Menstrual cramping arises from uterine muscle contractions driven by prostaglandins. Certain teas supply bioactive compounds that modulate inflammation, relax smooth muscle, and improve circulation.
Herbal Preparations
- Ginger tea: 1–2 tsp fresh grated ginger per 250 ml boiling water. Steep 10–15 minutes. Repeat every 3 hours. Reduces prostaglandin synthesis via gingerols and shogaols.
- Chamomile tea: 2 tsp dried flowers per 250 ml boiling water. Steep 7–10 minutes. Consume 3 times daily. Contains apigenin and chamazulene for antispasmodic action.
- Cinnamon tea: 1 tsp ground cinnamon or 1 stick per 250 ml boiling water. Steep 10 minutes. Two servings daily. Cinnamaldehyde improves blood flow and reduces cramp intensity.
- Fennel tea: 1 tsp crushed seeds per 250 ml boiling water. Steep 10 minutes. Begin 2 days before menses. Anethole acts as phytoestrogen and smooth-muscle relaxant.
True-Tea Options
- Green tea: Brew 2 g leaves at 80 °C for 3 minutes. One cup daily for antioxidant support. Catechins reduce inflammatory markers.
- White tea: Brew 2 g leaves at 75 °C for 4 minutes. One cup daily for milder caffeine and anti-inflammatory flavonols.
Blending Protocols
Combine ginger + chamomile in equal parts. Steep 10 minutes. Consume at onset of cramps. Combine fennel + cinnamon for preventive effect starting 48 hours before menses.
Preparation Standards
Use filtered water. Cover vessel during steeping to preserve volatile oils. Strain thoroughly. Maintain consistency: scheduled dosing rather than sporadic use.
Safety Parameters
Limit ginger if on anticoagulants. Monitor for allergic reactions to chamomile and fennel. Tea supports symptom management; severe pain requires medical evaluation.
Dosing Schedule
- Preventive phase: 2–3 cups daily of selected herbal tea starting 48 hours before.
- Acute phase: 1 cup every 3 hours during peak cramping.