PCOS and Alcohol

If you are a woman who likes to unwind with a glass of wine after a long week or enjoys a cocktail or two with your friends, then this post about PCOS and alcohol is for you!

We all know that alcohol in excess can be harmful to your health, but will alcohol make your PCOS symptoms worse?

I looked at the research surrounding alcohol and PCOS and will break it all down so you can be informed and have the facts. I will also share tips on how you can imbibe without it screwing up your hormones.

I am a believer in moderation and that it is ok to indulge when you are in the mood. If you give up everything, what is the point of living? With that said make sure you read til the end where I share some guilt-free PCOS-friendly cocktails.

Effects of PCOS and Alcohol

Alcohol tips blood sugar levels

Alcohol contains high amounts of sugar so if you are not careful, alcohol can create havoc for your PCOS-affected body.

Alcohol can cause blood sugar levels to rise. Too much alcohol has the opposite result and can decrease blood sugar levels. This can be very concerning if your blood sugar levels dip way too low.

Insulin, glucagon, hormones from the adrenal and pituitary glands all work together to balance sugar levels.  Alcohol interferes with all these hormones that regulate blood sugar levels.

A rise in blood sugar levels can spike the insulin levels in the body. Since the PCOS-affected cells are insulin resistant, the insulin cannot do much about the sugar spike.

Elevated blood sugar levels have negative consequences for other hormones in the body, which worsens PCOS symptoms.

Tips to avoid blood sugar spikes:

If you want to drink it is best to avoid sugary or mixed drinks. Choose a drink that is lower in carbs and that doesn’t use sugar or sweeteners.

This will definitely help with keeping your blood sugar in check. Also, try eating a snack with your drink that is either a protein or a fat.

Alcohol causes sleep disturbances

Women with PCOS have insomnia and other sleep disorders.  For example, obstructive sleep apnea is often associated with women with PCOS who have sleep disorders.

Hormonal changes contribute, especially in the weeks following ovulation, where ovulation failed and the resulting hormonal imbalance may cause difficulty sleeping.

Alcohol adds fuel to the fire by contributing to the disturbance in sleep patterns. Alcohol consumption affects the amount of time it takes to fall asleep, how long you sleep, and the stage of sleep you achieve (light vs. deep sleep).

Tips to avoid sleep disturbances:

Try not to drink too late at night. Also, limit the amount you have as it gets closer to the time you go to bed. Also, try hydrating with water as well.

Alcohol interacts with Metformin

A lot of women with PCOS ask if they can drink alcohol while on Metformin. Well, one must remain cautious because Metformin and alcohol do not mix well. Two possibilities can happen; hypoglycemia (extremely low levels of blood sugar levels) and lactic acidosis. Read more about the facts about metformin you need to know.

In cases where liver and kidney functions are compromised, drinking too much alcohol causes a build-up of lactic acid in the body. This drops the blood's pH, which causes severe damage to kidneys, lungs, heart, and blood vessels. Left untreated, it proves fatal.

Suggestions on drinking while taking metformin:

Have an honest conversation with your doctor about how much you drink and whether it is safe or not or how it can be safe if you want to enjoy a drink occasionally.

Learn how to manage your PCOS on your own terms! All the resources you need to kick PCOS’ ass in one guide!!

Alcohol affects fertility

Alcohol consumption affects fertility levels by disturbing the hormones in the body. Chronic and heavy drinking decreases your chance of conception by increasing the time it takes to conceive.

Not only that, babies of women who consume more than one drink per day are more at risk of low birth weight and premature birth.

Heavy drinking reduces fertility by;

·       disturbing menstrual cycle and ovulation

·       varying hormone levels of testosterone, estradiol, and luteinizing hormone

·       triggering hyperprolactinemia or high prolactin in the blood

Women with PCOS already struggle with fertility issues. Alcohol does not help in any way.

How to preserve your fertility:

If you are trying to get pregnant then you should lay off the alcohol. Keep your eye on the prize and it won’t seem like a sacrifice.

Alcohol increases the risk of depression

Though not clear why but women with PCOS suffer from anxiety and depression more than normal healthy women. About 27% to 50% of women who suffer from PCOS report being depressed.

Insulin resistance, hirsutism, chronic inflammation (with increased stress hormone levels), resistant obesity, all of these factors add to the stress linked to the disease.

Drinking and depression:

Make sure you are not using alcohol as a coping mechanism for your depression. It is okay to ask for help when you need it. That is not weak, that is true strength.

How to drink alcohol safely with PCOS

If you want to have a libation here are the things that you can do so that it doesn’t aggravate your hormones and PCOS symptoms.

·   Limit the amount. While it is okay to have a drink that doesn’t mean you should have 5 drinks. Try to keep it to a drink or two. The point is to have a treat, not to get plastered.

·   Avoid surgery, mixed drinks. These types of drinks aren’t good for anyone. They are calorie-heavy and wreak havoc on your blood sugar levels. Avoid these types of drinks at all costs. Besides, there are much better options that you could be enjoying.

·   Eat a balanced meal before drinking. Don’t skip meals because you want to save calories because you want to drink. Make sure to eat a balanced meal before. The body absorbs alcohol differently on an empty vs. full stomach.

·   Savor it/enjoy it. Enjoy your drink because you deserve it. You shouldn’t feel guilty enjoying a beverage.

·   Drink water as well. Alcohol will make you dehydrated. So make sure you alternate an alcoholic drink with a glass of water. This will help you to rehydrate as well as help you avoid any potential hangover headaches.

·   Avoid unhealthy snacking while drinking. When we drink we tend to get the munchies. This can lead to a lot of unwanted calories. And unfortunately, a lot of calories can lead to unwanted pounds. If you need to snack try nuts or veggies sticks.

Best alcoholic choices for women with PCOS

Now let’s get to the good part. Here are some cocktails for you to enjoy that are PCOS-friendly.

Wine

Wine which tends to be my personal choice is always a good option. There are a lot of studies about the health benefits of wine.

In fact, this study shows that resveratrol a compound found in red wine can significantly decrease testosterone, DHEAS levels. 

Which wines are the best? Wines that tend to be on the drier side are the best option.

If reds are your jam try a Pinot Noir, Malbec, or a Cabernet Sauvignon.

If you prefer white then try a Pinot Grigio, Chardonnay, or Sauvignon Blanc.

Low Carb Beer

If you like the taste of a refreshing and cold beer, there are some options that are lower carb.

Budweiser Select 55 only has 55 calories and 1.9 grams of carbs which is the beer with the lowest carbs on the market.

If you are looking for something more light and crisp then try a Corona Premier which boasts 2.6 grams of carbs and 90 calories.

There is also the traditional Miller Lite which has 3.2 grams of carbs and is 96 calories.

You definitely have options if you like beer.

Alcoholic Seltzer

Two great brands are White Claw and Truly.

White Claw is 100 calories, 5% alcohol, 2g carbs per 12oz can. They have several flavors including black cherry, mango, lime, ruby grapefruit, raspberry, watermelon, lemon, and tangerine.

All Truly Hard Seltzer varieties are 12 ounces and have 100 calories, a measly 2 carbs, one gram of sugar, and 5% alcohol. And they have 16 flavors to choose from including pineapple, passion fruit, watermelon kiwi as well as your more traditional flavors too.

Champagne or Sparkling Wine

If you like something that is cold, crisp, and refreshing then look no further than Champagne or sparkling wine. Just make sure it is either extra dry or brut. 

One glass only contains about 2 grams of net carbs. This is another one of my personal favs.

Dry Martini

A dry martini is a great choice as it has zero carbs.

What is a dry martini exactly?

It is a drink that contains gin and dry vermouth. When you order a dry martini there is less vermouth.

Want to get fancy? Order it with an olive or a twist which is a lemon peel. 

Whiskey

If you like a strong drink, then maybe a whiskey is right for you. Whiskey is a good option for PCOS since it has zero carbs.

LaCroix and Vodka

More of a vodka fan? No worries. I’ve got you covered.

Try a shot of vodka mix with your favorite flavor of LaCroix. One sip and you will be feeling like you are on a tropical island.

Diet Coke and Rum

If you like a good rum and coke, then try using a diet coke instead.

Believe it or not, rum doesn’t have any carbs. So, mix it with your favorite diet soda and it is a better choice to enjoy.

Summing up PCOS and alcohol consumption

Yes, you can drink alcohol with PCOS. However, remember the key is moderation and making smart choices that aren’t going to mess with your hormones and blood sugar levels. 

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