How caffeine can affect your Menopause Journey

When we view health through the lens that  “everything is connected” it becomes clear that everyday habits, like caffeine consumption, can have an impact on how we experience major transitions like menopause.

Let’s ground ourselves on what Menopause is and what the symptoms might be:

Menopause is defined as “a point in time when you’ve gone 12 consecutive months without a menstrual period”.   Prior to this you can run the gammut of symptoms like: hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, cognitive changes, joint pains, muscle aches, weight gain, changes in hair and skin texture among others. 
Most of these symptoms are due to the hormonal shifts that are happening in the body throughout the 10 year + perimenopausal timeframe.  It is a normal part of aging where you are winding down your reproductive years and heading into your golden years.  Your ovaries start decreasing estrogen production, which is picked up by your adrenal glands and fat cells. 
For most of our lives we eat and drink whatever we want.  It’s considered  “normal” to drink caffeine every day, but in the context of menopause and hormonal shifts, it’s worth asking:

What is caffeine actually doing to our body?  Let’s take a closer look.
 
How caffeine different body systems
Upon ingestion, caffeine is quickly and almost completely absorbed into the bloodstream, reaching its peak about 1 hour after consumption, 80% then goes through the GI tract and 20% is absorbed by the stomach. Once in the bloodstream, caffeine is then distributed throughout the body, nearly every organ system is affected.
 

• The kidneys and liver work together to try to excrete the toxin, but caffeine is reabsorbed into the bloodstream before it reaches the urinary tract. Leaving the clean up work to be done by the liver.
  •  “Caffeine is broken down into more than twenty-five metabolites” which the liver must process.
  • It contributes to dehydration which can hinder the detoxification process.
  • A burdened liver can struggle to properly metabolize hormones contributing to increased fluctuations in estrogen levels.

• The adrenal glands produce a variety of hormones and play a crucial role in the stress response supporting post-menopausal estrogen production. 
  • Caffeine increases the stress response, leading to cortisol spikes
  • Over time, this can fatigue the adrenal glands. This can lead to fatigue, getting sick more frequently, increased blood pressure, and some of our perimenopausal symptoms like hot flashes. 
  • The adrenals are our back-up system for estrogen after menopause so we want them in top condition.

• Gastro-Intestinal health – Caffeine affects stomach acid (HCL) levels in complex ways:
  • On an empty stomach, it may increase acid leading to acid reflux or ulcers
  • If food is present, it may slow digestion causing fermentation, bloating and further reflux
  • Whether high or low, ineffective stomach acid can lead to maldigestion throughout the entire digestive tract.
  • Barrier functions can also become compromised leading to absorption of toxins and bacteria and can directly affect hormone metabolism.

• Brain/sleep cycle – Quality sleep is essential for hormone balance, immune repair and mental health.  When we sleep, the different stages of sleep provide the body and brain with repair benefits. 
  • Caffeine can disrupt sleep quality and cycles, even when consumed early in the day. This can leave you feeling tired and sluggish upon waking
  • Sleep disruption can affect your body’s ability to regulate body temperature which may lead to hot flashes.
  • Sleep deprivation contributes to increased hormonal fluctuations, increased stress level, and the lack of sleep may lead to anxiety and depression.

• Hormones – Hormonal balance is already delicate during perimenopause and caffeine can further destabilize it. 
  •  Caffeine is associated with lower levels of estradiol which is the most predominant form of estrogen in the body.
  • Caffeine decreases bioavailable testosterone in women which can decrease libido and strength.
  • When your liver and adrenals aren’t functioning properly, estrogen cannot be processed correctly which increases the fluctuations.
  • And going back to the GI system, since everything is connected,  you can’t address hormones unless you address your gut!

  
What can you do?  

• Start early - Create a lifestyle that will help you age gracefully. Decrease or eliminate any caffeinated beverages.  There are plenty of options out there now that can help in this endeavor including herbal teas or coffee alternatives made from chicory or roasted dandelion root.  
• Eat a fiber rich – plant based diet – Include phytoestrogens and prebiotic fiber to feed beneficial gut bacteria.  A healthy microbiome is essential for hormone regulation.
• Drink plenty of water – caffeine is a diuretic and most people don’t consume nearly enough water which is needed to support proper detoxification, digestion and overall health.
• Focus on relaxation techniques – Since caffeine can amplify your stress response, consider incorporating breathwork, meditation, yoga or time in nature. 

 
Final Thoughts
While caffeine may seem like a harmless daily habit, it’s interactions with our body systems and overall health become more significant as you enter into perimenopause and menopause.  By understanding how everything is connected, you can make small, meaningful changes to support your body through this powerful transition. 
 



 
 
https://my.clevelandclinic.org/health/diseases/21841-menopause
Caffeine Blues ~ Stephen Cherniske