I woke up this morning feeling exhausted, achy, and completely out of sorts. It’s Day 2 of my cycle, and perimenopause is showing me no mercy. My body feels inflamed, my mood is all over the place, and I would do anything for an instant ‘fix-it’ solution to make these symptoms disappear. But deep down, I know that quick fixes don’t exist. That’s why, instead of opting for Hormone Replacement Therapy (HRT) just yet, I’ve chosen the natural and holistic route – one that supports my body rather than suppressing it.
One thing that has made a huge difference in my journey? Herbal teas.
Why Herbal Tea?
Caffeine and menopause don’t mix well. Those regular cups of black tea and coffee can worsen anxiety, increase hot flashes, and disrupt sleep – things I definitely don’t need more of right now! Instead, switching to herbal teas has helped me regain some sense of balance, soothing my nervous system, supporting digestion, and even easing those dreaded night sweats.
Herbal teas contain powerful plant-based compounds that work with your body. They’re rich in antioxidants, vitamins, and minerals that help ease perimenopausal symptoms – whether that’s digestive discomfort, anxiety, inflammation, or hormonal imbalances.
Here are 10 powerful herbal teas that have helped me (and so many other women) find relief during this hormonal rollercoaster.
1. Liquorice Tea: A Natural Hormonal Balancer
I’ll be honest – liquorice tea is a love-it-or-hate-it kind of drink. But if you’re craving something slightly sweet and deeply nourishing, this is one to try!
Benefits:
- Rich in phytoestrogens (plant-based oestrogen), helping to balance low oestrogen levels.
- Reduces the intensity and duration of hot flushes.
- Supports adrenal function, which helps manage menopause-related stress.
- Promotes better sleep by calming the nervous system.
💡 Tip: Try adding a little honey and fennel seeds to make it extra soothing!
⚠️ Caution: Avoid if you have high blood pressure or are on certain medications. Always consult your doctor first.
2. Ginger Tea: The Ultimate Digestive Healer
Whenever my stomach feels bloated, sluggish, or acidic, I reach for ginger tea.
Benefits:
- Reduces nausea, bloating, and indigestion.
- Anti-inflammatory properties help with joint pain and body aches.
- Boosts circulation, which may help if you’re struggling with cold hands and feet.
💡 Tip: Make your own fresh ginger tea! Peel and chop a small piece of ginger, simmer it in water for 10 minutes, and add lemon & honey for extra flavour.
3. Green Tea: A Metabolism Booster & Antioxidant Powerhouse
I still crave a little caffeine in the morning, and green tea is my go-to.
Benefits:
- Contains EGCG, a powerful antioxidant that reduces inflammation and supports brain function.
- Helps to boost metabolism and manage weight gain during menopause.
- Supports bone health, reducing the risk of osteoporosis.
💡 Tip: Look for organic, loose-leaf green tea for maximum benefits.
4. Rooibos Tea: Caffeine-Free & Rich in Minerals
This is one of the closest caffeine-free alternatives to black tea. It’s smooth, rich, and blends beautifully with milk.
Benefits:
- High in vitamin C and minerals (great for overall health).
- Lowers cortisol, helping with stress-related weight gain.
- Supports heart health and may improve cholesterol levels.
💡 Tip: Try Rooibos iced tea with fresh mint and lemon for a refreshing twist.
5. Ginseng Tea: A Natural Energy Booster
When perimenopause leaves me feeling drained and exhausted, I turn to ginseng.
Benefits:
- Reduces hot flashes and night sweats.
- Boosts energy levels without caffeine.
- Improves libido and overall sexual health
⚠️ Caution: If you’re on blood pressure or diabetes medication, consult your doctor before drinking ginseng tea.
6. Sage Tea: The Go-To for Hot Flashes
Sage is an old herbal remedy for excessive sweating, making it one of the best teas for hot flushes and night sweats.
Benefits:
- Mimics the effect of oestrogen, helping to reduce hot flashes.
- Supports brain function and memory (great for menopausal brain fog!).
- Aids digestion and bloating.
💡 Tip: Drink a cup before bed to help reduce night sweats.
⚠️ Caution: Avoid excessive amounts, as sage contains thujone, which can be toxic in large doses.
7. Nettle Tea: A Nutrient-Rich Detoxifier
Nettle tea is one of the most nourishing herbal teas out there.
Benefits:
- High in iron and magnesium, supporting energy and mood.
- Reduces inflammation (great for achy joints!).
- Acts as a natural antihistamine, helping with itchy, irritable skin.
💡 Tip: Fresh nettle tea is even better! Pick some leaves (wear gloves!), steep in boiling water, and enjoy.
8. Chamomile Tea: The Ultimate Sleep Soother
Chamomile tea is a lifesaver for sleepless nights.
Benefits:
- Reduces anxiety and promotes relaxation.
- Eases digestive discomfort.
- Supports restful, deep sleep.
💡 Tip: Steep it well for at least 10 minutes to unlock its full medicinal benefits.
9. Peppermint Tea: A Cooling & Digestive Aid
If you’re struggling with bloating or digestive issues, peppermint tea is a must.
Benefits:
- Relieves bloating and gas.
- Helps with nausea and dizziness.
- Cools the body, making it useful for hot flashes.
💡 Tip: Drink it cool for an extra refreshing effect.
10. Black Cohosh Tea: The Natural HRT Alternative
Black Cohosh has long been used as a natural remedy for menopause symptoms.
Benefits:
- Reduces hot flashes and night sweats.
- Helps with mood swings and irritability.
- May support hormonal balance without HRT.
⚠️ Caution: Avoid if you have liver issues or are on blood pressure medication. Always consult a doctor first.
Final Thoughts: Finding the Right Tea for You
There is no single miracle cure for menopause symptoms. But making small, consistent changes – like switching to herbal teas – can make a huge difference.
🌿 Journal Prompt:
- Which menopause symptoms do you struggle with the most?
- How do you feel after replacing coffee with herbal tea?
- Which herbal tea do you want to try first?
📌 My Advice:
- Start with 1-2 cups per day and see how your body responds.
- Experiment with different blends to find what works best for you.
- Be consistent—herbal remedies take time to work!
💬 I’d love to hear from you! Which of these teas have you tried? Let’s chat in the comments!
🔗 Book a 1:1 coaching session to create your own holistic menopause plan. Let’s get you feeling like yourself again!
DISCLAIMER
I am not a health professional or medical practitioner. I am a certified Menopause Wellness Coach, and the information provided here is intended for educational and informational purposes only. It should not be taken as medical advice, diagnosis, or treatment. For any health-related concerns or queries, please consult your GP or a qualified healthcare provider. Always seek the advice of a medical professional before making any changes to your healthcare routine or starting new treatments.
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