Menstrual Phase Tea: A Comforting and Releasing Blend For Your Bleed
The Menstrual Phase: a time for releasing and letting go
This phase begins on day 1 of bleeding and marks the start of a new cycle. Bleeding varies individually, but should last anywhere from three to seven days. Typically, the most symptoms occur the first three-ish days of the cycle because hormones are at their lowest. Around day three, you may start to begin to feel a little better because estrogen begins to rise again which increases mood and energy.
The menstrual phase experience is different for everyone. For some, the start of bleeding is like a bubble bursting from the buildup of PMS rage, bloating, anxiety. It feels like a relief, especially for women who have PMDD. For others, there is an extreme sense of dread because they know that the cramping, pain, heavy bleeding and fatigue is about to come full force. They know that they are about to cancel all of their plans because they have to stay curled up in a ball with a heating pad.
Firstly, if you experience negative symptoms with your menstrual phase, I encourage you to get support. It should not have to be something that you settle with each month and there are solutions that can help! I personally work with women through a Traditional Chinese Medicine and Functional Medicine lens to get to the root of their symptoms.
And with that approach is incorporating herbal tea. Tea alone most likely won’t completely heal all of your symptoms, but it sure does make a powerful difference. Herbal teas are simple, accessible, grounding, gentle on the body, and incredibly effective when used consistently. Instead of fighting against the menstrual phase, supporting the body with nourishing and grounding rituals can make a meaningful difference.
During the menstrual phase, it is important to keep the womb warm. The use are warming herbs is very important. Also, this tea blend should not be iced! It is best to drink warm or at room temperature if you don’t like warm drinks. This tea is comforting. It helps with cramping, mood, bloating and uterine support.
What symptoms can this tea help with?
Cramping/ Pain
Fatigue
Increased cravings
Digestion
Mood regulation
Uterine health
Healthy menstrual blood flow
How to use this tea blend:
It is best to begin drinking this tea 1-2 days before your expected period, especially if you tend to get cramps or discomfort. Use this Luteal Phase Tea Blend before switching to this menstrual blend. It is best to prioritize drinking warm beverages prior to and during menstruation, so make sure you avoid adding ice once the tea is brewed.
The menstrual phase is the time when our intuition is most high. Use this tea as a ritual. Drink it while journaling, while resting and while nourishing your body. Ask yourself these questions:
What am I ready to let go of?
What do I want more of?
What can I bring energy and focus into my life?
Herbs In This Luteal Phase Tea & Their Benefits
Raspberry Leaf
(Targets Liver & Kidney Meridians)
Raspberry leaf is the foundational herb in this blend. It is often referred to as one of the classic herbs for women's health. Rich in minerals, like magnesium, potassium and iron, and traditionally used as a uterine tonic, raspberry leaf offers gentle nourishment during menstruation. Rather than forcing the body to do something, raspberry leaf works more like a supportive companion. In traditional Chinese Medicine, Red Raspberry leaf tonifies the kidney, supports jing and builds kidney and liver qi.
Lemon Balm
(Targets Stomach & Heart Meridians)
Lemon balm is classified as a nervine, meaning it supports the nervous system. Many women notice increased emotional sensitivity, anxiety, irritability, or overwhelm during the menstrual phase. Lemon balm helps calm the mind, support mood, and promote relaxation while also offering digestive support. In Traditional Chinese Medicine lemon balm helps with supporting the flow of liver qi and calming the shen (spirit).
Chamomile
(Targets Lung, Heart, Stomach & Liver Meridians)
Chamomile is well known for its calming and antispasmodic properties. It is often used to help relax smooth muscle tissue, making it a popular herb for menstrual cramping and digestive discomfort. Chamomile also supports the nervous system, helping create a sense of ease and relaxation. In Traditional Chinese Medicine, chamomile moves blood, helps soften stagnation, and promotes the flow of qi. It’s great for women who experience tension-related symptoms during their cycle.
Rose Hips
(Targets Liver, Kidney & Spleen Meridians)
Rose hips are rich in vitamin C and polyphenols. They are also full of antioxidants that have been shown in countless studies to support a healthy inflammatory response, making it a great herb for menstruation. They provide nutritional support while adding brightness and flavor to this tea blend. In Traditional Chinese Medicine, rose is associated with the heart and blood. Energetically, it helps soften emotional tension and supports the movement and circulation of blood.
Cinnamon Bark
(Targets Heart, Kidney, Liver & Spleen Meridians)
Cinnamon supports circulation and has been studied for its effects on inflammation. It’s extremely comforting during menstruation because of its warming properties and ability to support circulation. In Traditional Chinese Medicine, Cinnamon helps dispel cold and move blood. “Cold” pattern in TCM is associated with painful cramps and clotting. Many women find warming herbs particularly comforting during menstruation, especially when cramps improve with heat.
Ginger Root
(Targets Lung, Spleen & Stomach Meridians)
Ginger is one of the most researched herbs for menstrual discomfort. It possesses anti-inflammatory properties and helps support healthy prostaglandin activity, which plays a role in menstrual cramping. Ginger also supports digestion and can be helpful for nausea or bloating.
In TCM, ginger is warming, moving, and invigorating. It helps dispel cold, improve circulation, and support the digestive system.
MENSTRUAL TEA RECIPE
3 TABLESPOONS OF RASPBERRY LEAF
2 TABLESPOONS OF LEMON BALM
2 TABLESPOONS OF CHAMOMILE
1 TABLESPOON OF ROSE HIPS
2 TEASPOONS OF CINNAMON CHIPS
2 TEASPOONS OF GINGER ROOT
(MAKES ABOUT ½ CUP TOTAL)
DIRECTIONS:
MIX ALL HERBS TOGETHER AND PLACE IN AN AIRTIGHT JAR. STORE IN A DARK AREA UNTIL READY TO USE.
TAKE 1.5-2 TEASPOONS PER 8OZ OF WATER
POUR BOILING WATER OVER TEA AND STEEP FOR 5-10 MINUTES
DRINK 2 CUPS/DAY
THIS TEA IS BEST TO DRINK WARM OR AT ROOM TEMPERATURE. AVOID ICED/COLD DRINKS DURING MENSTRUATION
OPTIONAL:
SWEETEN LIGHTLY WITH HONEY
Notes:
It is important to get your herbs from reputable sources. Loose leaf is the best because it prevents plastics from leaching into your tea. I source most of my herbs from Mountain Rose Herbs. I purchase in bulk and they last a long time in my cabinet. Store away from light. This is the best, most affordable way to start your herbal collection.
Make this Luteal Phase Tea Blend prior to menstruation for added cyclical support.
Do you struggle with menstrual phase symptoms, like painful cramping, heavy bleeding, or extreme fatigue?
Your symptoms are not random, and you do not have to just “push through” them every month. If you are ready to better understand your hormones and feel more supported throughout your cycle, I invite you to book an information call to learn more about working together.
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