The Impact of Caffeine on Women's Health: How It Effects Energy, Mood, and Menstrual Cycles

"Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition. Yawn and stretch and try to come to life"

– Dolly Parton in her song “9 to 5”

Does this catchy tune sound like how you start your mornings? Groggy, sleepy, and barely

Coffee is a socially accepted stimulant

alive until you pour your very large mug of coffee? You’re not alone! About 94% of Americans drink coffee or other caffeinated beverages at some point in the day, most of them including it in their first few moments of waking. Although it’s a socially accepted ritual to down that cup of Joe first thing, is it doing our hormones and stress levels any good? Today, we’re going to explore caffeine and how it affects your beautiful cyclical body, mind, and energy!

Personal Story

Let’s get one thing straight: I fucking LOVE coffee. My love affair with coffee started when I got my driver’s license. My newfound freedom while driving my flamboyant teal pinstriped 1994 Chevy Astro Van Extended Cab aptly named “Johnny P, P for Pimp” meant I could drive to the local BP gas station and get a very large, very HOT, Vanilla Cappuccino every morning before school. The sweet, creamy richness coupled with the jolt of energy made me feel invincible while tackling Honors Physics.

Kori lived on coffee and energy drinks while in the Navy

The habit was only reinforced when I joined the Navy. 12-hour long night shifts, plus the quintessential Coffee Culture embraced by both junior and senior enlisted Sailors alike, meant that coffee and Red Bull energy drinks became my lifeblood on deployments. Then there was the 2010s obsession with keeping my Gold Card status at Starbucks through an endless supply of Caramel Macchiatos. My caffeine intake has ebbed and flowed throughout my adult life, but one thing’s for certain: I was HOOKED.

Since I became a nurse and dedicated my time to women’s health and how to support our Cycling Bodies, I’ve had to come face to face with my own coffee and Diet Coke addiction. Resource after resource spoke of the impacts of caffeine on mood, anxiety, PMS, even incontinence, and I could not ignore the elephant in the room any longer. I promised myself I would never tell a client to do something I was unwilling to do myself, and so, it was time to put on my Detective Pants and find out how my daily pot of coffee and Grande Caramel Macchiato habit was affecting my health.

Turns out, it was affecting my body more than I realized.🤯

Decreasing my caffeine intake has been a part of my lifestyle overhaul in managing Polycystic Ovarian Syndrome and restoring my hormonal balance. Here’s what happened when I cut my caffeine intake in half, quit drinking creamer, and waited to drink it until I ate (along with increasing exercise, cycle syncing, and focusing on nutrient-dense foods):

• Lost 15lbs

• Decreased headaches from 5-6 a week to 1 every couple of weeks

• Decreased PMS and cramps

• Sleeping better

• More stable moods

• No yeast or urinary infections (a common problem I’ve had for several years)

Now, It’s been nearly a month since I’ve had caffeinated coffee, and THIS is what happened:

• Lost another 6lbs

• Face thinned out

• 29-day menstrual cycle

• Waking up on my own on time or early without an alarm

• Not tired in the mornings

• Less frequent bloating and stomach pain

• No heartburn

• More normal poops

• More energy for workouts

• More playful and present (I don’t know how this one is connected to coffee, but it’s definitely a noticeable difference)

Look, I’m not saying that it was ONLY the caffeine that caused this windfall of health improvements over the last year (yes, it took me almost an entire year to quit caffeine). I’ve been working hard to get my health back on track after years of neglecting my body and ignoring my cycle problems.

I am saying that if you, like old me, rely on coffee to survive your day, then it might be worth the experiment to see how caffeine affects your health, too.

Let’s take a closer look at the science behind caffeine and how it works in your body.

Understanding Caffeine

Caffeine is a drug and natural stimulant most commonly found in coffee, tea, energy drinks, and chocolate. It works by stimulating the central nervous system, which can enhance alertness and reduce the feeling of fatigue. When consumed, caffeine is quickly absorbed into the bloodstream and travels to the brain, where it blocks the inhibitory neurotransmitter adenosine, leading to increased neuronal firing and the release of other neurotransmitters like dopamine and norepinephrine. This results in the familiar feeling of a temporary energy boost and improved focus. Studies have also shown that caffeine can increase insulin sensitivity and boost metabolism (Period Repair Manual).

Caffeine is processed (aka metabolized) in your liver, along with other drugs like alcohol, nicotine, medications, THC, as well as used-up sex hormones and toxins you’re exposed to. Studies have shown that people can be fast metabolizers or slow metabolizers of caffeine and other drugs. If you’re a slow metabolizer of all the things, like I am, your morning coffee can wreak havoc on your sleep patterns, hormones, energy, and mood.

Here are some of the beneficial side effects of caffeine:

• Increased Alertness: Caffeine stimulates the central nervous system, increasing alertness and wakefulness.

• Enhanced Cognitive Function: Improved concentration, memory, and mental performance are common benefits of moderate caffeine consumption.

• Improved Physical Performance: Caffeine can enhance physical endurance and strength, making it a popular choice for athletes and those engaging in physical activities.

• Mood Enhancement: Caffeine can improve mood and reduce the likelihood of depression by increasing dopamine levels in the brain.

• Metabolic Boost: It can increase metabolic rate and fat burning, aiding in weight management.

• Reduced Risk of Certain Diseases: Regular coffee consumption has been linked to a lower risk of several diseases, including Parkinson's disease, Alzheimer's disease, type 2 diabetes, and some types of cancer.

• Antioxidant Properties: Coffee and tea are rich in antioxidants, which can help protect the body from damage caused by free radicals.

• Pain Relief: Caffeine is often included in over-the-counter pain relief medications as it can enhance their effectiveness, particularly for headache and migraine relief.

Here are some of the negative side effects of caffeine:

• Insomnia: Caffeine can interfere with sleep patterns, leading to difficulty falling asleep and staying asleep.

• Anxiety: High doses of caffeine can increase anxiety, jitteriness, and nervousness, particularly in sensitive individuals.

• Digestive Issues: Caffeine can cause stomach upset, acid reflux, and, in some cases, diarrhea.

• Increased Heart Rate: Caffeine can temporarily increase heart rate and blood pressure, which may be problematic for individuals with certain cardiovascular conditions.

• Dependence and Withdrawal: Regular caffeine consumption can lead to dependence, with withdrawal symptoms such as headaches, fatigue, irritability, and depressed mood occurring when caffeine intake is reduced or stopped.

• Increased Risk of Osteoporosis: High caffeine intake can interfere with calcium absorption, potentially increasing the risk of osteoporosis over time.

• Interference with Medications: Caffeine can interact with certain medications, potentially reducing their effectiveness or increasing the risk of side effects.

• Disrupted Menstrual Cycle: Excessive caffeine consumption can lead to hormonal imbalances, potentially causing irregular menstrual cycles or worsening PMS symptoms.

• Addiction: Some people may develop a psychological dependence on caffeine, relying on it to function daily.

• Dehydration: Caffeine has a diuretic effect, leading to increased urination and potentially contributing to dehydration if fluid intake is not adequately maintained.

Effects of Caffeine on Energy Levels

Caffeine can take us for an energy roller coaster

Remember how I said caffeine blocks adenosine, the neurotransmitter that tells you you’re sleepy? When you block those signals, your body can have a hard time sleeping later. Do you ever notice how you’ll drink coffee in the morning, feel pumped, then crash after lunch? Often, you’ll find yourself reaching for that cold frap or iced latte from the local coffee shop just to make it through the day. When you have those late afternoon lattes, you don't give your body enough time to process the caffeine before it's time to settle down for the evening. It takes the average person about 2-10 hours to metabolize caffeine, depending on whether they are a fast or slow metabolizer.

While it's normal for your circadian rhythm to dip slightly in the afternoon, it’s not supposed to feel like you have to tape your eyelids open just to get through the next business email. The mixed signals from the suppressed adenosine and stimulating coffee are literally putting you on a roller coaster of energy all day long and keeping you from getting quality shut eye at night. These are also some key signs that your adrenals are having some problems, which can also be traced back to significant caffeine use (In the FLO).

Caffeine and Menstrual Cycles

Caffeine may give you some extra pep in your step, and it also may be doing a number on your female hormones. Drugs, toxins, and hormones are processed in the liver, and caffeine is no exception. Your genetic makeup determines how well your liver metabolizes the caffeine, and about half the population clears it faster than others (just like alcohol or any other drug).

So, what does coffee have to do with estrogen? A lot! The enzyme that breaks down caffeine (called CYP1A2) is the very same enzyme that breaks down used estrogen in your body. If you’re a slow metabolizer like me, that half of pot of coffee may be taking up space in your liver processing line that should be getting rid of estrogen. If the estrogen is not broken down, it continues to circulate in the body and build up, leading to higher levels of this hormone. That means more PMS, mood swings, bloating, irregular cycles, heavy bleeding, fibroids, and tender breasts. Not cool coffee, not cool.

According to Alisa Vitti in her book “In the FLO,” caffeine can affect your cycle in other ways, too:

• May contribute to developing breast and ovarian cysts in women with PCOS, fibroids, endometriosis, fibrocystic breasts, or ovarian cysts

• Caffeine increases cortisol levels, which can delay ovulation and affect fertility

• It contributes to deficiencies in magnesium and folate (vitamin B6), which are essential vitamins for maintaining normal cycles, fetal development, and mood stability

• Can increase risk of miscarriage

• The acidity of coffee can affect your gut microbiome

Mood and Mental Health

We can’t talk about caffeine without discussing how it impacts your mental health. One of the biggest benefits of caffeine is its ability to help you wake up and stay awake. It also increases your heart rate and blood pressure, which can put a little more pep in your step. Culturally, coffee has been deemed an acceptable stimulant drug, but it’s still a drug and not without physical and mental side effects.

Remember, caffeine affects all people differently. People who are prone to panic attacks and anxiety can be triggered by the nervous system-stimulating effects of caffeine. Caffeine, especially in larger quantities (more than 400mg a day or more than half a pot of coffee), can cause nervousness, anxiety, rapid heart rate, heart palpitations, tremors, and headaches. For someone who struggles with anxiety, these physical and mental side effects can make your anxiety worse. If you’re one of those slow metabolizers I spoke about earlier, you may feel the effects with less caffeine consumption than others.

Making Informed Choices

Now the question remains: Should you cut back on the java and sodas? Or give it up completely? Only you can answer that, Babe. Personally, I like taking an experimental approach to my lifestyle habits. I can read all I want about the benefits and side effects of caffeine, but until I investigate how it affects me through some good ole' detective work, I won’t really know. And neither will you.

If you are experiencing PMS, trouble sleeping, anxiety, and energy crashes, It may be time to become a Health Detective to discover how caffeine is affecting your physical and mental wellbeing.

Here are 5 steps to becoming an Expert Caffeine Sleuth:

1. Survey the scene. Take stock of how much caffeine you are consuming every day. Log your caffeine consumption for one week. The FDA states that having 400mg of caffeine (less than a half a pot of drip coffee) and below is considered a moderate amount.

2. Sniff out clues. Are you experiencing any of the symptoms we’ve talked about today? Go through the list again and write down what you’re experiencing.

3. Line up the suspects. Is it the amount of caffeine you are drinking potentially affecting you? Is it the time of day you’re drinking it? Are you drinking it on an empty stomach?

4. Make an arrest. Choose one suspect you feel is causing the most trouble, and make a change.

5. Keep a lookout for changes. Take note of how you feel over the next month. Decide if you need to make more caffeine changes.

Practical Tips on Reducing or Eliminating Caffeine

Here are some helpful tips to making changes to your caffeine consumption:

• Go slow. Caffeine withdrawal can be really sucky, so take your time if you are reducing your intake. Cut back one cup for a week, then another. Aim for half your caffeine consumption and see how you feel.

• Swap your first cup of coffee with a decaf tea and drink your coffee with breakfast.

• Make it a half-caff by mixing regular coffee grounds with decaf grounds.

• Swap your afternoon soda or frappuccino with sparkling water or decaf herbal tea. (Iced tea has caffeine in it, so choose a decaf option!)

• Don't drink any caffeinated beverages after noon.

• Listen to your body. I know changing habits can be hard, but remember, you and your body are a team. Your body needs your support, attention, and love, and together, you get to have a healthy, vibrant, beautiful life.

• Be gentle with yourself while detoxing. The headaches, irritability, and fatigue can be downright debilitating at times. Use pain relievers, meditate, and let others around support you. Thankfully, the physical symptoms of caffeine withdrawal only last about 2-9 days.

Conclusion

Ultimately, you get to make choices that support your health goals. Caffeine may be one of those hidden habits that could be affecting your mood, cycles, and energy levels. The only way to know if your current caffeine consumption is contributing to your symptoms is by reducing or eliminating it and recording how you feel. It may sound daunting, but from one Coffee Lover to another, I’m glad I did the work to find out. Now I feel empowered to make good choices for my health.

💋Kori Rae

How do you think caffeine is affecting your mood and periods? Be a part of the discussion and comment below!