With Love, Katie.
Living in tune with your cycle, aka cycle-syncing should be something natural, just like drinking herbal teas. Listen, women lived in deep rhythm with the moon, the seasons and their bodies. Menstruation wasn’t hidden—it was honored.
The menstrual cycle was understood as a source of power, creativity, intuition, and renewal. And if there was a problem with it, women tried naturally, with herbal teas to solve it.
Herbal teas can support each phase beautifully. These simple plant infusions offer more than comfort—they gently nourish your hormones, soothe your nervous system, and connect you to your body’s natural rhythm.
Work, school and social life all follow a 24/7 schedule. There’s no built-in rest, no allowance for energy dips, emotional waves or God forbid, hormonal changes. So women learn to disconnect from their bodies just to keep up.
We grab coffee instead of resting. We ignore PMS instead of asking what our body needs. We’ve been taught that slowness is weakness and that periods are a problem. So yes, over time, this wisdom faded.
Now, if you are interested in getting back to yourself or getting to know your body better, cycle-syncing is all you need. You will learn to slow down and get close to nature, too.
Here’s a slow, loving guide to herbal teas for each phase:
1. Menstrual Phase (Days 1–5)
Your inner winter: it is time to rest, release and restore.
1. Ginger tea
A warming, anti-inflammatory root that helps reduce menstrual cramps, bloating, and digestive discomfort. Ginger also stimulates circulation, helping to ease muscle tension and support detoxification as your body sheds its lining.
2. Raspberry leaf
Known as a uterine tonic, raspberry leaf helps tone and strengthen the uterus, making cramps less intense. It’s rich in iron and minerals, which support energy and recovery during bleeding days.
3. Chamomile
A gentle, calming flower that eases irritability, cramping, and anxiety. Chamomile supports digestion and relaxes the nervous system—perfect for slow evenings and heavy days.
4. Cinnamon tea
Naturally warming and soothing, cinnamon helps regulate blood sugar and reduce inflammation. Its comforting scent also brings emotional coziness during vulnerable days.
2. Follicular Phase (Days 6–13)
Your inner spring: energy returns and creativity blooms, finally.
5. Nettle tea
Packed with vitamins and minerals (especially iron, calcium, and magnesium), nettle tea helps replenish nutrients after menstruation. It supports estrogen metabolism and gently detoxifies, helping your body prepare for ovulation.
6. Green tea
Rich in antioxidants and mildly stimulating, green tea supports focus and clarity. Its natural caffeine content gives a clean, gentle energy boost without causing a cortisol spike—ideal for creative mornings.
7. Lemon balm
This citrus-scented herb is calming yet uplifting, helping to ease any lingering tension from your menstrual phase. It supports digestion, mood balance, and cognitive clarity—beautiful for a fresh start.
8. Rose tea
Delicate and floral, rose tea opens the heart and soothes emotional heaviness. It also supports liver detox and hormone balance, making it a soft, romantic choice during your rising phase.
3. Ovulatory Phase (Days 14–16)
Your inner summer: vibrant, social and of course, full of life.
9. Peppermint tea
Cooling and refreshing, peppermint soothes digestion, supports clear thinking, and calms hormonal headaches. It’s especially helpful if ovulation causes heat, tension, or bloat.
10. Hibiscus tea
Vibrant and tart, hibiscus is packed with vitamin C and antioxidants. It supports liver detox (helping to clear excess estrogen), and its cooling properties are perfect for warm summer-like days in your cycle.
11. Dandelion root tea
A gentle liver tonic that aids in the breakdown and removal of excess hormones. Dandelion root also supports digestion, reduces bloating, and enhances natural detoxification processes.
12. Tulsi (Holy Basil)
A powerful adaptogen that helps regulate stress hormones, Tulsi supports emotional and physical resilience. It balances cortisol and estrogen while calming your nervous system—ideal for high-energy days that also need grounding.
4. Luteal Phase (Days 17–28)
Your inner autumn: it is time to slow down and turn inward.
13. Chasteberry (Vitex)
Known for its hormone-balancing effects, Vitex supports progesterone production and reduces PMS symptoms like breast tenderness, mood swings, and irritability. Best used consistently over time for long-term cycle support.
14. Lavender tea
Deeply calming and aromatic, lavender tea helps soothe anxiety, tension, and irritability. Its gentle floral scent promotes relaxation and emotional steadiness—especially needed as you approach menstruation.
15. Licorice root
A sweet and nourishing adrenal tonic that helps regulate cortisol and support hormonal balance. It’s particularly helpful for fatigue and blood sugar dips—but should be avoided if you have high blood pressure.
16. Passionflower
A powerful nervine that supports sleep, reduces anxiety, and quiets an overactive mind. It’s beautiful for the emotional sensitivity of the luteal phase and helps prepare the body for deep, nourishing rest.
Your Final Sip
Herbal tea is more than a drink—it’s a moment of presence, a way to reconnect with your body and the earth. You don’t need to drink all the right teas at the perfect time.
Just choose one that feels good—and let it become a ritual of rhythm, rest, and gentle support.
As for me, I choose lemon balm and peppermint a lot of times, and help my menstruation cramps with some ginger tea and raspberry leaf tea.
