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6 Teas with recipes for pain relief from Menstrual Cramps

Abdominal cramps and pain pre- and during menstruation are exceedingly common. For some women, abdominal cramps can be extremely painful, paralyzing, and exhausting. It affects their ability to focus, to be productive, both physically and cognitively, and seemingly brings their daily lives to a stand-still for days, sometimes more than a week.

A simple cup of tea can help relieve some of the pain, relax your abdominal muscles, and help you through your period. A cup of tea can also help alleviate other symptoms like nausea, headaches, and diarrhea, which are also common during menstruation. And the best part, you can have a cup of tea anytime of the day or night, before or after a meal, alone or in company. The humble cup of tea is a simple home remedy, to avoid the discomfort and intense abdominal pain that plagues women every month. There are none of the side-effects that are associated with over the counter or prescription painkillers. Most prescription or over the counter drugs, if taken repeatedly over time can become addictive and damage your health and well-being. Besides the serious possibility of them becoming a harmful addiction, these drugs can cause hormonal imbalance. Hormonal imbalance can have serious consequences for your skin, your mood, your reproductive and cognitive functions. Tea is a natural, holistic, and effective method to relieve the painful symptoms of menstruation and has no side-effects. It's simple, soothing, and effective.

Woman drinking Tea

The Pain Relief Properties of Tea

The Anti-inflammatory Properties

Abdominal pain and cramps are a result of muscle inflammation and contractions. Tea has incredible anti-inflammatory properties, especially herbal tea blends like Ginger tea, chamomile tea, and green tea have powerful anti-inflammatory and antioxidant properties. They reduce inflammation and soothe the muscles which helps relieve pain. They also have antispasmodic properties that reduce muscle spasms which cause intense abdominal pains during menstruation.

The Heat 

For generations women have been holding hot water bottles and heating pads to their lower abdomen to relieve the intense pain of menstrual cramps. The abdominal muscles contract and cramp, leading to inflammation, leading to intense shooting pains. The heat relaxes the muscles and soothes the pain away. The same principle applies to drinking hot or warm liquids like tea. The warm brew relaxes the cramped muscles and reduces pain. Tea also has the added benefit of boosting blood circulation and regulating mood and anxiety.

Energy boosting Properties

Menstrual periods, especially the first couple of days can leave women feeling exhausted and drained of energy. Tea, besides relieving abdominal pain can help you feel more fresh and energized. The rejuvenating and energy boosting properties of tea can help you get back to your work with vim and vigor. Tea improves cognitive abilities like concentration, memory retention, and focus.

Best Teas for Menstrual Cramps

  • Ginger Tea

Ginger has anti-inflammatory, antioxidant, and energy-boosting properties. Ginger tea can also help reduce anxiety, headaches, and regulate mood swings, which are common symptoms of PMS. Studies prove that ginger is more helpful in relieving and reducing pain than non-steroidal anti-inflammatory drugs like Ibuprofen. These studies suggest that the intake of ginger (raw or infused in tea), 2-3 times a day can reduce period cramps. Ginger is also beneficial for skin and hair health.
Ginger Tea


  • You can add pieces of ginger root to a pot of water and bring it to a boil. Strain the ginger out of the hot water and use the ginger-infused water to brew your tea.
  • You can brew a cup of black tea and add grated ginger to it. Strain the tea into cups and enjoy. You can also add a lemon-wedge, or squeeze a little lemon juice, to your tea for an extra bit of zest. It’s the perfect pick-me-up after a long and tiring day.
  • You can choose a black tea blend with ginger roots and brew it as you would a cup of black tea. Teakruthi’s Two Seasons, offers a unique and delicate combination of ginger and peaches. The sweetness of the peaches is balanced with the warm spiciness of the ginger. Its floral and woody undertones are soothing and perfect for a relaxing evening brew.

Also Read- A Cup of Tea for Every Mood

  • Peppermint Tea

The menthol in peppermint tea acts as an antispasmodic. It soothes the muscle constriction of the muscles lining the uterine wall. A 2016 study, shows that peppermint tea is better at reducing menstrual cramps than pain killers. Caffeine and calorie-free, peppermint tea is the perfect brew to enjoy after a meal. It helps regulate sleep patterns, reduces stress and anxiety, and boosts digestion. It is also a good remedy for insomnia and an upset stomach.
Peppermint Tea


  • You can boil the peppermint leaves in a pot of water, drain the leaves out and use the water to brew yourself a cup of tea.
  • You can choose a herbal blend of peppermint tea from one of the premium tea brands available online and brew it as you would any hot cup of tea.

Also Read- Top 10 Peppermint tea benefits for physical and mental health

    • Chamomile Tea

    Rich in anti-inflammatory and antispasmodic properties, Chamomile tea helps relax abdominal muscles and reduces menstrual cramps. Caffeine-free, chamomile tea also has mild sedative properties that help regulate and improve sleep patterns. It relaxes the nerves, reduces muscle spasms, regulates blood pressure, and boosts blood circulation. It is a common natural remedy for irregular sleeping patterns and insomnia.
    Chamomile Tea


    • Add a teaspoon of chamomile tea to a pot of boiling water. Let it brew and infuse for a couple of minutes. Strain the brew into a cup and enjoy. You can add a splash of honey or a lemon wedge according to your tastes. Enjoy a cup of chamomile tea after dinner for a restful night of sleep.
      • Green Tea

        Green tea has diuretic properties and helps decrease water retention which in turn helps reduce the bloating that occurs during menstruation. It’s anti-inflammatory properties help reduce the pain caused by menstrual cramps. Rich in powerful catechins, green tea boosts blood circulation and reduces inflammation. A study suggests that green tea consumption can help treat uterine fibroids, which is one of the most common causes of lower abdominal pain in women across different age groups. The study further reports that green tea consumption helps boost blood circulation and relaxation of the vascular tissues lining the walls of the uterus.
        Green Tea


        • Bring a pot of water to boiling point and turn the heat off. Add a teaspoon of green tea leaves to the pot of boiling water and cover it. Let it brew for a minute. Strain the tea into cups and add a splash of honey or sugar to taste, and enjoy. Teakruthi’s Mythical Green offers a mild, roasted flavor with warm woody undertones. You can enjoy it as a hot brew or use it for iced tea in the summer.
        • Raspberry leaf Tea

        Extracted from the raspberry leaves, this tea has a long history of use in traditional European medicine. Raspberry leaf tea contains antispasmodic and anti-inflammatory properties. It reduces the severity of muscle contractions during menstruation and relieves abdominal pain. Fragrine, found in raspberry leaf tea strengthens and tones the inner lining of the uterus which relaxes the vascular tissue and boosts blood circulation. Research suggests that raspberry leaf tea can reduce excessive bleeding during menstruation and strengthen the womb. It has been used in traditional medicine to treat reproductive ailments. Raspberry leaf tea also regulates hormones which help relieve anxiety and stress during and before menstruation. 


        • Add raspberry leaves to a pot of water and simmer for a few minutes. Strain the brew and serve into cups. You can add honey or sugar to your taste. It has a tart, fruity flavor and aroma. 
        • You can choose a herbal blend of raspberry tea and brew it as you would any hot cup of tea. Teakruthi’s So Berry Ceylon, crafted with the freshest fruits, offers a tantalizing bouquet of berries, apples, and sultanas. It is like summer in a cup.
        • Cinnamon Tea

        Cinnamon has anti-inflammatory and antispasmodic properties. Well-known for its use in Ayurvedic medicine, cinnamon reduces inflammation and relieves abdominal pain caused due to the contraction of the muscles. A study suggests that cinnamon tea not only reduces abdominal pain caused by menstrual cramps, it can also reduce menstrual bleeding and boost sexual and reproductive health.

        Cinnamon Tea


        • You can add cinnamon to a pot of boiling water. Strain the infused water and use it to brew tea.
        • You can add cinnamon when brewing black tea. You can also add milk, honey, and sugar according to taste to brew yourself a cup of Chai tea. 
        • You can cinnamon blend tea and simply brew it as you would a cup of black tea. Teakruthi’s Cinnamon Chai, offers a warm spicy zest with robust woody undertones.

        Also Read- What is Cinnamon Tea and what are its health benefits?




        About the author

        Neha Sen

        Neha Sen

        Contributing author

        Born in Assam, India, Neha spent her weekends growing up drinking endless cups of tea with her grandmother who read Ruskin Bond to her in between sips. Voted ‘least likely to dance at a party.’ A lifelong admirer of all things tea and literature. The day starts with a cup of tea and ends, well… a cup of tea, and a book.

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