Is It Time to Say “See Ya” to Caffeine?

If you’re experiencing menopausal symptoms and you’ve done any research at all, one of the recommendations you’ve likely seen is to give up caffeine. This is not great news for many of us! Caffeine is addictive and the warmth of that morning coffee ritual may be deeply ingrained.

I feel your pain.

But here’s why this is important. Caffeine opens up your blood vessels (that’s why it’s found in many headache meds). And if you’re having hot flashes, the last thing you need is blood vessels opened wide! You have enough of that without adding to the misery. It’s been scientifically proven that caffeine increases the number and severity of hot flashes.

Some lesser known reasons to give up caffeine are just as important. Your morning java kicks your adrenal glands into overdrive, stimulating the production of cortisol. I’ve written about cortisol before (you can check that out here), but in case you missed it, this hormone stimulates weight gain and contributes to all kinds of chronic problems. Too much cortisol also affects the ability of estrogen and progesterone to do their jobs. In addition, if your adrenals are already tired, flogging with them caffeine will make recovery that much more difficult. Been there, done that.

Not sleeping well? Caffeine (even if consumed in the morning) may be making this worse. Some people are slow metabolizers…meaning that it takes longer to be eliminated from your body. If you’re sleep-deprived, your morning jolt may seem like a good plan…but it’s a quick-fix…and you’ll pay later.

And last but not least, high caffeine intake can contribute to bone loss. This is especially problematic for post-menopausal women since they lose the protective effects of estrogen on bone.

How to Break Up with Caffeine

There are 2 ways to give up caffeine.

Cold turkey. This is best done when you have a few days where you don’t have to be on your “A” game. Or around any people. Have some ibuprofen handy. You’ll feel foggy and tired and most likely have a raging headache, but this method is “quick and dirty” and the payoff at the end is worth it.

Gradual taper (my preferred method). You can begin to mix decaf coffee into your regular coffee in increasing proportions. Start with ¾ regular and ¼ decaf and work your way down over a period of a few weeks. You’ll still get some grogginess, but it’s a much less brutal way to break up than cold turkey!

One More Thing…

If you’re worried you might lose your edge if you quit caffeine, remember this: your body and mind are not designed to be “on” all day, every day. Really, we’re not.

Your body works best when you honor the natural cycles of energy and alertness followed by rest and relaxation. That period of rest is so important because that’s when detoxification and repair happens. Allowing yourself downtime will reduce your dependency on caffeine, increase your productivity and decrease your stress over the long run.

Dr. Anna Garrett is a menopause expert and Doctor of Pharmacy. She helps women who are struggling with symptoms of perimenopause and menopause find natural hormone balancing solutions so they can rock their mojo through midlife and beyond. Dr. Anna is the author of Perimenopause: The Savvy Sister’s Guide to Hormone Harmony. Order your copy at

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