Drinks, smoothies, and herbal teas for menstrual wellness
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Time to read 9 min
We’ve talked several times here about PMS, menstrual pain, and even PMDD. We’ve explored all the ways to relieve these feminine issues that come with the menstrual cycle. Find our main articles on the subject at the end of this article if you want to learn more. 👇🏻
Menstrual pain and painful periods are a major issue in women’s lives! Being able to manage your period comfortably and achieve true menstrual well-being should be accessible to everyone!
Today, we’re looking at all the drinks and menstrual wellness beverages that could help us feel better during our period: warm, comforting drinks (herbal teas, infusions, teas, matcha) as well as cold drinks (smoothies, infused waters, fruit juices).
Calm anxieties, relieve stress, relax your muscles, ease cramps, boost your energy—each drink can help you with your needs throughout your menstrual cycle. It’s worth exploring the benefits of plants and herbal medicine to improve your menstrual well-being.
So, what will your new favorite drink be? A soothing green tea? Refreshing coconut water? An energizing juice? Here are some new ideas to try and all the benefits of plants you can consume to feel better and well.
In this article:
Hydration and the menstrual cycle: let's take a closer look 🍵 Hot drinks: teas, infusions, and herbal teas Green tea and matcha, effective natural remedies Herbal teas Ginger and lemon herbal tea Flavored drinks for enjoyable hydration Fresh fruit juices Vitamin-packed smoothies: a boost of energy and wellness In short: learn to love your period and stop suffering through it! FAQ: Menstrual wellness drinks To learn more... Want a stress-free period with no leaks?
Hydration and the menstrual cycle: let's take a closer look
Before we share our best drink recipes for a smoother menstrual cycle, let’s talk hydration! Did you know water is especially important during painful periods (even more than the rest of the month)? By helping flush out toxins and reducing water retention, it eases bloating and cramps. For maximum comfort, aim for 2 to 2.5 liters a day to get through those sensitive days. During the hormonal and menstrual cycle, water regulates body temperature and offsets hormonal fluctuations, especially in the luteal phase. By maintaining fluid balance, it helps prevent fatigue and mood swings linked to PMS.
Recommended water intake according to the phases of the menstrual cycle
|
Menstrual cycle phase |
Recommended water intake |
Benefits provided |
| Periods (5-7 days) |
At least 2.5 liters |
Compensates for blood loss and maintains blood volume. |
| Follicular phase (days 7–14) |
At least 2 liters |
Supports metabolic functions and prepares for ovulation. |
| Ovulation (day 14) |
At least 2 liters |
Maintaining body temperature and hormonal balance. |
| Luteal Phase (Days 15-28) |
At least 2.5 liters |
Increased risk of dehydration due to estrogen + water retention from progesterone. |
Why does water help with period bloating? It counteracts water retention by signaling the body to release stored fluids. The solution? The recommended 2.5 liters during your period for best results.
With 30% of women experiencing mood swings related to their cycle, water brings simple comfort. By hydrating tissues and helping flush out waste, it stabilizes emotions.
Having trouble drinking enough water? You’re not alone! To help, you can pair your daily water bottle with hot or cold drinks to stay hydrated. The real bonus? You’ll get to hydrate in different ways and enjoy the added benefits of herbs, plants, or fruits that can truly help you better cope with period symptoms.
🍵 Hot drinks: teas, infusions, and herbal teas
Green tea and matcha, effective natural remedies
Looking for natural relief from menstrual cramps? Some green teas are true wellness treasures. Their secret? Active compounds that soothe spasms and reduce inflammation.
Between 50% and 80% of women experience menstrual pain. These types of drinks offer a gentle, accessible, natural, and comforting alternative.
Green tea and matcha are perfect for balancing hormones thanks to their catechins. These natural antioxidants help regulate inflammation caused by free radicals and support hormonal well-being. One cup a day is good for both body and mind during sensitive times.
These days, specific green teas are easy to find in grocery stores, organic shops, and pharmacies to help with period pain and other related symptoms: for example, matcha tea is a great anti-inflammatory and helps with endometriosis-related stress.
Herbal teas
Herbal teas and infusions made from flowers and/or plants are valuable allies throughout your menstrual cycle. Take an interest in the powers and benefits of plants.
Did you know that chamomile relaxes uterine muscles thanks to its antispasmodic properties? Combined with verbena, it also soothes bloating caused by hormonal fluctuations. This calming duo offers welcome relief during days of cramps and irritability.
Herbal remedies can be surprisingly effective. But be careful—they’re not a cure-all!
Here are the medicinal plants to prioritize for relieving menstrual pain:
Chamomile: soothes cramps thanks to its antispasmodic properties and reduces inflammation.
Yarrow: relieves primary dysmenorrhea (menstrual pain) with its hemostatic and muscle-relaxing effects.
Ginger: reduces premenstrual syndrome symptoms thanks to its natural anti-inflammatory properties.
Lemon verbena: promotes relaxation and helps reduce bloating caused by hormonal fluctuations.
Lemon balm: helps regulate mood swings and reduces stress associated with painful periods.
Yarrow, also known as women’s herb, has been used since antiquity to relax smooth muscles. This ancient plant reduces inflammation thanks to its flavonoids and phenolic acids. An Iranian study confirms its effectiveness for primary dysmenorrhea, with 86% satisfaction from the very first day.
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- A very pretty solid black period panty with a wide lace waistband.
- Margot features a high-waisted, full-coverage cut that’s elegant, glamorous, and sexy.
- Margit is available in sizes XS to XL and in plus sizes from 2XL to 3XL.
- This Louloucup model absorbs the equivalent of 2 to 3 tampons. It’s perfect for light flows, irregular spotting, and regular periods.
- Margot features flat seams and an ultra-thin fabric—nylon. This makes it an extremely discreet, almost invisible style.
- The inner lining that touches your skin is 95% organic cotton for maximum softness, comfort, and safety.
Spotlight on ginger and lemon herbal tea, an age-old effective remedy
🌱 Ginger, a valuable ally against painful periods, works thanks to its unique compounds. Gingerol and shogaol block prostaglandins, the hormones responsible for cramps. 60% of young French women enjoy relief from the very first warm sip, soothing cramps and stabilizing mood.
🌱 Lemon boosts effectiveness with its vitamin C, while honey softens the ginger’s kick. This trio energizes you and soothes bloating. Zero hassle: adjust the dose to match your pain level for personalized relief.
🌱 Ginger is the answer to PMS nausea. Its natural compounds soothe the stomach by reducing intestinal contractions. A warm cup is all it takes to feel calm again, especially when paired with deep breathing for even better results.
🌱 Use and frequency: 3 days before your period, repeat 3 times a day for best results.
🌱 Did you know? Hot water helps relax the lower abdominal muscles and improve blood flow. You can also make golden milk with turmeric, known for its anti-inflammatory properties.
Flavored drinks for enjoyable hydration
Want a little boost during your period? Fruit-infused water is perfect for switching up flavors while staying hydrated. Lemon, cucumber, strawberry, or basil: customize it your way for a refreshing, digestive break. It’s a fun way to hydrate without getting bored!
Cold herbal infusions are a smart wellness alternative. Cold-brewed chamomile and fresh mint can soothe bloating and irritability. Make them the night before and enjoy them chilled and unsweetened for maximum benefits.
For a natural detox, citrus and nettle waters help flush out toxins. Their antioxidants support hormonal balance. A squeeze of lemon and a few green leaves are all you need to give your liver and kidneys a boost.
Coconut water: a natural powerhouse of electrolytes
Coconut water is a great ally for getting through painful periods. Packed with potassium, magnesium, and sodium, it helps restore electrolytes lost during your cycle. No hassle: drink it first thing in the morning or between cramps for ultra-effective, tasty hydration.
Potassium and magnesium help relax muscles tightened by cramps. Potassium regulates muscle contractions, while magnesium soothes the nervous system. The result? Overall relaxation and reduced bloating. This golden duo relieves discomfort without being harsh on your body.
For bloated bellies, coconut water helps relieve water retention thanks to its ideal potassium/sodium ratio. One glass a day is enough to bring lightness and comfort during the most uncomfortable phases.
It’s easy to enjoy as a refreshing snack or smoothie base. Crisp and sparkling, it’s also a great addition to recipes for detox ice cubes. Convenient to take with you, it’s always on hand for peaceful days.
Fresh fruit juices, natural energy boosters
Need energy during your period? Your period can make you tired. Juices rich in vitamin C boost immunity weakened by hormonal drops. Citrus, pomegranate, or blackcurrant—rely on these fruits to get through your period with energy and vitality.
Red berry juices help thin menstrual flow thanks to their antioxidants. Blueberries and raspberries also support blood circulation. Ideal for smooth digestion and a steady flow with no surprises.
Fresh pineapple juice relaxes tense muscles thanks to bromelain. This natural enzyme reduces the inflammation responsible for cramps. Use whole fruit to preserve all its pain-relieving properties.
Be mindful of the ingredients in store-bought juices. Added sugar can worsen bloating and mood swings. No compromises: go for homemade recipes or 100% pure organic juices with no hidden additives.
Vitamin-packed smoothies: a boost of energy and wellness
Iron-rich smoothies help make up for blood loss and fight fatigue. Packed with spinach, blueberries, and almonds, this energizing drink boosts your energy without weighing you down. We love it for its convenience and revitalizing effect first thing in the morning—perfect for getting through days of cramps and tiredness.
Hydration, soothing herbal teas, and energizing juices: rely on these natural allies to ease painful periods. By incorporating these smart drinks at the first signs of your cycle, you combine pleasure and relief for gentler days. No hassle, just comfort with every sip!
In short: learn to love your period and stop suffering through it!
Don’t forget, herbal medicine can help and bring relief. Still, it’s not the only way to feel good or improve your well-being during your period and throughout your cycle. There are many things you can do to achieve menstrual wellness. Take the time to observe yourself and figure out what you need. You should never just suffer through it and wait for it to pass.
Keep a menstrual journal and jot down symptoms—not just that, it can also be a real emotions diary.
During your period, give yourself permission to slow down. It’s a special time of the month, and it’s normal to feel a little tired. Take this time for yourself—to reflect, rest, and listen to your body.
For more comfortable periods: set up a cozy period routine with a hot water bottle, organic cotton period panty, and a meditation session.
To relieve stress: get some exercise—physical activity releases endorphins.
Throughout your cycle, take care of yourself and pay attention to your diet.
For worry-free periods without the mental load: choose safe, eco-friendly, soft, and stylish menstrual products. Louloucup offers you period underwear, period swimsuits, and high-quality menstrual cups!
FAQ: Menstrual wellness drinks
Which drinks should you avoid during your period?
Sodas and alcohol put extra strain on your body during your period. Avoid caffeine, which constricts blood vessels, and sugar, which can mess with your mood. Carbonated drinks can make bloating worse. Caffeine increases anxiety and disrupts your hormones.
It's also wise to limit salty and sugary foods. Too much salt can lead to water retention and abdominal pain, while sugar can intensify mood swings and fatigue.
Can you drink these beverages while pregnant?
During pregnancy, using plants for therapeutic purposes requires great caution. It is essential to consult a doctor or midwife before taking any herbal remedies. Self-medicating should be avoided, whether with regular medications or herbal treatments.
Although some plants are considered safe, it's essential to get advice from a healthcare professional to determine if they're appropriate. Drinking ginger tea can help with nausea, but stick to recommended doses. Make water your main drink, and enjoy coffee and tea in moderation due to their caffeine content.
Are there any contraindications for these drinks?
Herbal teas made from medicinal plants can provide relief, but they contain active compounds that may cause side effects or interact with medical treatments. It’s important to use them with caution and consult a specialist.
Certain plants are not recommended in certain situations. If you experience severe, prolonged, or disabling pain, it is essential to consult a doctor or gynecologist to rule out any underlying pathological issues.
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