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Coffee can have a beneficial effect on energy and concentration but its metabolism can be influenced by factors such smoking and medications, such as HRT. Changing hormones may increase coffee sensitivity and its side effects and ramp up already rattled perimenopausal symptoms such as feelings of nervousness, agitation and irritability.
Does coffee make perimenopause worse?
That depends. Coffee has a stimulating effect on the central nervous system - our electrics that wire up the body and mind. Coffee can ramp up energy levels, open up the airways, improve focus and keep you awake. Marvellous altogether, if you are about to climb a mountain or about to do many difficult sums. However, if you are sitting at your desk or, just muddling about, turbo boost detonation may be a bit of an overkill. This is especially relevant in perimenopause as you may already be feeling anxious, jittery and aggitated - coffee side effects may just add shaky, nervous and irritable (with a pounding heart) to the mix!
How can coffee tolerance change in perimenopause?
How well you can tolerate caffeine depends on how big you are physically, your metabolism, your sex and a plethora of other considerations. Smokers have a higher tolerance and metabolic clearance rate for caffeine. They’ll often find when they give up vaping or smoking that coffee may make them feel really rattled. If you are on HRT or the Pill you may find that caffeine stays in your system for ages and has a stronger effect (1). Likewise, the natural hormonal fluctuations in perimenopause may impact the cost-benefit ratio of your double espresso as you become more caffeine sensitive. Oestrogen levels in perimenopause can yo-yo and the sudden dips can throw the parts of the brain that regulate temperature and stress response off kilter. Mood, metabolism and energy levels are also affected. As symptoms can come on quite quickly, it may be difficult to gauge if a coffee will act as a pick-me-up or wind-me-up!
Cutting back on coffee may be worth it during the perimenopausal transition. There are other caffeine disadvantages, such as its tendency to disrupt sleep and its potential for inhibiting calcium uptake and absorption (important for bone health).
If coffee is a treat that you are desperate to uphold in the face of perimenopausal upheaval (I get it!), here are a few tips that may help navigate caffeine and hormonal jitters:
- Avoid black coffee on an empty stomach. Add some milk and eat first. These will slow down the pace at which, coffee reaches the bloodstream and crosses the blood- brain barrier and takes effect
- Pick your battles, one cup in the morning may work for you, a second after lunch may keep you awake at night. Listen to your body and learn from it.
- Drink plenty of water, coffee’s diuretic effect can cause extra fluid loss. Dehydration is another condition that can ramp up feelings of jitteriness such as a racing heart and trembles.
- Swop out the odd cuppa for a caffeine-free coffee substitute, there are lots of options out there that taste good such as Bambu (an interesting mix of chicory, figs, malted barley, wheat, and acorns). I love Tulsi tea as well, when I’m feeling brain fuzzy.
- Take a few deep breaths to activate the nervous system’s calming pathways.
- Get on top of hot flushes and night sweats with Menoforce sage tablets.
My Top Tip: Take the one a day tablet with your dinner if night sweats are bothering you.
Relives excessive sweating, hot flushes and night sweats
