids with vaginal dryness by promoting lubrication

Remember, you’ll also need ice and pieces of fresh pineapple; preferably the skin.

How to make a virgin piña colada

As mocktail drinks go, this one is a huge crowd pleaser, making it an excellent option for summer BBQs.

Simply follow the steps:

1. Add 150ml of water into a saucepan and heat.
2. To this saucepan, add your pineapple skins, black peppercorns, cloves and cinnamon stick. These will all contribute to the flavour. Bring to a boil.
3. Once boiling, take your pan off of the heat and allow the flavours to infuse. You want to wait until the mixture is cold.
4. Strain the liquid into a jug and pop it into the fridge until you need it. You can do this up to three days in advance.
5. When ready, pour your pineapple juice into a glass. Add coconut milk and lime juice before gently stirring.
6. Fill up your glass with ice and – very slowly – pour in a small amount of syrup. It should sink to the bottom.
7. Garnish with your cherry and, perhaps, a metal straw!

2. Pimms (without Pimms)

We all love a glass of Pimms when the sun comes out to play. But you can absolutely have the summertime favourite without the booze.

So, here’s what you need to know about Pimms (without Pimms).

Why this mocktail is good for menopause

Mocktail drinks give you the opportunity to choose ingredients that help rather than hinder when it comes to your menopause symptoms. This “Pimms” is no different.

Inside your glass, you’ll find:

• Tonic water (150ml)
  • Some people say that tonic water aids with leg cramps. As restless leg syndrome is fairly common in perimenopause and menopause, this may be hugely beneficial for you.
• Lemonade (low fat) (450ml)
  • Can help with dehydration.
  • Make sure it’s low-fat though, in order to avoid weight gain.
• Balsamic vinegar (5ml)
  • Can help with digestion, lower cholesterol and blood pressure and aid with heart health
• Orange (chopped up)
  • High in vitamin C
    • Supports your immune system, boosts collagen production and aids with hot flashes and mood swings
  • Fibre content
    • Helps with weight management and overall gut health
  • Antioxidants
    • Like other citrus fruits, oranges are jam-packed (or marmalade packed!) with antioxidants. These help to battle against inflammation and stress.
• Strawberries (a handful)
  • Contains vitamin C, B vitamins, potassium and manganese
  • Full of antioxidants and phytochemicals to combat inflammation
  • Great for bone health and strength
  • Helps to balance hormones
• Raspberries (a handful)
  • Contain phytoestrogens to balance hormones
  • Rich source of antioxidants
  • Contain great levels of fibre
  • Contain vitamin C to support collagen production and boosting skin health
• Cucumber (sliced)
  • Considered a cooling food due to high water content, helping with hot flashes and night sweats
  • Helps with weight management
  • Reduces bloating due to hydrating properties
  • A good source of vitamin K, improving overall bone health
• Mint (a few springs)
  • Has potential to improve digestive health
  • Has been seen to reduce hot flashes and night sweats
  • Aids with bloating and excessive gas

How to make a Pimms (without Pimms)

So, how do you make a Pimms without the Pimms? Easy! Just follow the steps below:

1. Grab a large jug. In this jug, tip in your tonic water, lemonade and balsamic and give it a good mix.
2. Add your orange, strawberries, raspberries, cucumber and mint to your jug and gently mix.
3. Add ice and stir again.
4. Serve up in glasses!

3. Spanish Sangria Without Alcohol

Fun, fruity and alcohol-free! Indulge in this Spanish classic and reap the health benefits. This is one of my favourite mocktail drinks. Once you’ve tried it, you’ll see exactly why.

Why this mocktail is good for menopause

Just like so many other mocktail drinks, Spanish Sangria without booze is great because of its ingredients.

Inside your pitcher, you’ll have:

• Low-fat lemonade (1.5l)
  • Aids with dehydration
  • Make sure you opt for low-fat, though!
• Cranberry juice (400ml)
  • Great for UTI protection and vaginal dryness
  • Rich in vitamin C, quercetin, flavonoids and anthocyanins
  • Supports immune system and improves digestive health
• Orange juice and oranges (300ml juice, 1 orange sliced)
  • High vitamin C content, supporting your immune system and helping out with bone health
  • Provides folate and vitamin B6, which helps to stabilise mood
  • Antioxidants reduces oxidative stress and inflammation
• Balsamic vinegar (2 tablespoons)
  • Supports healthy digestion
  • Lowers cholesterol
  • Stabilises blood sugar levels
• Lemon (x1, sliced)
  • High vitamin C content, supporting your immune system when consumed
  • Improves hydration levels and mood
• Lime (x1, sliced)
  • Also high in vitamin C and bioflavonoid content, which helps with hot flashes
  • Aids with hydration levels
• Strawberries (x7, sliced)
  • Contains bone-strengthening hormones to combat a loss of bone density in perimenopause and menopause
  • Prevents and reduces hot flashes and night sweats
  • Contain phytoestrogens, fibre and antioxidants
• Mint (a handful)
  • Can assist with your digestive process and clear problems such as constipation
  • May alleviate hot flashes and night sweats
  • Reduces bloating, tummy ache and gas

How to make a non-alcoholic Spanish sangria

Making a non-alcoholic sangria couldn’t be easier. It’s a case of “chuck it all together” and it actually works!

1. Into a large jug, pour in your lemonade, orange juice, cranberry juice and balsamic vinegar. Stir well.
2. Add a good handful of ice before including your chopped fruit and mint. Give it a good old stir.
3. Transfer by pouring your not-quite-sangria into wine glasses and get stuck in!

4. Virgin Bloody Mary

Bloody Marys are a love-hate kind of drink. If you fall into the former camp, you’ll adore this non-alcoholic alternative.

Of all the mocktail drinks on this list, this one is more on the savoury side. So, if you prefer sweet drinks, this one may not be for you.

Why this mocktail is good for menopause

This mocktail is excellent for menopause because it’s packed with ingredients that aid your experience.

For this mocktail, you’ll need:

• Tomato passata (200ml)
  • Rich in nutrients, specifically lycopene. This acts as an antioxidant and supports general health
  • Supports heart health and helps to maintain a healthy blood pressure
  • Vitamin K and calcium that are found within tomatoes aid with bone strength and health
• Spring onions (x2)
  • Excellent source of vitamin A and vitamin C
  • Encourages healthy skin and improves your immune system
  • May also help with hormone regulation and lessening menopause symptoms
• Lemon (x1, juiced)
  • Excellent for hydration and vitamin C content
  • Brilliant for skin concerns
• Tabasco sauce (1/3 of a teaspoon)
  • Really important you don’t overdo this as you should, theoretically, be steering away from spicy foods. So, only use a tiny bit
  • Can boost your metabolism and aid with digestion
• Worcestershire sauce (1/3 of a teaspoon)
  • This sauce contains a lot of salt. So, don’t season your drink after adding a small amount of Worcestershire sauce.
• Chives (1 tablespoon)
  • As part of the allium family, chives – like onions – support bone health, boost your mood and help to manage your menopause symptoms.
  • Great source of vitamin K, choline and folate. This can aid with brain fog and memory issues, too.

How to make a virgin bloody Mary

Many mocktail drinks are prepared by throwing the ingredients into a jug. For a virgin bloody Mary, though, you will need a blender.

1. Place your passata, spring onions, lemon juice, Worcestershire sauce, Tabasco sauce and ice cubes into a blender and blitz. It’ll be done in around 2 minutes.
2. Pour your smooth mixture into a tall glass, finishing it by garnishing with fresh chives.

5. Non-alcoholic frozen Margaritas

Of all the mocktail drinks out there, this one makes you feel like you’re hitting the town and indulging the most.

Refreshing and zingy, these alcohol-free frozen Margaritas are the perfect summertime drink.

Why these mocktail drinks are great for menopause

Frozen margaritas are not only delicious, but they are mocktail drinks with nutritional benefits. Inside each glass, you’ll find:

• Honey (1 tablespoon)
  • While many people use golden caster sugar, it can hinder your menopause symptoms. So, opt for honey instead.
  • Honey can help with digestion, reduce inflammation and potentially offer some sort of hormonal support
• Coriander seeds (1 teaspoon)
  • Coriander seeds have the potential to reduce certain symptoms due to them containing phytoestrogens.
  • May also aid with blood pressure management
• Boiling water (100ml)
  • Water is miraculous! Hydration is key
• Cider vinegar (1 teaspoon)
  • Helps with digestion, blood sugar management and aids with overall metabolic health
  • Some women say that cider vinegar helps with their night sweats
• Vanilla extract (1/4 of a teaspoon)
  • Though vanilla isn’t a menopause-specific ingredient, it does contain benefits that relate to mood!
  • Mood-boosting vanilla extract also contains anti-inflammatory properties
• Lime juice (75ml) and lime slices (x2)
  • High in vitamin C content
  • Aids with digestion, hydration and helps to reduce hot flashes and night sweats
• Coconut water (200ml)
  • Excellent to stay hydrated and provide electrolytes for menopause fatigue

How to make non-alcoholic frozen Margaritas

So, when it comes to these mocktail drinks, a non-alcoholic frozen Margarita isn’t as tricky as you might think!

1. In a heatproof bowl or jug, pour in your honey and coriander seeds. Then, pop your boiling water into it, stir, and leave it alone for 15 minutes. You want your mixture to be room temperature.
2. Once cool enough, mix in your cider vinegar and vanilla extract.
3. Use a strainer to collect only the liquid before adding your lime juice.
4. Transfer your liquid to ice cube trays or a freezer box, popping it into your freezer for around 2 or 3 hours. It should just be starting to firm up.
5. Now, scoop your mixture into a blender. Before blitzing, add your coconut water and some ice cubes. You’re looking for a smooth, slushie-esque texture.
6. Pour your frozen alcohol-free Margarita into glasses and finish with a wedge of lime

Mocktail drinks for menopause – in a nutshell

Whether you prefer something sweet, fruity, savoury or frozen, these mocktail drinks have been carefully selected to make you feel more like you during perimenopause and menopause.

So, ditch the booze and get stuck into these delicious, nutritious drinks.

The only slight caution I’ll offer, though, is that you’ll be asked to make them all the time!