A woman with Premenstrual Dysphoric Disorder (PMDD) experiences significant emotional or physical symptoms that can affect her daily functioning. Although the cause of PMDD is not fully understood, it is thought to be related to sensitivity and ‘overreacting’ to changes in hormone levels during the cycle. Considering that caffeine and PMDD together can have a significant impact on lives, let’s learn if caffeine helps the condition or hurts the person, and discuss dietary concerns for better understanding PMDD.
Can caffeine make PMDD worse?
Yes, to a certain extent. Caffeine can worsen symptoms of premenstrual dysphoric disorder (PMDD) in some individuals. It is a stimulant that can worsen PMDD symptoms by raising anxiety, irritability, and sleep disturbances. Additionally, caffeine may contribute to dehydration and affect hormone levels, further intensifying mood swings, fatigue, and depression commonly associated with PMDD. As a result, limiting or avoiding caffeine during the luteal phase of the menstrual cycle may help alleviate some PMDD symptoms for certain individuals.
What happens when I consume caffeine?
It’s remarkable how caffeine, one of the world’s most popular psychoactive foods, can perk you up and keep you alert for such a long period. What happens in the body when one takes that cup of coffee, tea, or energy drink? Let’s break it down into steps.
1. Rapid absorption into the bloodstream
Once ingested, caffeine is absorbed quickly by your stomach and small intestine and enters your bloodstream within 15 to 45 minutes. You’d likely feel the effects right after, especially if you’re on an empty stomach.
2. Blocks adenosine: Your brain’s sleep signal
Caffeine essentially works by blocking adenosine, the neurotransmitter responsible for making you feel sleepy. By attaching itself to adenosine receptors in your brain, it tricks your body into staying alert and, therefore, creates that wide-awake feeling.
3. Boosts adrenaline and energy
Caffeine stimulates your central nervous system and releases adrenaline, popularly known as the ‘fight-or-flight’ hormone. This results in:
- Increased heartbeats
- Sharpened focus
- Improved reaction time
You may also experience an increase in actual energy levels which is why caffeine is commonly consumed by athletes.
4. Mood enhancement
Caffeine enhances the release of dopamine, the ‘feel good’ chemical and can cause you to be in a better mood, raise your spirits, and ward off fatigue. However, this is transient, and you could crash later because your body will process the caffeine.
5. Mental and physical performance boost
Studies indicate that caffeine enhances alertness and memory function while also enhancing exercise performance. A person may experience reduced perceived effort during workouts and increased endurance. However, on the flip side, excessive intake can result in jitters, restlessness, and sometimes anxiety.
6. Influences your digestive process
Caffeine stimulates your stomach acid and potentially causes more bowel movements. This is why some people experience a strong urge to go to the bathroom after their morning coffee.
7. Diuretic effect
Caffeine has mild diuretic properties. It increases urine production. However, moderate amount of caffeine intake will not dehydrate you, contrary to the popular view.
What beverages should I choose instead of coffee or tea in PMDD?
Replace caffeinated drinks with calming alternatives; reducing anxiety and tension associated with PMDD.
1. Herbal teas (caffeine-free)
Herbal infusions such as chamomile, peppermint, or hibiscus naturally contain no caffeine and a wealth of unique flavours. It may help with unwinding, digestion, or even create a comforting bedtime tradition.
2. Golden milk
This warm drink, made with turmeric, milk (or plant-based milk), and spices like cinnamon and ginger, is anti-inflammatory and comforting. It’s a nourishing alternative to your morning coffee.
3. Lemon water
A simple but revitalising choice, lemon water hydrates your body and offers a dose of Vitamin C. Thinking about your preferences, drink it warm or cold.
4. Coconut water
Naturally sweet and hydrating, coconut water is an excellent source of electrolytes, making it an ideal choice after exercise or during hot weather.
5. Fresh juices
Choose natural juices such as orange, grapefruit, or carrot juice. Combine them with greens like spinach or kale for extra nutrient intake. Avoid packaged ones full of added sugars.
6. Smoothies
Blend fresh fruits, vegetables, yoghurt, and seeds for a healthy drink. Smoothies are versatile: customise them to your taste and dietary needs.
7. Infused water
Add slices of cucumber, berries, mint, or citrus fruits to your water for a refreshing twist; it is hydrating and flavoured.
Choosing alternatives to coffee or tea doesn’t mean you lose all the flavour and pleasure. The diversity of these options makes it possible to find new favourites within the healthful parameters to meet your preferences.
Are there foods that can help stabilise mood?
Yes, certain foods may help stabilise mood and alleviate some symptoms of Premenstrual Dysphoric Disorder (PMDD). Here are some foods that may help stabilise mood and give relief from PMDD symptoms:
1. Fatty fish
Rich in omega-3 fatty acids (EPA and DHA), fatty fish like salmon, mackerel, and sardines support brain health and may reduce symptoms of depression and anxiety. Omega-3s are essential for regulating neurotransmitters like serotonin, often called the ‘feel-good hormone’.
2. Dark chocolate
A small amount of dark chocolate (70% cocoa or more) will raise serotonin levels and boost your mood. It also contains flavonoids, which tend to improve blood flow to the brain, heightening cognitive function and mood.
3. Whole grains
The standard sources of complex carbohydrates are whole grains such as oats, quinoa, and brown rice. They stabilise blood sugar levels and provide a boost in serotonin for maximum feeling of comfort and well-being.
4. Leafy greens
Spinach, kale, and Swiss chard are rich in magnesium, a mineral that has a role in brain functions and reduces anxiety. Low magnesium has been associated with mood disorders.
5. Fermented foods
Yoghurt, dahi, and kimchi are cultures loaded with probiotics, helpful for gut health. Since the gut-brain axis controls digestion and has links to mood regulation, having a healthy gut would be good for your mood.
6. Nuts and seeds
Walnuts, almonds, flaxseeds, and chia seeds are full of omega-3 fatty acids, magnesium, and zinc. These can alleviate the symptoms of depression and ensure healthy brains.
7. Eggs
They are a complete protein source providing all nine essential amino acids and choline, which supports neurotransmitter formation. Eggs are very useful for the health of the brain and the regulation of mood.
8. Green tea
Rich in L-theanine, an amino acid that promotes relaxation and reduces stress, green tea is a calming beverage that can help stabilise your mood.
9. Sweet potatoes
Sweet potatoes are full of complex carbohydrates and fibre, providing sustained energy and supporting serotonin production without causing blood sugar spikes.
Final thoughts
For people suffering from PMDD, caffeine tends to exacerbate the following symptoms: anxiety, irritability, and sleep. Although everyone does not have to completely quit caffeine, reducing its intake and better spacing it can significantly affect individuals. Combine this with a healthy diet consisting of mood-enhancing and anti-inflammatory foods to ease the symptoms of PMDD. With thoughtful dietary consideration, you can maintain control over your health and manage PMDD better.
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