Introduction
In the realm of women's wellness, a gentle revolution is brewing—quite literally. Tea cycling, the practice of strategically consuming different herbal teas throughout your menstrual cycle, is emerging as a powerful tool for women seeking natural support for hormonal balance. This ancient wisdom, now backed by modern understanding of plant compounds and hormonal health, offers a simple yet effective approach to nurturing your body through each phase of your cycle.
For centuries, women across cultures have turned to herbal remedies to ease menstrual discomfort, boost energy during certain phases, and find balance throughout their cycles. Today, this traditional knowledge is experiencing a renaissance as women increasingly seek natural alternatives to conventional approaches for managing menstrual symptoms and supporting overall hormonal health.
At Jovia, we've crafted specialized tea blends designed to nurture and support women through every phase of their menstrual cycle. Our philosophy centers on working with your body's natural rhythms rather than against them, providing the specific herbal support you need exactly when you need it.
Tea cycling offers a natural, effective way to support hormonal balance and menstrual wellness, creating a foundation for not just surviving your cycle, but thriving throughout it. By understanding the unique needs of your body during each phase and providing targeted herbal support, you can transform your relationship with your menstrual cycle from one of dread to one of empowerment and harmony.
What is Tea Cycling?
Tea cycling is a holistic practice that involves intentionally consuming different herbal tea blends throughout your menstrual cycle to support your body's changing needs. This approach recognizes that as your hormones fluctuate throughout your cycle, your body requires different types of support—from soothing inflammation during menstruation to boosting energy during your follicular and ovulatory phases, and calming the nervous system during your luteal phase.
Unlike conventional approaches that often focus solely on alleviating symptoms during menstruation or PMS, tea cycling takes a proactive, full-cycle approach to hormonal wellness. By providing your body with specific herbal support during each phase, you can address the root causes of hormonal imbalances rather than just managing symptoms when they appear.
The Science Behind Herbal Support for Hormonal Balance
The effectiveness of tea cycling is grounded in the rich phytochemistry of medicinal herbs. Plants contain bioactive compounds that can influence our hormonal systems in gentle yet powerful ways [1]. For example, certain herbs contain phytoestrogens that can help modulate estrogen activity in the body, while others contain compounds that support liver function—a crucial component of hormonal balance as the liver metabolizes hormones [2].
Research has shown that many traditional herbs used for women's health contain anti-inflammatory, antispasmodic, and nervine properties that can address common menstrual symptoms [3]. For instance, a 2023 review published in the Journal of Ethnopharmacology found that ginger contains compounds that can reduce prostaglandin production, potentially easing menstrual cramps [4].
"Herbal teas offer a gentle yet effective approach to supporting women's hormonal health. The bioactive compounds in medicinal plants can influence hormonal pathways, reduce inflammation, and support the body's natural detoxification processes—all crucial aspects of menstrual wellness." — Dr. Aviva Romm, MD, herbalist and women's health expert [5]
How Tea Cycling Differs from Other Menstrual Support Methods
While pharmaceutical approaches to menstrual support often focus on overriding the body's natural processes (such as hormonal birth control) or simply masking symptoms (such as NSAIDs for pain), tea cycling works cooperatively with your body's innate wisdom. This approach honors the cyclical nature of female physiology and provides support that aligns with—rather than suppresses—your natural hormonal fluctuations.
Tea cycling also differs from sporadic or reactive herbal use. Rather than reaching for a cup of ginger tea only when cramps strike, tea cycling involves consistent, proactive consumption of specific herbs throughout your cycle, potentially preventing or reducing symptoms before they become severe.
Additionally, tea cycling is:
•Holistic: Addressing physical, emotional, and energetic aspects of each cycle phase
•Personalized: Easily adapted to your unique symptoms and needs
•Sustainable: Gentle enough for long-term use without side effects
•Empowering: Increasing your awareness and connection with your body's rhythms
•Accessible: Requiring minimal preparation and integrating easily into daily routines
Benefits of Incorporating Tea Cycling into Your Wellness Routine
Women who practice tea cycling often report a wide range of benefits that extend beyond just symptom relief. These can include:
•Reduced menstrual cramping and discomfort
•More stable energy levels throughout the month
•Improved mood and reduced emotional volatility
•Better sleep quality, particularly during the luteal phase
•Decreased PMS symptoms
•Enhanced awareness of cyclical patterns and needs
•A deeper connection with natural rhythms
•A pleasant, mindful ritual that encourages self-care
A 2024 survey of women practicing cycle-synced herbal protocols found that 78% reported improved menstrual symptoms after three months, with particular improvements in mood stability and energy levels [6]. While more clinical research is needed, the growing body of anecdotal evidence and traditional use suggests that tea cycling can be a valuable component of a holistic approach to menstrual wellness.
By understanding the fundamental principles of tea cycling and its potential benefits, you can begin to see your menstrual cycle not as a burden to be endured but as a rhythmic dance that can be supported and optimized through intentional herbal care.
Understanding Your Menstrual Cycle
To fully embrace the practice of tea cycling, it's essential to understand the four distinct phases of your menstrual cycle and the unique physiological processes that occur during each. Your menstrual cycle is far more than just your period—it's a sophisticated hormonal dance that affects virtually every system in your body, from your energy levels and mood to your immune function and cognitive abilities.
The Four Phases of the Menstrual Cycle
While every woman's cycle is unique in length and experience, most cycles follow a similar pattern divided into four main phases:
1. Menstrual Phase (Days 1-5)
The first day of your period marks the beginning of your menstrual cycle. During this phase, the uterine lining that built up during the previous cycle sheds, resulting in menstrual flow. Hormonally, both estrogen and progesterone are at their lowest levels at the beginning of this phase, with estrogen beginning to rise toward the end [7].
Many women experience:
•Lower energy levels
•A desire for introspection and quiet
•Physical symptoms like cramping, lower back pain, and headaches
•A need for rest and recovery
This phase is often described as your "inner winter"—a time for rest, reflection, and release.
Follicular Phase (Days 6-13)
Once your period ends, you enter the follicular phase, where your body prepares for potential pregnancy. Estrogen levels rise steadily, and follicles in your ovaries develop, with one becoming dominant and preparing to release an egg. Rising estrogen contributes to increased energy, creativity, and outward focus [8].
During this phase, many women notice:
•Increasing energy and vitality
•Enhanced creativity and new ideas
•Greater social energy and outgoingness
•Improved mood and optimism
•A natural inclination toward starting new projects
This phase is often compared to "inner spring"—a time of new beginnings, growth, and increasing light.
Ovulatory Phase (Days 14-17)
Ovulation occurs when the mature egg is released from the ovary, typically around day 14 in a 28-day cycle (though this can vary widely). This phase is marked by a surge in estrogen followed by a spike in luteinizing hormone (LH) that triggers the release of the egg. Testosterone also rises slightly during this time [9].
Women often experience:
•Peak energy levels and vitality
•Heightened cognitive abilities and verbal skills
•Increased libido
•Greater confidence and outward focus
•Peak physical strength and endurance
This phase represents your "inner summer"—a time of abundance, peak energy, and outward expression.
Luteal Phase (Days 18-28)
After ovulation, the follicle that released the egg transforms into the corpus luteum, which produces progesterone. This hormone prepares the uterine lining for potential implantation. If pregnancy doesn't occur, progesterone and estrogen levels eventually drop, triggering menstruation and beginning the cycle anew [10].
During this phase, many women notice:
•Gradually decreasing energy
•A shift toward inward focus
•Increased intuition and analytical thinking
•Potential mood changes and irritability (PMS)
•Physical symptoms like breast tenderness, bloating, or headaches
This phase corresponds to "inner autumn"—a time of harvesting insights, preparing for release, and turning inward.
Hormonal Fluctuations and Their Effects
The cyclical rise and fall of your primary reproductive hormones—estrogen, progesterone, and to a lesser extent, testosterone—influence far more than just your reproductive system.
These hormonal fluctuations affect your:
•Brain chemistry: Influencing mood, cognitive function, and sleep patterns
•Immune system: Altering inflammatory responses and susceptibility to illness
•Digestive system: Affecting gut motility and nutrient absorption
•Metabolism: Changing energy needs and cravings
•Skin: Impacting oil production, hydration, and healing capacity
•Musculoskeletal system: Influencing joint laxity, water retention, and recovery
Understanding these connections helps explain why you might feel energetic and optimistic during your follicular phase but more withdrawn and sensitive during your luteal phase. These changes aren't random mood swings—they're predictable responses to your changing hormonal landscape [11].
Common Symptoms and Experiences
While every woman's experience is unique, certain patterns of symptoms commonly occur throughout the cycle:
| Phase | Common Physical Experiences | Common Emotional/Mental Experiences |
| Menstrual | Cramping, fatigue, headaches, lower back pain, digestive changes | Introspection, intuition, desire for solitude, emotional release |
| Follicular | Increasing energy, clearer skin, reduced bloating, cervical fluid changes | Optimism, creativity, sociability, openness to new experiences |
| Ovulatory | Slight mittelschmerz (ovulation pain), increased libido, peak energy, increased body temperature | Confidence, verbal fluency, outward focus, nurturing tendencies |
| Luteal | Breast tenderness, bloating, potential acne, food cravings, fatigue | Increased attention to detail, critical thinking, potential mood swings, introspection |
Research suggests that up to 80% of women experience at least one premenstrual symptom during their luteal phase, with about 20-30% experiencing moderate to severe PMS symptoms that impact daily functioning [12]. Rather than viewing these symptoms as abnormal, we can recognize them as signals from our bodies that certain systems may need additional support—which is precisely where tea cycling comes in.
How to Track Your Cycle for Effective Tea Cycling
Successful tea cycling begins with awareness of your unique cycle patterns. Tracking your cycle helps you:
1.Identify which phase you're in on any given day
2.Recognize patterns in your symptoms
3.Know when to transition between different tea blends
4.Evaluate the effectiveness of your tea cycling practice over time
Several approaches to cycle tracking can support your tea cycling practice:
Calendar Method: Simply marking the first day of your period on a calendar and counting days can help you estimate which phase you're in. While not the most precise method, it's accessible and straightforward.
Basal Body Temperature (BBT): Taking your temperature first thing each morning can help identify ovulation, as your BBT typically rises slightly after ovulation occurs and remains elevated until your next period begins [13].
Cervical Fluid Observations: Monitoring changes in your cervical fluid can provide valuable insights into your fertile window and help confirm which phase you're in [14].
Cycle Tracking Apps: Digital tools like Clue, Flo, or Natural Cycles can help you record symptoms, predict upcoming phases, and notice patterns over time.
Symptom Journaling: Keeping notes about physical and emotional experiences throughout your cycle can help you identify patterns and correlate them with specific phases.
For optimal tea cycling, consider combining several tracking methods to build a comprehensive understanding of your unique cycle patterns. Remember that stress, illness, travel, and other factors can occasionally affect cycle length and symptoms, so flexibility is key.
By deepening your understanding of your menstrual cycle's phases and learning to recognize the signs of each phase in your body, you lay the foundation for effective tea cycling. This awareness allows you to provide your body with exactly the herbal support it needs at precisely the right time, creating a harmonious relationship with your cyclical nature.
Tea Cycling for Each Phase
The art of tea cycling lies in matching specific herbal blends to the unique needs of each phase of your menstrual cycle. By understanding the physiological processes and common experiences of each phase, you can select herbs that provide targeted support exactly when your body needs it most. Let's explore the three key phases of your cycle and the ideal tea companions for each one, as offered in Jovia's specialized tea collection.
Menstrual Phase (Days 1-5): Nourish and Restore
Physiological Processes During the Menstrual Phase
The menstrual phase begins with the first day of your period and typically lasts 3-7 days, though this varies among women. During this time, your body is actively shedding the uterine lining that built up during the previous cycle. This process requires energy and resources, which explains why many women feel more fatigued during this time.
From a hormonal perspective, both estrogen and progesterone are at their lowest points at the beginning of this phase. As the days progress, estrogen slowly begins to rise, preparing for the follicular phase ahead [15]. The drop in hormones before menstruation can affect neurotransmitters like serotonin and dopamine, potentially influencing mood and energy levels.
Physiologically, your body is:
•Shedding the uterine lining
•Experiencing increased prostaglandin production (which can cause cramping)
•Potentially losing iron through menstrual blood
•Beginning to develop new follicles in the ovaries
•Experiencing lower core body temperature
Common Symptoms and Challenges
Many women face specific challenges during the menstrual phase:
•Physical discomfort: Cramping, lower back pain, and headaches are common due to prostaglandin release and hormonal fluctuations.
•Fatigue: The energy expenditure of menstruation combined with potential iron loss can lead to tiredness.
•Digestive changes: Some women experience looser stools or digestive discomfort due to the influence of prostaglandins on the digestive tract.
•Temperature sensitivity: Lower hormones can lead to feeling colder than usual.
•Emotional sensitivity: The hormonal shift can trigger emotional release or heightened sensitivity.
Best Herbs and Teas for the Menstrual Phase
During menstruation, the ideal herbs are those that provide comfort, reduce inflammation, replenish nutrients, and support healthy blood flow. Jovia's Menstrual "Comfort" Tea is specifically formulated with these needs in mind, featuring key herbs that have been traditionally used to support women during menstruation:
Ginger (Zingiber officinale): A warming herb with powerful anti-inflammatory and antispasmodic properties, ginger has been shown in multiple studies to reduce menstrual pain [16]. A 2022 randomized controlled trial found that ginger was as effective as mefenamic acid (a nonsteroidal anti-inflammatory drug) in reducing menstrual pain intensity [17].
Cinnamon (Cinnamomum verum): This warming spice helps improve circulation and contains compounds that may help reduce prostaglandin production, potentially easing menstrual cramps [18]. Cinnamon also has mild anti-inflammatory properties and can help stabilize blood sugar, which may reduce period-related cravings and energy fluctuations.
Red Raspberry Leaf (Rubus idaeus): Rich in minerals like iron, magnesium, and calcium, raspberry leaf has been traditionally used to tone the uterus and reduce menstrual cramping [19]. Its astringent properties may also help regulate heavy flow, while its nutritional profile supports replenishment during menstruation.
Hibiscus (Hibiscus sabdariffa): This vibrant, tart herb is rich in vitamin C and antioxidants, supporting immune function during a time when it may be slightly suppressed [20]. Hibiscus also has mild diuretic properties that can help with bloating and water retention that sometimes accompany menstruation.
Chamomile (Matricaria recutita): With gentle antispasmodic and nervine properties, chamomile helps ease tension, promote relaxation, and reduce cramping [21]. A 2010 study found that chamomile tea increased glycine levels in the urine, a compound that relieves muscle spasms and acts as a nerve relaxant, potentially explaining its effectiveness for menstrual cramps [22].
Rose (Rosa spp.): Beyond its delightful aroma, rose has mild astringent properties and can help balance emotions during the sometimes sensitive menstrual phase [23]. Rose is also cooling, which can help with the heat of inflammation that may accompany menstrual cramps.
How to Prepare and When to Drink for Maximum Benefit
To get the most benefit from your menstrual phase tea, consider these preparation and consumption guidelines:
Preparation Method:
•Use fresh, filtered water heated to just below boiling (about 195°F/90°C)
•Steep covered for 7-10 minutes to extract the maximum beneficial compounds
•Consider making a stronger brew during the heaviest days of your flow
•Add a small amount of honey if desired, as it has additional anti-inflammatory properties
Optimal Timing:
•Begin drinking your menstrual phase tea 1-2 days before your period is expected to start for preventative benefits
•Drink 2-3 cups daily throughout your menstrual phase
•Consider a cup first thing in the morning to ease into your day
•Enjoy another cup in the afternoon when energy typically dips
•A final cup in the evening can help ease discomfort for better sleep
Mindful Consumption:
•Take a moment to sit quietly while drinking your tea
•Place one hand on your lower abdomen and breathe deeply
•Express gratitude to your body for its natural cleansing process
•Visualize the herbs bringing comfort and ease to your tissues
Complementary Practices:
•Apply a warm compress to your lower abdomen while enjoying your tea
•Practice gentle yoga or stretching to enhance circulation
•Rest when needed without guilt
•Consider iron-rich foods to replenish what's lost during menstruation
Jovia's Menstrual "Comfort" Tea blend combines these powerful herbs in precise proportions to provide comprehensive support during your menstrual phase. The synergistic action of these herbs works to address multiple aspects of menstruation simultaneously—easing cramping, reducing inflammation, supporting healthy blood flow, and promoting emotional balance during this important phase of release and renewal.
By honoring your body's need for extra support during menstruation and providing it with targeted herbal allies, you transform your period from something to be endured into an opportunity for deep nourishment and care. This foundation of support during your menstrual phase sets the stage for greater vitality and balance throughout the rest of your cycle.
Follicular and Ovulatory Phases (Days 6-17): Build and Energize
Physiological Processes During the Follicular and Ovulatory Phases
The follicular phase begins after your period ends and continues until ovulation, seamlessly transitioning into the brief but powerful ovulatory phase. Named for the follicles developing in your ovaries, the follicular phase is characterized by rising estrogen levels as your body prepares for potential pregnancy. During this time, follicle-stimulating hormone (FSH) stimulates the growth of 5-20 follicles, each containing an immature egg. Eventually, one dominant follicle will continue developing while the others are reabsorbed [24].
As you approach ovulation (typically around day 14 in a 28-day cycle), a surge in luteinizing hormone (LH) and FSH prompts the release of the egg. Estrogen reaches its peak just before ovulation and then briefly dips, while testosterone also experiences a small surge, often enhancing libido and confidence [25]. After the egg is released, the empty follicle transforms into the corpus luteum, which will begin producing progesterone in the luteal phase.
Physiologically, your body is:
•Developing follicles in the ovaries
•Rebuilding the uterine lining
•Experiencing rising estrogen levels
•Releasing a mature egg during ovulation
•Increasing cervical fluid production
•Slightly elevating basal body temperature after ovulation
•Enhancing cognitive function and sensory perception
Energy Levels and Optimal Activities
The follicular and ovulatory phases are often characterized by a gradual increase in energy, creativity, and outward focus, reaching peak levels during ovulation. Many women find this is an excellent time for:
•Starting new projects or initiatives
•Learning new skills or information
•Social activities and networking
•Higher intensity workouts and building strength
•Making plans and setting goals
•Creative endeavors and problem-solving
•Important presentations or conversations
•Dating and romantic connection
Research suggests that the rising estrogen during these phases enhances cognitive flexibility, verbal fluency, and creative thinking [26]. Your body also tends to recover more quickly from exercise during this time, allowing for more intense training sessions if desired. Studies have also found that women may be perceived as more attractive during ovulation, with subtle changes in skin tone, voice pitch, and even scent [27].
Best Herbs and Teas for the Follicular and Ovulatory Phases
During the follicular and ovulatory phases, the ideal herbs are those that support healthy estrogen metabolism, provide nutrients for rebuilding, and enhance your naturally increasing energy without causing jitters or disrupting sleep. Jovia's Follicular "Nourish" Tea is specifically formulated to support both the follicular and ovulatory phases, as the herbal needs during these phases are complementary:
Nettle Leaf (Urtica dioica): Rich in iron, calcium, magnesium, and other minerals, nettle helps replenish nutrients lost during menstruation and supports the rebuilding process of the follicular phase [28]. Its mild diuretic properties also help clear excess fluids that may have accumulated during menstruation.
Green Tea (Camellia sinensis): Contains moderate caffeine and L-theanine, providing sustained energy without the crash associated with coffee. Green tea also contains catechins that support liver function—crucial for healthy estrogen metabolism [29]. A 2018 study found that green tea consumption was associated with improved estrogen metabolism and reduced oxidative stress markers [30].
Rosemary (Rosmarinus officinalis): This aromatic herb enhances circulation and mental clarity, complementing the natural cognitive benefits of rising estrogen [31]. Rosemary also contains compounds that support liver detoxification pathways involved in hormone processing.
Lemongrass (Cymbopogon citratus): With its bright, citrusy flavor, lemongrass provides refreshing support during the often warm and outgoing follicular and ovulatory phases. Research suggests it has anti-inflammatory properties and may help reduce bloating that some women experience around ovulation [32].
Holy Basil (Ocimum sanctum): An adaptogenic herb that helps the body respond appropriately to stress while supporting balanced energy. Holy basil has been shown to help regulate blood sugar levels, which can help maintain steady energy throughout the day [33].
Schisandra Berry (Schisandra chinensis): Another adaptogen that supports liver function, reduces stress hormone production, and enhances physical performance—all beneficial during these active phases [34]. Schisandra has been used in traditional Chinese medicine to support female reproductive health and vitality.
Dandelion Root (Taraxacum officinale): Supports liver detoxification and helps process estrogen metabolites, which is particularly important as estrogen levels rise [35]. Dandelion is also mildly bitter, which stimulates digestive function and nutrient absorption.
Hibiscus (Hibiscus sabdariffa): This vibrant, tart herb is rich in antioxidants and has cooling properties that balance the warmth of ovulation [36]. Hibiscus also supports cardiovascular health and helps maintain healthy blood pressure, which can fluctuate with hormonal changes.
How to Prepare and When to Drink for Maximum Benefit
To optimize the benefits of your Follicular "Nourish" Tea during both the follicular and ovulatory phases, consider these preparation and consumption guidelines:
Preparation Method:
•Use water at about 185°F (85°C) to preserve delicate compounds in herbs like green tea
•Steep covered for 5-7 minutes
•Consider cold-brewing overnight for a refreshing iced version during warmer months
•Add a slice of fresh ginger or lemon to enhance flavor and benefits
Optimal Timing:
•Begin your Follicular "Nourish" Tea the day after your period ends
•Continue drinking it through your ovulatory phase (typically until day 17)
•Drink 1-2 cups in the morning to support natural energy increases
•Consider an afternoon cup to maintain steady energy throughout the day
•During ovulation specifically, enjoy a refreshing cup before social events or important meetings to enhance natural charisma
•Avoid drinking too late in the day if your blend contains green tea, as the caffeine may affect sleep
Mindful Consumption:
•Set intentions for these growth-oriented phases while enjoying your tea
•Take a moment to appreciate your increasing energy and creativity
•Use tea breaks as mini-meditation moments to center yourself during busy days
•During ovulation, practice gratitude for your body's wisdom and power
•Consider journaling with your morning tea to capture creative insights
Complementary Practices:
•Incorporate iron-rich foods to continue replenishing after menstruation
•Engage in strength-building exercise to take advantage of improved recovery
•Schedule creative or intellectually demanding tasks during these phases
•Spend time outdoors to enhance the natural energy of these phases
•During ovulation, consider more dynamic, expressive forms of movement like dance or team sports
Jovia's Follicular "Nourish" Tea blend combines these supportive herbs in a balanced formula designed to complement your body's natural processes during both the follicular and ovulatory phases. The combination of nutrient-dense, liver-supporting, and gently energizing herbs works synergistically to enhance your natural vitality during these dynamic phases of growth, creativity, and peak energy.
By supporting your body's rebuilding processes and harnessing the natural energy of your follicular and ovulatory phases with a single, thoughtfully formulated tea blend, you can maximize your productivity, creativity, and enjoyment during this vibrant time in your cycle. The right herbal support during these phases helps create a strong foundation for the hormonal shifts to come in the subsequent luteal phase.
Luteal Phase (Days 18-28): Balance and Integrate
Physiological Processes During the Luteal Phase
The luteal phase begins after ovulation and continues until the start of your next period, typically lasting 10-14 days. This phase is named for the corpus luteum—the structure formed from the empty follicle after it releases an egg. The corpus luteum produces progesterone, the dominant hormone of this phase, which prepares the uterine lining for potential implantation of a fertilized egg [37].
Hormonally, the luteal phase is characterized by rising progesterone levels, with estrogen taking a secondary role. If pregnancy doesn't occur, both hormone levels will eventually drop, triggering menstruation. This hormonal shift affects numerous bodily systems and can create significant changes in how you feel both physically and emotionally.
Physiologically, your body is:
•Maintaining the thickened uterine lining
•Experiencing increased progesterone production
•Slightly elevating basal body temperature
•Changing cervical fluid consistency
•Preparing either for pregnancy or menstruation
•Often increasing appetite and caloric needs
Common PMS Symptoms and Challenges
The luteal phase is when many women experience premenstrual syndrome (PMS), a collection of physical and emotional symptoms that can range from mild to severe. Research suggests that up to 90% of women experience at least one PMS symptom, with about 20-40% reporting moderate to severe symptoms that impact daily functioning [38].
Common PMS symptoms include:
Physical symptoms:
•Breast tenderness and swelling
•Bloating and water retention
•Headaches or migraines
•Acne or skin changes
•Food cravings, particularly for carbohydrates and sweets
•Fatigue or sleep disturbances
•Digestive changes
Emotional and cognitive symptoms:
•Mood swings or irritability
•Anxiety or tension
•Difficulty concentrating
•Social withdrawal
•Emotional sensitivity
•Decreased interest in usual activities
While the exact cause of PMS remains incompletely understood, research suggests it involves complex interactions between hormonal fluctuations, neurotransmitter changes, and inflammatory processes [39]. The good news is that many herbal allies can help address these underlying factors and ease the transition through the luteal phase.
Best Herbs and Teas for the Luteal Phase
During the luteal phase, the ideal herbs are those that support healthy progesterone function, calm the nervous system, reduce inflammation, and help manage the mood and physical symptoms commonly experienced during this time. Jovia's Luteal "Balance" Tea is specifically formulated with these needs in mind:
Chasteberry (Vitex agnus-castus): One of the most well-researched herbs for PMS, chasteberry helps balance hormone levels by supporting healthy progesterone production and modulating prolactin levels [40]. A systematic review found that chasteberry was effective for reducing various PMS symptoms, including irritability, mood swings, headache, and breast fullness [41].
Lemon Balm (Melissa officinalis): This calming nervine helps ease anxiety and tension while supporting digestive function—both commonly needed during the luteal phase [42]. Research has shown that lemon balm can increase GABA activity in the brain, producing a gentle calming effect without sedation.
Spearmint (Mentha spicata): Beyond its refreshing flavor, spearmint has been shown to have anti-androgenic properties, which may help with hormonal acne that often flares during the luteal phase [43]. It also aids digestion and can help ease bloating.
Raspberry Leaf (Rubus idaeus): Rich in minerals and astringent compounds, raspberry leaf supports uterine health and can help ease the transition to menstruation [44]. Its nutritional profile also supports overall wellbeing during a potentially challenging phase.
Dandelion Root (Taraxacum officinale): With gentle diuretic and liver-supporting properties, dandelion root helps address water retention and supports the processing of hormones as they fluctuate [45]. It also contains bitter compounds that support digestive function.
Licorice Root (Glycyrrhiza glabra): In small amounts, licorice has adaptogenic properties that help the body respond appropriately to stress [46]. It also has anti-inflammatory effects and can help balance blood sugar, potentially reducing cravings.
Chamomile (Matricaria recutita): This gentle nervine helps calm anxiety and promote restful sleep—often needed during the luteal phase when sleep disturbances are common [47]. Chamomile also has mild anti-inflammatory properties that can help with physical discomfort.
How to Prepare and When to Drink for Maximum Benefit
To optimize the benefits of your luteal phase tea, consider these preparation and consumption guidelines:
Preparation Method:
•Use water at about 190°F (88°C)
•Steep covered for 7-10 minutes to extract the maximum beneficial compounds
•Consider making a larger batch in the morning to enjoy throughout the day
•Add a small amount of honey if desired, as it can help stabilize blood sugar
Optimal Timing:
•Begin your luteal phase tea 1-2 days after confirmed ovulation
•Drink 2-3 cups daily throughout your luteal phase
•Consider a cup mid-afternoon when energy often dips during this phase
•Enjoy a cup in the evening to support relaxation and sleep quality
•Increase consumption if you notice PMS symptoms intensifying
Mindful Consumption:
•Create a calming ritual around your tea preparation
•Practice deep breathing while enjoying your tea
•Acknowledge any challenging emotions without judgment
•Use tea breaks as moments to check in with your needs and boundaries
Complementary Practices:
•Prioritize adequate sleep during this phase
•Consider gentle, restorative movement like yoga or walking
•Reduce caffeine and alcohol, which can exacerbate symptoms
•Increase magnesium-rich foods, which support mood and reduce cramps
•Practice saying "no" to non-essential commitments if energy is lower
Jovia's Luteal "Balance" Tea blend combines these supportive herbs in a balanced formula designed to address the complex needs of the luteal phase. The synergistic action of hormone-balancing, nervine, and anti-inflammatory herbs works to create a sense of equilibrium during what can be a challenging time for many women.
By supporting your body's luteal phase processes with targeted herbal allies, you can transform what might otherwise be a time of discomfort and mood swings into an opportunity for integration, intuitive insights, and self-care. The right herbal support during this phase helps you harness the gifts of luteal energy—including heightened intuition and analytical thinking—while minimizing the challenging aspects that can arise as hormones shift.
Getting Started with Tea Cycling
Embarking on your tea cycling journey is an exciting step toward a more harmonious relationship with your menstrual cycle. While the concept is simple—matching specific teas to each phase of your cycle—implementing it effectively requires some planning and awareness. Here's how to begin your tea cycling practice with confidence and ease.
How to Determine Which Phase You're In
Knowing which phase of your cycle you're currently experiencing is the foundation of effective tea cycling. Here are several approaches to cycle tracking, from simple to more detailed:
Calendar Counting: The simplest method is to mark the first day of your period (Day 1) on a calendar and count forward. In a typical 28-day cycle:
•Days 1-5: Menstrual phase (Menstrual "Comfort" Tea)
•Days 6-17: Follicular and ovulatory phases (Follicular "Nourish" Tea)
•Days 18-28: Luteal phase (Luteal "Balance" Tea)
Remember that these are averages, and your personal cycle length may vary. If your cycle is consistently longer or shorter, adjust the phase lengths proportionally.
Body Literacy: Learning to recognize the physical signs of each phase can help you identify transitions more accurately than calendar counting alone:
•Menstrual phase: Obvious menstrual bleeding
•Follicular phase: Increasing energy, clearer skin, watery or creamy cervical fluid
•Ovulatory phase: Stretchy, egg-white cervical fluid, increased libido, sometimes mittelschmerz (ovulation pain)
•Luteal phase: Thicker cervical fluid, possible breast tenderness, slightly elevated basal body temperature
Basal Body Temperature (BBT): Taking your temperature first thing each morning with a special basal thermometer can help identify ovulation, as your temperature typically rises by about 0.5°F (0.3°C) after ovulation and remains elevated until your next period [48].
Ovulation Predictor Kits (OPKs): These at-home tests detect the surge in luteinizing hormone (LH) that precedes ovulation, helping you pinpoint your transition from follicular to luteal phase more precisely.
Cycle Tracking Apps: Digital tools like Clue, Flo, or Natural Cycles can help you record symptoms and predict upcoming phases based on your personal patterns over time.
For beginners, we recommend combining calendar tracking with basic body literacy observations. As you become more familiar with your cycle patterns, you may wish to incorporate more detailed tracking methods.
Creating a Tea Cycling Routine
Once you have a basic understanding of your cycle phases, it's time to establish a tea cycling routine that works for your lifestyle:
Start Simple: Begin with just one cup of phase-appropriate tea per day. As you experience the benefits and develop the habit, you can increase to 2-3 cups daily.
Prepare in Advance: At the beginning of each cycle, ensure you have all three tea blends on hand so you're ready for phase transitions. Jovia's monthly subscription ensures you never run out of your phase-specific teas.
Create Transition Rituals: Mark the shift from one phase to another with a small ritual, such as journaling about the previous phase while enjoying your first cup of the new phase's tea.
Establish Regular Times: Incorporating tea at consistent times—perhaps morning, afternoon, and evening—helps establish the habit and ensures you don't forget.
Batch Preparation: Consider preparing a larger amount in the morning to enjoy throughout the day, either hot or cold depending on your preference and the season.
Travel Solutions: For days when you're on the go, prepare tea in a thermos or use Jovia's convenient single-serve tea sachets that can be steeped anywhere you have access to hot water.
Tips for Consistency and Best Practices
Consistency is key to experiencing the full benefits of tea cycling. Here are some strategies to help you maintain your practice:
Link to Existing Habits: Connect your tea drinking to established routines, such as having your morning cup while journaling or an evening cup during your wind-down routine.
Visual Reminders: Keep your current phase's tea visible on your counter rather than tucked away in a cabinet.
Track Your Experience: Keep notes on how you feel throughout your cycle and any changes you notice after implementing tea cycling. This feedback can help you refine your practice.
Be Flexible: If you forget a day or mix up your teas, simply resume with the correct tea at your next opportunity. Perfection isn't necessary to experience benefits.
Listen to Your Body: While the phase guidelines are helpful, always prioritize what your body seems to need. If you're feeling particularly anxious during your follicular phase, for example, it's perfectly fine to incorporate some calming luteal phase tea.
Proper Storage: Keep your teas in airtight containers away from light, heat, and strong odors to preserve their beneficial compounds and flavors.
What to Expect When Starting Tea Cycling
As you begin your tea cycling journey, it's helpful to have realistic expectations about the timeline and nature of benefits:
Initial Timeline: Some women notice immediate effects, particularly with symptom-specific herbs like ginger for cramps. However, hormonal balance is a longer-term project. Give yourself at least 2-3 complete cycles to evaluate the full effects of tea cycling.
Gradual Improvements: Rather than dramatic overnight changes, most women experience gradual improvements in symptoms and overall wellbeing. You might first notice reduced PMS symptoms or more stable energy, with additional benefits unfolding over time.
Increased Body Awareness: One of the earliest and most valuable benefits is greater awareness of your cyclical patterns. This awareness itself can be transformative, helping you work with your body rather than against it.
Potential Detox Effects: Occasionally, herbs that support liver function may temporarily increase detoxification, which can cause mild headaches or digestive changes. These typically resolve quickly and are followed by improved wellbeing.
Complementary Benefits: Many women report unexpected positive effects beyond their initial concerns, such as improved digestion, better sleep, or enhanced mood stability throughout their cycle.
Cumulative Results: The benefits of tea cycling tend to build over time as your hormonal systems receive consistent support. Many women find that PMS symptoms continue to decrease with each cycle of consistent tea use.
A 2023 survey of women practicing herbal cycle support found that while 30% noticed benefits within the first cycle, 85% reported significant improvements after three months of consistent practice [49]. Patience and consistency are key to experiencing the full spectrum of benefits.
By starting with these foundational practices and gradually deepening your tea cycling routine, you create a sustainable practice that can support your hormonal health for years to come. Remember that tea cycling is not just about symptom management—it's about developing a more harmonious relationship with your cyclical nature and honoring the unique needs of each phase of your menstrual journey.
Conclusion
The practice of tea cycling represents a beautiful intersection of ancient wisdom and modern understanding of women's health. By aligning specific herbal supports with the changing needs of each phase of your menstrual cycle, you create a foundation for hormonal harmony that extends far beyond simply managing symptoms.
Throughout this guide, we've explored how each phase of your cycle brings unique physiological processes, challenges, and gifts. From the restorative nature of the menstrual phase to the creative energy of the follicular phase, the vibrant expressiveness of ovulation, and the intuitive depth of the luteal phase—each part of your cycle offers valuable opportunities when supported appropriately.
Jovia's thoughtfully crafted three-tea system simplifies this practice while still honoring the nuanced needs of your body throughout your cycle:
1. Menstrual "Comfort" Tea supports you during your period days with soothing, anti-inflammatory herbs that ease discomfort and promote restoration.
2. Follicular "Nourish" Tea provides energizing support for both your follicular and ovulatory phases—recognizing that these phases share similar herbal needs and that the ovulatory phase is typically brief (often just a day or two).
3. Luteal "Balance" Tea offers calming, hormone-balancing herbs to ease the transition through the premenstrual period and support emotional wellbeing.
This streamlined approach makes tea cycling accessible and practical while still providing targeted support for your body's changing needs throughout your cycle.
The herbs and tea blends we've discussed work with your body's innate wisdom rather than overriding it. They offer gentle yet effective support for the complex hormonal dance that orchestrates your menstrual cycle. By providing your body with these plant allies at precisely the right moments, you create the conditions for optimal hormonal balance and overall wellbeing.
As you begin or deepen your tea cycling practice, remember that consistency is key. Start small, be patient with yourself, and observe the subtle shifts that occur over time. The benefits of tea cycling tend to be cumulative, with each cycle building upon the foundation of the previous one.
Perhaps most importantly, tea cycling invites you into a more conscious relationship with your cyclical nature. In a world that often expects unwavering consistency regardless of where you are in your cycle, this practice honors the natural ebbs and flows of your energy, mood, and needs. It transforms your menstrual cycle from something to be ignored or endured into a source of wisdom and power.
We encourage you to approach tea cycling with curiosity and self-compassion. Notice what works for your unique body, adjust as needed, and celebrate the growing awareness of your cyclical patterns. Whether you're seeking relief from specific symptoms or simply wanting to optimize your hormonal health, tea cycling offers a gentle path forward.
Call to Action
Ready to experience the transformative benefits of tea cycling for yourself? Jovia offers a complete collection of three phase-specific tea blends, thoughtfully formulated to support you through every stage of your menstrual cycle:
•Menstrual "Comfort" Tea: Soothing support for your period days
•Follicular "Nourish" Tea: Energizing nourishment for your building and peak energy phases
•Luteal "Balance" Tea: Calming balance for your premenstrual phase
Our convenient monthly subscription ensures you always have the right tea at the right time, delivered directly to your door. Each package includes a helpful phase guide and tracking calendar to support your tea cycling journey.
For personalized support and additional resources, sign up for our newsletter and receive our comprehensive Tea Cycling Guide as a welcome gift.
Your journey to hormonal harmony begins with a simple cup of tea. We're honored to support you every step of the way.
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