Sipping Through Perimenopause: Health Benefits of a Warm Cup of Tea

7 min readDec 5, 2024

Written and edited by Sarah Bonza MD, MPH, MSCP, FAAFP, DipABLM, NBC-HWC

As a physician specializing in menopause and someone who finds immense joy in the simple pleasure of loose-leaf tea, I’ve come to appreciate how the remedies we seek are often steeped in tradition — quite literally. Perimenopause, that transitional phase before menopause, can feel like an unpredictable journey filled with hot flashes, mood swings, and sleepless nights. Sometimes feeling better is one warm cup away.

A Soothing Sip for the Soul

Picture this: It’s evening, and you’ve carved out a moment just for yourself. You cradle a steaming mug, inhaling the aromatic blend of herbs. As you take that first sip, you feel a wave of warmth and tranquility. This simple ritual isn’t just about enjoying a beverage; it’s about nurturing yourself from the inside out.

Let’s explore some teas that have been cherished for their potential benefits during perimenopause.

Red Clover Tea: Nature’s Balancer

Red clover is rich in isoflavones, plant-based compounds that mimic estrogen in the body. For some women, this means it may help reduce hot flashes and promote hormonal balance.

I recall a patient, Maria, who started incorporating red clover tea into her nightly routine. She found that not only did her hot flashes diminish, but she also felt more centered. While research is ongoing, some studies suggest red clover can alleviate menopausal symptoms. For instance, a study found that red clover extract reduced the daily frequency of hot flashes in postmenopausal women.

Sage Tea: Cooling Comfort

If hot flashes are leaving you feeling flushed and uncomfortable, sage tea might offer relief. Traditionally used to reduce excessive sweating, sage has properties that may help manage night sweats and improve overall comfort.

I personally love the earthy, grounding taste of sage tea. A clinical trial showed that a fresh sage preparation significantly decreased the intensity and frequency of hot flashes in participants over eight weeks. It’s a humble herb with the potential to make a noticeable difference.

Black Cohosh Tea: Embracing Harmony

Black cohosh has a long history in Native American medicine for treating women’s health issues. Some women find it helps ease hot flashes and mood swings, making the hormonal fluctuations of perimenopause more manageable.

While scientific opinions vary, a systematic review suggested that black cohosh may be effective for relieving menopausal symptoms. However, it’s crucial to consult a healthcare professional before incorporating it, as it can have side effects and isn’t suitable for everyone.

Chamomile Tea: Serenity in a Cup

Chamomile is like a gentle hug before bedtime. Its calming effects can alleviate sleep disturbances and anxiety, promoting better sleep quality — a blessing if perimenopause has turned your nights restless.

Research supports its benefits; a study found that postpartum women who drank chamomile tea experienced improved sleep quality and fewer symptoms of depression. While the study focused on postpartum women, the soothing properties of chamomile are universal.

Valerian Root Tea: Nature’s Lullaby

If insomnia has become an unwelcome nightly visitor, valerian root might help guide you to restful sleep. Known for its sedative properties, valerian can improve sleep quality without the grogginess often associated with sleep aids.

A randomized controlled trial demonstrated that valerian extract improved sleep in postmenopausal women with insomnia. As always, it’s wise to discuss with your healthcare provider before adding it to your regimen, especially if you’re on other medications.

Green Tea: The Antioxidant Ally

Green tea is celebrated for its rich antioxidant content, supporting overall health. It may aid in mood regulation and assist with weight management — concerns that often arise during perimenopause.

A study indicated that green tea consumption could enhance metabolic rate and fat oxidation. Plus, the ritual of brewing and sipping green tea can be a meditative practice, providing a moment of calm in a hectic day.

Ginseng Tea: Energizing Elixir

Feeling fatigued or experiencing mood dips? Ginseng might offer a natural boost. It’s been used traditionally to enhance energy levels and combat fatigue, which can be particularly helpful during hormonal changes.

Research published in the Journal of Menopausal Medicine found that ginseng improved mood and sleep in menopausal women. I often recommend it to patients seeking a gentle lift without the jitters associated with caffeine.

Licorice Root Tea: Sweet Support

Licorice root contains phytoestrogens that may help balance hormones and reduce hot flashes. Its naturally sweet flavor can also satisfy sweet cravings in a healthier way.

A study suggested that licorice root could reduce the severity and frequency of hot flashes. However, it’s important to use licorice root cautiously, as it can raise blood pressure and interact with certain medications. Always consult with a healthcare provider before incorporating it into your routine.

Peppermint Tea: Refreshing Relief

Peppermint tea isn’t just invigorating; it’s also known for easing digestive issues and reducing stress. If perimenopause has brought about digestive discomfort or heightened stress levels, a cup of peppermint tea might provide relief.

Its soothing effect on the gastrointestinal system is backed by research, such as a review highlighting peppermint oil’s efficacy in treating irritable bowel syndrome symptoms.

Dong Quai Tea: Traditional Wisdom

Dong quai, often referred to as the “female ginseng,” has been a staple in traditional Chinese medicine for centuries. It’s believed to help balance estrogen levels and alleviate menopausal symptoms.

While scientific evidence is limited, some studies, like this review, discuss its potential estrogenic effects. Due to possible interactions and side effects, it’s essential to consult a healthcare professional before trying dong quai.

Mindful Considerations

While the allure of natural remedies is strong, it’s important to approach them thoughtfully:

Consult Your Healthcare Provider: Especially before adding herbs that affect hormone levels. Your provider can help ensure these teas are safe for you, particularly if you have underlying health conditions or are taking medications.
Start Gently: Monitor for any allergies or side effects by starting with small amounts. Each person’s body reacts differently, and what’s beneficial for one may not be for another.
Choose Quality: Opt for high-quality, reputable sources for your teas. Loose-leaf varieties often offer better purity and potency compared to pre-packaged tea bags.

Embracing “Food as Medicine”

Perimenopause is more than just a series of symptoms; it’s a profound transition that affects both body and mind. By embracing the concept of “food as medicine,” we empower ourselves to take an active role in our well-being.

Integrating these teas into your daily routine isn’t just about symptom relief. It’s about creating moments of mindfulness and self-care. The act of preparing tea — selecting the leaves, heating the water, steeping, and then savoring each sip — can be a meditative practice that brings peace and grounding.

A Shared Journey

Remember, you’re not alone on this path. Every woman’s experience with perimenopause is unique, yet we share common threads. By exploring natural options like these teas, we can find comfort not just in their potential benefits but in the shared rituals and traditions that connect us.

So, the next time you feel the waves of a hot flash or the weight of sleeplessness, consider reaching for a cup of one of these healing teas. It might just become a cherished part of your journey toward balance and well-being.

Disclaimer: The information shared here is for educational purposes and is not a substitute for professional medical advice. Please consult your healthcare provider before starting any new treatment or herbal regimen.

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