Yahoo Lifestyle 'I'm an OB/GYN—This is the One Common Habit I'm Begging People to Skip Post-Menopause'
If you're postmenopause, you're perhaps all too familiar with symptoms such as hot flashes, night sweats, low libido, insomnia and more. You may take medications to manage those annoying side effects, and/or focus on your lifestyle (aka, adding nutritious foods into your diet, moving your body, spending time with loved ones and getting enough sleep).
Besides healthy habits that can reduce postmenopausal problems, it’s also important to consider not-so-healthy habits that can exacerbate those issues—and then avoid them. Ahead, OB/GYNs share a super common and relatable example (plus a few more), along with the risks.
Related: The Test You Still Need to Get After Menopause, According to OB/GYNs
Avoid Drinking Too Much of This After Menopause
We’re sorry to say that the unhelpful post-menopause habit is drinking too much coffee (or other caffeinated beverages).
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“Caffeine is known to be a stimulant that can increase heart rate and body temperature, which may trigger or intensify hot flashes and night sweats—two of the most common symptoms of menopause,” says Dr. Kate Arnold, MD, MBA, an OB/GYN and Everlywell medical advisor.
Another OB/GYN agrees, pointing to research. “Although more studies need to be done, there has been some evidence demonstrating that the frustrating vasomotor symptoms, like hot flashes, may be exacerbated by caffeine consumption,” says Dr. Christine Greves, MD, an OB/GYN in Orlando and a fellow of the American Association of Obstetrics and Gynecology (ACOG).
Re: the research, the Mayo Clinic distributed a questionnaire. The findings, published in Menopause, said just what these doctors did: Caffeine is associated with greater vasomotor symptoms in postmenopausal women.
While a hot flash may be a more direct effect of caffeine, it’s not the only one. Caffeine can also exacerbate anxiety, urinary issues and insomnia—three conditions that Dr. Arnold says are common in the postmenopausal population. It can even accelerate bone loss, she continues, increasing the risk of osteoporosis.
We won’t bore you explaining how caffeine can worsen those first three issues—you’ve probably already heard about the effects of caffeine’s stimulant properties. Dr. Arnold also points to the fact that people experience a significant drop in estrogen when they're postmenopausal, which can make the body more sensitive to external stimulants. But how can too many cups of coffee at this stage lead to bone loss?
“Decreased estrogen during post-menopause already impacts calcium metabolism, making bones more vulnerable to thinning,” Dr. Arnold explains. “When too much caffeine is introduced, it increases the amount of calcium excreted through urine, further depleting calcium stores and heightening the risk of osteoporosis.”
So, How Much Can You Drink?
But let’s go back to those two keywords: too much. Caffeine isn’t a total no-go.
“People may have different sensitivities,” Dr. Greves says. “Usually though, symptoms can be exacerbated by around 400 milligrams of caffeine a day.”
That’s about four cups of brewed coffee, 10 cans of soda or two “energy shot” drinks.
Even 200 to 300 milligrams a day can be excessive for postmenopausal people, according to Dr. Arnold. She reminds us that coffee, soda and energy drinks aren’t the only things you may consume that have caffeine—tea, chocolate and certain medications do, too.
Other Common Habits To Skip Post-Menopause
Excessive caffeine consumption isn’t the only harmful habit OB/GYNs warn postmenopausal people. Dr. Greves mentions two more: stress and alcohol.
“Stress, which is sometimes hard to avoid, can increase the hot flashes,” she says. “Alcohol use can increase hot flashes and the severity of symptoms.”
Related: ‘I’m an OB/GYN—This Is the One Nutrient Post-Menopausal Women Should Get Less Of’
Stress relief techniques include coloring, breathing deeply, listing the positives from your day, walking and cleaning your space.
As far as avoiding alcohol, why not whip up a mocktail or do something besides drinking, like hosting a game night?
Dr. Arnold warns about smoking, too, saying it can intensify hot flashes, accelerate bone loss and increase the risk of cardiovascular diseases. She also encourages people to exercise and get quality sleep.
How To Manage Hot Flashes
Sometimes, despite your best intentions, you consume more caffeine than your post-menopause body can comfortably take. Hey, we get it—with kids, a hectic work schedule or insomnia possibly in your life, who wouldn’t need a little extra energy?
Dr. Greves has suggestions on how to move forward. “If you notice hot flashes from drinking a large cup of coffee, perhaps try making the coffee amount smaller the subsequent day to see if that helps,” she says. “Therefore, try to reduce the amount of whatever you think could be causing the hot flashes.” (Aka, alcohol and energy drinks are also on the list.)
Related: ‘I’m an OB/GYN, and I Swear by This One Tip for Managing Hot Flashes During Menopause’
If hot flashes persist, she encourages talking to a healthcare provider about different treatment options, which may include hormones.
“Estrogen replacement with hormone therapy is the gold standard treatment for menopausal symptoms,” Dr. Arnold agrees.
Other medical interventions may be needed, too, she adds, like progesterone, antidepressants, supplements and herbal remedies. “It’s important to discuss these with your healthcare provider to find what’s right for you,” she says.
Back to the original point: caffeine. Start by taking it easy. Perhaps more than you thought, too—most people underestimate how much is “too much.”
“If that is you, have grace for yourself,” Dr. Greves says. “Perhaps try cutting back if you can and see if it helps.”
Don’t forget the importance of other lifestyle factors, too, though. “It’s also about adopting a holistic approach to health,” Dr. Arnold says.
Up Next:
Sources
Dr. Kate Arnold, MD, MBA, an OB/GYN
Dr. Christine Greves, MD, an OB/GYN and fellow of the American Association of Obstetrics and Gynecology (ACOG)
Postmenopause, Cleveland Clinic
Caffeine and menopausal symptoms, Menopause
Caffeine: How much is too much?, Mayo Clinic
Caffeine: Consumer Consumption Habits and Safety Precautions, Food Insight
