Caffeine and PMS

Premenstrual syndrome, also referred to as PMS, consists of a wide range of emotional and physical symptoms that typically begin about a week or two before a woman menstruates. Symptoms of PMS typically disappear when menstruation begins or shortly thereafter, but can be unpleasant to deal with as they are occurring. Making simple lifestyle or dietary modifications often can help reduce or eliminate some PMS symptoms. One of these modifications includes reducing the amount of caffeine you consume.

Caffeine

Caffeine affects your body in several ways. It stimulates the functions of the central nervous system, which increases your breathing rate and heart rate. It also promotes alertness by blocking the chemicals in your brain that cause you to become drowsy or tired. When large amounts are taken, caffeine may cause insomnia, nervousness, anxiety, irritability, headaches, muscle tremors and gastrointestinal upset. The specific amount that causes these side effects vary depending on individual circumstances, but most people can consume about 200 mg a day without experiencing side effects, while taking more than 500 mg a day increases the risk of adverse reactions, according to MayoClinic.com.

PMS Symptoms

Symptoms of PMS include breast tenderness, acne, appetite changes, joint or muscle pain, fatigue, depression, cramping, abdominal bloating and swelling of the extremities. Some of the symptoms of PMS are the same as the side effects of caffeine, including headaches, irritability, gastrointestinal upset and anxiety. Since PMS symptoms are often similar to the effects of caffeine, you may notice that these symptoms are worse when you consume caffeine right before your period. Caffeine also may disrupt your sleep, which can exacerbate PMS symptoms, according to the Physicians’ Desk Reference website. In addition, it is possible that reducing caffeine may decrease breast tenderness, but this may not work for all women. The New York University’s Healthwise website recommends reducing or eliminating caffeine for two to three menstrual cycles to determine how caffeine is affecting your specific PMS symptoms.

Considerations

Some women may find that discontinuing caffeine consumption, especially in the couple weeks leading up to menstruation, reduces the severity of their PMS symptoms. However, stopping caffeine abruptly can cause its own side effects, including fatigue, irritability and headaches. It may be beneficial to gradually reduce your caffeine consumption instead of stopping abruptly to avoid these withdrawal effects. Another advantage of this approach is that you may discover that simply reducing the amount of caffeine you consume, instead of eliminating it from your diet completely, is enough to improve your PMS symptoms.

Other Treatments

If you stop consuming caffeine and still have PMS symptoms, other treatments may help. Over-the-counter medications may relieve cramps or headaches, but read the ingredients on the label of the medication to determine if it has caffeine. Reducing the amount of saturated fat and refined sugar while increasing the amount of protein and complex carbohydrates you consume may also reduce PMS symptoms. Relaxation exercises, vitamin or mineral supplements, regular aerobic exercise and maintaining a regular sleep schedule may also prove beneficial.

Warning

See a doctor if your PMS symptoms interfere with your daily life. She may recommend going on birth control medication to regulate your hormones to avoid PMS symptoms. She may also recommend an antidepressant medication, such as Prozac or Zoloft, to relieve your severe PMS symptoms.