Many Australian women experience menopausal symptoms, including mood swings, sleep issues, hot flashes, fatigue, brain fog, and weight gain. These symptoms are often linked to hormonal changes and may interfere with daily life.
Many of these women in their late 40s and beyond also love drinking coffee, arguably the world’s most popular beverage next to water. Coffee is the perfect morning drink, stimulating the senses and preparing you mentally for the day.
Exploring the link between caffeine (the main ingredient in coffee) and menopausal symptoms empowers women to take charge of their long-term health. As a trusted Gold Coast menopause specialist who has helped numerous women since 2021, we’re committed to that goal.
This blog will determine whether caffeine worsens menopause symptoms, enabling you to make informed decisions and improve your quality of life.
How Caffeine Impacts the Body
Studies have shown that caffeine impacts numerous bodily functions, including the central nervous, digestive, respiratory, urinary, and immune systems. It also affects thinking, alertness, mood, and memory, improving sustained intellectual functioning while possibly impairing reaction time.
Caffeine levels spike significantly within one hour of consumption. High caffeine intake has been linked to several side effects, including:
- Rapid heartbeat.
- Heart palpitations.
- Higher blood pressure readings.
- Jitters.
- Headaches.
- Nausea.
- Gastrointestinal discomfort.
- Sleeping issues.
- Dehydration.
- Anxiety.
Some women who consume too much caffeine may not experience any adverse side effects. However, these consequences may manifest differently, depending on age and nutritional habits. Negative reactions also depend on the exact caffeine consumption and the method of intake (coffee, tea, energy drinks, etc.).
The Link Between Caffeine Sensitivity and Ageing
As women age, their bodies metabolise caffeine more slowly, contributing to their sensitivity. Health experts believe caffeine also affects men and women differently, possibly attributed to sex steroid hormone levels. Some studies have also discovered that women undergoing hormone replacement therapy (HRT) metabolise caffeine more slowly than women who don’t.
The Connection Between Caffeine and Hot Flashes
Although most studies linking caffeine and hot flashes have revealed mixed findings, they have leaned more toward a positive association in recent years. However, more studies need to be conducted to solidify this claim.
Caffeine’s ability to increase blood pressure, heart rate, and core body temperature may lead to hot flashes among menopausal women.
Caffeine’s Effects on Anxiety and Sleep Issues During Menopause
Studies on the link between caffeine and anxiety have also returned mixed results. However, caffeine may trigger anxiety among individuals without cognitive impairment, especially those who consume high amounts of caffeine daily.
Caffeine has been known to interfere with quality nighttime sleep. Studies have concluded that caffeine consumed within six hours of bedtime can impair sleep. For this reason, consuming caffeine approximately nine hours before sleeping can rectify the issue.
Menopausal women who consume caffeine regularly may experience increased anxiety and sleep issues. They may experience aggravated symptoms with caffeine consumption before bedtime.
The Link Between Caffeine and Metabolism
Shifting hormonal levels during menopause can decrease lean body mass and increase fat mass, resulting in noticeable abdominal weight gain. Although caffeine isn’t a weight loss solution, it can minimise age-related weight gain by increasing the body’s basal metabolic rate and decreasing appetite.
It’s important to note that these benefits are linked to black coffee consumption. Conversely, sugary caffeinated drinks can increase body weight and cravings.
Exploring Caffeine Alternatives for Menopausal Women
If you’re a menopausal woman experiencing worsening symptoms due to caffeine consumption, exploring other alternatives may help improve your quality of life.
- Decaf coffee: A 250 mg cup of regular coffee has approximately 95 mg of caffeine. A cup of decaffeinated coffee of the same size contains only between 2 mg and 15 mg of caffeine.
Based on this information, menopausal women experiencing increased anxiety and sleep issues related to caffeine may benefit from switching to decaf coffee instead.
- Green tea: A 350 mg cup of green tea has roughly 37 mg of caffeine. If your menopausal symptoms have worsened with regular coffee consumption, switching to green tea not only relieves them but also lowers body mass index (BMI), reduces depression, and improves sleep quality.
- Herbal teas: Herbal teas, such as chamomile, hibiscus, lavender, jasmine, peppermint, ginger, cinnamon, and turmeric, may be better options for menopausal women seeking to eliminate caffeine from their diets.
Furthermore, herbal teas may also reduce hot flashes, improve sleep quality, support digestive function and bone health, improve mood, and reduce stress. Consult a reputable online women’s health specialist to determine the appropriate herbal tea for your unique situation.
Advantages of Coffee for Menopausal Women
The advantages of coffee for menopausal women include:
- Mood swings: Menopausal mood swings can interfere with women’s daily lives, leading to stress and anxiety. Coffee may be an ideal fix.
Some studies have shown that coffee can regulate mood among menopausal women. We recommend consuming only one to two cups of coffee daily, as excessive caffeine can lead to heart palpitations.
- Memory and concentration: Since estrogen plays an important role in language skills, attention, and other cognitive functions, declining levels in menopause can compromise memory. Some findings reveal that daily coffee consumption can prevent this scenario and improve memory and concentration.
Drawbacks of Coffee for Menopausal Women
The drawbacks of coffee for menopausal women include:
- Sleep issues: Since caffeine is a powerful stimulant that impairs sleep-inducing adenosine receptors, it may cause insomnia, especially when consumed in high amounts and close to bedtime.
It’s best for menopausal women to limit their coffee consumption. Moreover, we recommend drinking coffee roughly nine hours before bedtime to improve sleep quality.
- Hot flashes: Although the findings on caffeine and hot flashes have been mixed, they have leaned toward a positive association in recent years. If hot flashes and night sweats have compromised your sleep quality, consider reducing your coffee intake or switching to other milder caffeine alternatives.
- Headaches: Excessive coffee consumption can lead to headaches in some menopausal women. Findings reveal that caffeine can exacerbate headaches linked to hormonal fluctuations. If this situation applies to you, consider reducing your coffee consumption.
Skipping regular coffee consumption can also lead to withdrawal headaches. If you want to quit caffeine, consider doing so gradually to prevent withdrawal symptoms.
For instance, reduce your usual twice-a-day intake to one a day the following week before switching to one cup of decaf coffee daily.
Conclusion
Caffeine may worsen some menopause symptoms, particularly insomnia, anxiety, hot flashes, and headaches. However, it can also enhance mood, memory, and concentration among menopausal women. Therefore, caffeine can produce both negative and positive effects during a woman’s golden years.
For this reason, moderate coffee or tea consumption can produce the intended benefits and prevent heightened menopausal symptoms. A reputable general practitioner can offer valuable support and guidance for your unique situation and improve your quality of life.
Her Medical is a team of trusted, highly experienced general practitioners that has empowered numerous Australian women on the Gold Coast and nearby areas with cost-effective health solutions since 2021.
Book an appointment today to receive a personalised quotation and experience our life-changing, premium health solutions.