Is Coffee Bad in Menopause?

From My Weekly Newsletters

If you’ve ever worried that your morning coffee is making your stress worse, you’re not alone. I hear this concern every week from clients, and it’s one of the most common myths about cortisol.

Today I want to clear it up and show you what really makes the difference.

Hi there,

This is Vered, your Health Coach.

Welcome to my weekly newsletter '3 Tips, 2 Ideas, 1 love', where we focus on building habits that work, so you stay steady through perimenopause.

I’m here to share what works. No quick fixes. Real strategies that fit your life.

This Week's Topic: Coffee and Cortisol

Coffee often gets blamed for spiking cortisol in the morning and leaving you stressed all day. It sounds convincing, but that’s not how cortisol works.

Cortisol is supposed to rise in the morning, and it does whether you drink coffee or not. Coffee might add a small bump, but in regular coffee drinkers the effect is very minor.

What matters more is the rhythm of your daily habits.

Cortisol rises when you give your body cues like light, movement, and hydration in the morning. It lowers when your evening routine supports rest.

That can mean dimming lights, limiting screen exposure, and keeping a steady bedtime.

Balanced meals during the day also matter because they keep blood sugar steady. When blood sugar spikes and crashes, cortisol gets pulled in to correct it.

Stable energy makes it easier for cortisol to fall at night.

Just as important are cues that tell your brain it is safe to relax, like journaling, deep breathing, or sipping chamomile tea.

There are times when coffee can be an issue.

If caffeine disrupts your sleep, try keeping your last cup before noon.

If it leaves you jittery or anxious, drink it with food or switch to decaf.

If you tend to crash badly in the afternoons, experiment with waiting an hour or two after waking before your first cup.

The bottom line?

Coffee is not what hugely affects your cortisol that you have to stop it.

You can continue to enjoy your cup of coffee without guilt, and maybe even use it as an opportunity to add extras like collagen and creatine.

The real difference comes from daily habits that anchor your cortisol rhythm.

When those anchors are in place, coffee becomes part of your routine rather than something to fear.

3 Tips to Balance Cortisol in Midlife

1. Hydrate as soon as you wake upLeave a glass of water in the bathroom the night before and drink it right after you wake up.

This helps your body rehydrate and supports the natural rise in cortisol that gets you going for the day.

2. Add protein to every mealAim for 20–30 grams of protein at each meal. Eggs, chicken, fish, Greek yogurt, or lentils are easy options.

Protein keeps blood sugar steady, prevents crashes, and stops cortisol from having to step in.

3. Stick to a constant bedtimeChoose a bedtime and keep it the same every night, even on weekends.

A steady sleep schedule helps your circadian rhythm stay on track, which allows cortisol to rise and fall at the right times.

2 Ideas to Try This Week

1. Time your coffee away from supplements

Coffee can interfere with nutrient absorption:

Iron: Coffee can block absorption, especially from plant foods.

Calcium: Absorption drops if you take supplements with coffee.

B vitamins and Vitamin C: Caffeine speeds up how quickly these leave your body.

Magnesium and Zinc: Coffee may slightly reduce absorption.

Tip: Wait at least one hour after coffee before taking supplements.

2. Stop coffee by midday if sleep is affected

Caffeine stays in your system longer than most people realize.

It peaks in your blood within an hour.

Half of it is still in your body about six hours later.

For some people, the effects last even longer.

Tip: If sleep is a struggle, make midday your coffee cut-off.

1 Love

This week I’m coming back to one of my favorite habits: adding collagen and creatine to my morning coffee.

Collagen:

Supports hair, skin, and nails.

Helps protect joints and connective tissue.

Comes in three main types.

Most brands only offer Types I and III, but the one I use includes all three.

Creatine:

Strong research for brain health and memory in midlife.

Helps maintain muscle and strength as we age.

I find it keeps brain fog away.

Consistency has been key.

If I don’t take them with my first cup of coffee, I forget.

So I keep both jars next to the coffee machine, and now it’s just part of my morning ritual.

If you want to try the same collagen and creatine I use, here’s the link.

I have them on subscribe and save, which gives me 25% off, and with my code VERED you get an extra 15% off. That brings the price down to $48.99, which I think is a great deal for both products.

Every week in ‘3 Tips, 2 Ideas, 1 Love,’ you’ll find practical strategies to help you manage perimenopause with confidence.

From the latest health research to simple habits, seasonal recipes, and tools I trust, my goal is to give you information you can use right away.

Small steps can lead to big changes.

With gratitude and health,

Vered

P.S. Would You Like More Help?

Here’s how I can help you:

• Change your habits that make eating, exercise, sleep and stress management easier

• Support you in building practical routines that stick and fit your lifestyle

• Clearly explain what to do in perimenopause to reduce symptoms and feel better

I’m offering a free 20-minute consultation to help you start feeling better and more in control. You can book this call here.

For more information about my services, visit my website www.veredwestell.com

Disclaimer: The information presented in the newsletter is for general informational purposes only and is not intended to be medical or healthcare advice, or to be used for medical diagnosis or treatment. Further, the information and content provided is not intended to be a substitute for professional advice or services from a qualified healthcare provider familiar with your medical history and unique facts. Any content provided herein does not constitute the practice of medicine, nursing, or other professional health care services. The content contained herein does not constitute the giving of medical advice, even if the content provided is by a healthcare professional, medical doctor, health coach or nurse; and providing this content does not give rise to a doctor/patient relationship. Do not disregard or delay in obtaining medical advice for any medical condition you may have and seek the assistance of a healthcare professional for treatment of any such conditions.