Herbal Tea for Menstrual Cramps: Natural Relief in a Cup

Why Do Menstrual Cramps Happen?

Menstrual cramps are throbbing, aching cramps you get in your lower belly just before and during your period. They’re some of the most common, annoying parts of your period. They can strike right before or during that time of the month. Many women get them routinely.

Cramps can range from mild to severe. They usually happen for the first time a year or two after a girl first gets their period. With age, they usually become less painful and may stop entirely after you have your first baby.

Your doctor may call your cramps dysmenorrhea.

Menstrual Cramp Symptoms

You may have:

• Aching pain in your belly (sometimes severe)
• A feeling of pressure in your belly
• Pain in your hips, lower back, and inner thighs

When cramps are severe, symptoms may include:

• Upset stomach
• Vomiting

·         Loose stools

Best Herbal Teas for Menstrual Cramps

1. Chamomile tea

Chamomile can be considered as an effective way to treat dysmenorrhea and reduce period bleeding, as per research published  in 2021. Chamomile tea contains anti-inflammatory properties and acts as a muscle relaxant, which can ease period cramps and promote relaxation.

2. Ginger tea

Ginger, a common kitchen ingredient, is known for its anti-inflammatory effects. “Drinking ginger tea can help reduce pain and nausea, which are associated with period cramps,” says the expert.

3. Peppermint tea

Peppermint tea is not only refreshing, but also good for those who experience period pain. The menthol in peppermint tea has a soothing effect on muscles and can help alleviate abdominal discomfort.

4. Green tea

During a 2019 study published in BMJ Open an association was found between drinking green tea and a lower prevalence of dysmenorrhoea. Rich in antioxidants, green tea can help reduce inflammation and improve overall health, potentially alleviating menstrual pain.

5. Fennel tea

Fennel can help keep the uterus from contracting, known for causing period pain. The antispasmodic properties of fennel can help relieve menstrual cramps. “Drinking tea with fennel can also help reduce period bloating,” says the expert.

6. Red raspberry leaf tea

Red raspberry leaf, which is a part of the raspberry plant, can be used to ease menstrual discomfort. “It can help in toning the uterine muscles, which may help reduce period cramps,” says Dr Jain.

7. Turmeric tea

Curcumin, which is an active compound of turmeric, may help alleviate the severity of dysmenorrhea, as per study published in the Korean Journal Of Family Medicine in March 2024. It has powerful anti-inflammatory properties that can help alleviate period pain.

Are there any side effects of drinking tea for menstrual cramps?

Here are some of the potential side effects of having tea during periods:

• Ingredients like chamomile may cause allergic reactions in some people.
• Taking ginger in large amounts can make your stomach upset or lead to heartburn.
• Peppermint may exacerbate acid reflux in some people.

·         You might be wondering if black tea helps with period cramps. While it’s packed with antioxidants that are great for your gut and heart, it’s not the best choice during your period.

·         Black tea contains caffeine, which can tighten blood vessels and actually make cramps feel worse. It can also lead to bloating—something no one wants during that time of the month! So, if you're looking for relief, it’s better to stick with herbal teas that help relax your body instead.

Final Thoughts
Cramps can be rough, but relief doesn’t always have to come from medication. A warm cup of herbal tea can be a simple, natural, and comforting way to ease pain, reduce bloating, and help you feel better overall.

Whether it’s the soothing warmth of ginger, the calming touch of chamomile, or the refreshing coolness of peppermint, there’s a tea that can support you during your cycle. So, the next time your period shows up, wrap yourself in a cozy blanket, sip on a cup of herbal goodness, and let nature do its thing.