Coffee is the go-to energizer for many of us – but can we drink coffee when on our period? Does coffee bring us more energy or more fatigue? What are the benefits and dangers of coffee during a menstrual cycle?
Caffeine is a central nervous system stimulant. Meaning, when consumed it increases alertness, energy and provides mental clarity. It also reduces headache pain, which can be useful during PMS. On the other hand, it has some adverse effects when consumed in large quantities. It can trigger hormone disruption, and can also increase dehydration, bloating and breast tenderness.
Although caffeine can provide some welcome relief during our menstrual period, it’s important to understand its potential drawbacks. According to some experts, caffeine increases the level of cortisol, the ‘stress’ hormone that can be hard to regulate during the menstrual cycle. Also, it can disrupt menstrual cycle hormones and cause irregular menstrual bleeding. Not to mention that it can have a negative effect on our gastrointestinal tract which can even worsen our period cramps.
To be on the safe side, we should limit our intake of coffee when on period. Having a cup of coffee in moderation can provide some relief, but we should be aware of the amount of caffeine we are consuming in one day. A cup or two of coffee, with not more than 200 mg of caffeine is recommended. And if at all possible, avoid caffeine-filled energy drinks and sodas.
Drinking too much coffee during a menstrual cycle might be detrimental to our health, but also drinking too little might be no good. Some nutritionists and medical professionals recommend drinking about one cup of coffee daily for regular consumers of the drink. This can have a variety of long-term benefits such as increased concentration, improved mood, and a better overall health.
How To Choose The Right Coffee
When drinking coffee during our period, it might be
important to be aware of the type of coffee we are drinking. Drinking black coffee is strongly advised as it contains fewer calories and sugar than other types of coffees like cappuccino and latte. Furthermore, it is important to choose organic coffee because it does not have additives and it is better for the environment.
Organic coffee is also recommended because it does not have any of the issues associated with mass-marketed coffee, such as pesticides, chemicals or fertilizers. Moreover, organic coffee has been reported to have higher levels of antioxidants and beneficial polyphenols, which are associated with reduced risks of cardiovascular diseases and some types of cancer.
Organic coffees can also be grown in high elevations, thus providing a richer and high-quality cup of coffee. The Arabica beans, for example, are grown on high elevations that are up to 3000 meters above sea level. In Ecuador, Colombia and Peru, where these beans are grown, the high elevation really makes a difference on the taste and flavor of the coffee.
The cultivation process is also an important factor to consider when choosing a good quality coffee. Coffee quality starts at the farm and continues until it is consumed. Natural coffee is grown without the help of chemicals, thus making it more sustainable and preserving its delicate aroma. Shade-grown coffee is coffee that is grown in the shade of trees, which in turn protects ecosystems, water and soil.
How To Brew Coffee During Your Period
Brewing coffee on your period might be an important step to obtain the best quality of this beverage. There are several methods for brewing coffee that can have a great impact on the outcome of the cup. It is important to choose the right method for brewing, depending on the type of coffee you have chosen.
The most popular method is the pour-over method. This method requires pouring a small amount of hot water over the coffee grounds. The water should be evenly distributed and the pouring should be gentle and slow. This allows the release of all the flavors in the beans while also avoiding over extraction.
The French press method is also popular among coffee lovers. All you have to do is add the coffee grounds and pour hot water in the French press, let it sit for 4-5 minutes and then press the plunger to separate the coffee grounds from the liquid. This method produces a bold and flavorful cup of coffee.
The cold brew method is ideal for coffee drinkers who are looking to reduce the level of coffee they consume. In this method coffee grounds are soaked in cold water for 12-24 hours, filtered and left in the refrigerator to be enjoyed whenever wanted. This method helps preserves all the essential oils and flavors of the beans.
The Final Word On Drinking Coffee During Your Period
Drinking coffee during your period is not a necessity, but it can help reduce fatigue, headaches and bloating. If done in moderation and taking certain precautions, such as avoiding highly processed caffeine-filled energy drinks, it is safe to consume. Use organic and high quality coffee beans, and choose the most appropriate brewing method for you.
Remember that caffeine is a stimulant and it has also some negative effects. Drinking too much coffee can increase anxiety, dehydration and hormonal imbalances. Monitor your caffeine intake and stick to a maximum of two cups per day.
Different Ways To Get Energy During Your Period
Periods can bring fatigue and low energy levels, and while coffee can be a great way to get a boost of energy – it is not the only way. Other alternatives can be healthier, more gentle and with fewer side effects.
Chocolate, for example, can be an excellent way to get some energy during your period. Not just any chocolate, but dark chocolate. Dark chocolate is rich in antioxidants, minerals and healthy fats which, like coffee, provide an energy boost and help improve focus.
Besides dark chocolate, there are other natural foods that can provide a good energy boost. Foods like blueberries, granola, whole grains and nuts are rich in essential nutrients and vitamins that will prolong the energy effect. Fruits like bananas, apples, oranges and pineapple are also a great source of energy.
If you are more of a hot beverage person, herbal teas can also be a great alternative to get an energy boost during your period. Green tea, ginger tea and chamomile tea contain antioxidants that can help your body fight inflammation and provide energy at the same time.
If you are feeling short of energy and you need a boost during your period, you don’t have to reach for your coffee cup every time. There are plenty of healthy and natural alternatives that can provide the same effects in a more gentle way.
Benefits of Getting Quality Sleep During Your Period
Sleep is key for our overall health, and it is especially important during menstrual cycles. Poor sleep is associated with low energy levels and mood swings. Therefore, it is important that we get enough sleep during our period. Getting quality sleep can significantly improve the way we feel during our menstrual cycle.
The amount of sleep we get reflects on our energy levels during the day. Studies have shown that during our menstrual cycle it is important that we get at least 7-8 hours of sleep per night. This will help us be more productive and have better concentration during our day, as well as relieve abdominal pain.
Sleep also improves mood. When we are on our period, we are more prone to depression and anxiety. Studies have proven that poor sleep can worsen these feelings, whereas the right amount of sleep can have a positive effect on our mood. Hence, our sleep quality is one of the most important factors to consider when taking care of our physical and mental health during menstrual cycles.
Sticking to a good sleeping routine is key to get the quality sleep we need during our menstrual cycle. Going to bed at the same time every night and avoiding caffeine before bedtime can improve our sleep quality significantly. Practicing stress reducing activities such as light exercise, deep breathing and meditation can also help us unwind before sleeping.
Achieving Balance Through Exercise and Nutrition
Physical activity and nutrition are essential if we want to achieve balance during our period. Exercise can improve how our muscles and body works as well as reduce menstrual pain. It can also help improve our mood, reduce stress, and regulate our hormones.
The food choices we make during our period are also essential for our overall wellbeing. Focusing on eating nutrient-dense foods such as fruits, vegetables, nuts, and whole grains can help us feel energized. Also, consuming foods that are rich in Vitamin D, such as salmon, and other fatty acids, like avocados, can be beneficial during our period.
In conclusion, the key to achieving balance during our period is understanding the importance of sleep, exercise and nutrition. Taking care of our physical and mental wellbeing during our menstrual cycle is essential to leading a healthy and balanced lifestyle.
