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, period pain and PMDD. We’ve looked at all the ways to relieve these female ailments that are inherent to the menstrual cycle. You can find our main articles on the topic at the end of this article if you’d like to learn more. 👇🏻
Menstrual pain and painful periods are a central issue in a woman’s life! Being able to experience your period comfortably and enjoy real menstrual well-being should be accessible to everyone!
Today, we’re focusing on all the period-friendly wellness drinks that can help you feel better during your cycle: cosy hot drinks (herbal teas, infusions, teas, matcha) as well as cold drinks (smoothies, infused waters, fruit juices).
Soothing anxiety, easing stress, relaxing muscles, relieving cramps, boosting your energy – each drink can help you at different times in your menstrual cycle. It’s worth looking into the benefits of plants and herbal medicine to improve your menstrual wellbeing.
So what will your new favorite drink be? A soothing green tea? Refreshing coconut water, or an energizing juice? Here we share new ideas to try and all the benefits of the plants you can drink to feel good and well.
In this article:
Hydration and the menstrual cycle: let’s break it down 🍵 Hot drinks: teas and herbal infusions 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, concentrated energy and wellbeing In short: learn to love your period instead of suffering through it! FAQ: menstrual wellness drinks To learn more... Want leak-free, stress-free periods?
Hydration and the menstrual cycle: let’s break it down
Before we share our best drink recipes for a calmer menstrual cycle, let’s talk hydration! Did you know that water is truly essential during painful periods (even more than the rest of the month)? By supporting the elimination of toxins and limiting water retention, it reduces bloating and cramps. For maximum comfort, aim for 2 to 2.5 liters a day to get through these delicate days more smoothly. Throughout the hormonal and menstrual cycle, water helps regulate body temperature. It offsets the hormonal fluctuations that occur, especially in the luteal phase. By maintaining fluid balance, it helps prevent fatigue and irritability linked to PMS.
Recommended water intake according to the phases of the menstrual cycle
|
Menstrual cycle phase |
Recommended water intake |
Benefits provided |
| Period (5–7 days) |
At least 2.5 liters |
Compensation for blood loss and maintenance of blood volume. |
| Follicular phase (day 7–14) |
at least 2 liters |
Support for metabolic functions and preparation 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 linked to estrogen + water retention due to progesterone. |
Why does water help with menstrual bloating? It reduces water retention by signaling to the body that it can release stored fluids. The solution? The recommended 2.5 liters a day during your period for optimal effect.
With 30% of women affected by mood swings linked to their cycle, water offers simple comfort. By hydrating tissues and helping eliminate waste, it stabilizes emotions.
Struggle to drink enough water? You’re not the only one! To help, you can combine your daily water bottle with hot or cold drinks that will help you stay hydrated. The real bonus? You’ll be able to hydrate in a different way while also consuming plants/herbs/fruits with very interesting benefits that can really help you better cope with period symptoms.
🍵 Hot drinks: teas and herbal infusions
Green tea and matcha, effective natural remedies
Want to relieve your menstrual cramps naturally? Some green teas are real wellness treasures. Their secret? Active compounds that soothe spasms and reduce inflammation.
Between 50% and 80% of women experience menstrual pain. These kinds 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 more delicate times.
These days, specific green teas are easy to find in grocery stores, organic shops and pharmacies to help with period pain and related issues: endometriosis-related stress, for instance. Matcha tea is highly anti-inflammatory.
Herbal teas
Herbal teas and infusions made from flowers and/or plants are precious allies throughout your menstrual cycle. Take an interest in the powers and benefits of plants.
Did you know that chamomile relaxes the uterine muscles thanks to its antispasmodic properties? Combined with verbena, it also soothes bloating linked to hormonal fluctuations. This calming duo offers welcome relief to help you get through days of cramps and irritability more peacefully.
Herbal medicine can be surprisingly effective. Be careful though, it’s not a cure-all for every ailment!
Here are the medicinal plants to prioritize for relieving period pain:
Chamomile: soothes cramps thanks to its antispasmodic properties and reduces inflammation.
Yarrow: relieves primary dysmenorrhea (menstrual cramps) thanks to its hemostatic and muscle-relaxing effects.
Ginger: reduces premenstrual syndrome symptoms thanks to its natural anti-inflammatory action.
Lemon verbena: promotes relaxation and helps reduce bloating linked to hormonal fluctuations.
Lemon balm: helps regulate mood swings and reduce stress associated with painful periods.
Yarrow, also known as “women’s herb” and used since Antiquity, relaxes smooth muscles. This traditional plant reduces inflammation thanks to its flavonoids and phenolic acids. An Iranian study confirmed its effectiveness on primary dysmenorrhoea, with 86% of participants satisfied from day one.
Louloucup recommends… the Margot medium-flow period panty
- A very pretty plain black period panty with a wide lace waistband.
- The Louloucup teen menstrual swimwear range allows girls to enjoy their summer more peacefully while dealing with their first periods.
- Margit is available from size XS to XL and in plus sizes from 2XL to 3XL.
- This Louloucup model absorbs the equivalent of 2 to 3 tampons. These period panties are perfect for light flows, irregular spotting and normal periods.
- Margot has flat seams and a very thin fabric, nylon. It’s therefore an extremely discreet style, almost invisible.
- The inner lining in contact with your intimate area is 95% organic cotton to ensure softness, comfort and safety.
Spotlight on ginger and lemon herbal tea, an age-old, effective remedy
🌱 Ginger, a precious 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, with a soothed belly and a more stable mood.
🌱 Lemon boosts the effect with its vitamin C, while honey softens the ginger’s kick. This trio wakes up your energy and soothes bloating. Zero constraints: you can adjust the dose to match how intense your pain is, for tailored relief.
🌱 PMS nausea meets its match with ginger. Its natural compounds soothe the stomach by reducing intestinal contractions. One warm cup is enough to help you feel calm again, especially if you combine it with deep breathing for a stronger effect.
🌱 Use and frequency: 3 days before your period, and repeat 3 times a day for maximum effect.
Did you know? Hot water helps relax the muscles in your lower abdomen and improve blood circulation. You can also make golden milk with turmeric, known for its anti‑inflammatory properties.
Flavored drinks, for enjoyable hydration
Craving a bit of zest during your period? Fruit-infused waters are ideal for adding flavor while staying hydrated. Lemon, cucumber, strawberry or basil: personalize them to your taste for a refreshing, digestion-friendly break. It’s another way to hydrate without getting bored!
Cold herbal infusions are a smart wellness alternative. Chamomile and fresh mint infused cold help soothe bloating and irritability. Easy to prepare the night before, you can enjoy them chilled and unsweetened for maximum benefits.
For a natural detox, citrus and nettle waters support the elimination of toxins. They help regulate hormonal balance thanks to their antioxidants. A splash of lemon and a few green leaves are enough to give your liver and kidneys a gentle boost.
Coconut water, a concentrate of natural electrolytes
Coconut water is a valuable ally for getting through painful periods. Rich in potassium, magnesium and sodium, it helps rebalance the electrolytes lost during your cycle. Zero hassle: enjoy it first thing in the morning or between cramps for ultra‑effective, delicious hydration.
Potassium and magnesium relax muscles that are tense from cramps. The first regulates muscle contractions, the second soothes the nervous system. The result? Overall relaxation and reduced bloating. A real dream team, they provide relief without stressing the body.
For bloated tummies, coconut water helps reduce water retention thanks to its ideal potassium/sodium ratio. One glass a day is enough to bring back lightness and comfort during the most uncomfortable phases.
It’s easy to enjoy it as a refreshing snack or as a smoothie base. Fresh and sparkling, it also works in the kitchen for detox ice cubes. Handy to carry with you, it’s always on hand to keep your days running smoothly.
Fresh fruit juices, natural energy boosters
Need an energy boost during your period? Menstruation can leave you feeling tired. Juices rich in vitamin C help support an immune system weakened by hormonal drops. Citrus fruits, pomegranate or blackcurrant: rely on these fruits to get through your period with pep and vitality.
Red fruit juices help thin the flow thanks to their antioxidants. Blueberries and raspberries also support blood circulation. Ideal for smooth digestion and a steady flow with no nasty surprises.
Fresh pineapple juice relaxes tense muscles thanks to bromelain. This natural enzyme reduces the inflammation responsible for cramps. Use the whole fruit to keep all its pain-relieving properties.
We remain cautious about the ingredients in store-bought juices. Added sugar can worsen bloating and mood swings. No compromise: opt for homemade recipes or organic 100% pure juice versions without hidden additives.
Vitamin-packed smoothies, concentrated energy and wellbeing
Iron‑rich smoothies help make up for blood loss and fight fatigue. Packed with spinach, blueberries and almonds, this energising drink boosts your energy without feeling heavy. We love it for how convenient it is and how refreshing it feels first thing in the morning – perfect for getting through days of cramps and tiredness more calmly.
Hydration, soothing herbal teas and energizing juices: rely on these natural allies to ease painful periods. By adding these smart drinks from the first signs of your cycle, you combine pleasure and relief for gentler days. Zero hassle, just comfort in every sip!
In short: learn to love your period instead of suffering through it!
Remember, herbal medicine can help and relieve you. However, it’s not the only way to feel good or feel better during your period and throughout your cycle. There are many things you can put in place to reach real menstrual well-being. 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 period journal and jot down your symptoms – but not only that, it can also be a real emotions diary.
During your period, give yourself permission to slow down. It’s a slightly special time of the month, so it’s normal to feel a bit tired. Take this time for yourself—to reflect, rest and listen to your body.
For calmer periods: set up a cozy period routine or self-care ritual for your cycle.
To chase away stress: do a bit of exercise—physical activity releases endorphins.
Throughout your cycle, take care of yourself and pay attention to your diet.
For stress-free periods with no leaks and no mental load, choose period products that are healthy, eco-friendly, soft and cool. Louloucup offers high-quality period panties, menstrual swimwear and menstrual cups!
FAQ: menstrual wellness drinks
Which drinks should you avoid during your period?
Sodas and alcohol put extra strain on a body already challenged by your period. It’s best to avoid caffeine, which constricts blood vessels, and sugar, which disrupts your mood. Fizzy drinks worsen bloating. Caffeine increases anxiety and disrupts hormones.
It’s also wise to cut down on salty and sugary foods. Too much salt promotes water retention and abdominal pain, while sugar can worsen mood swings and fatigue.
Can you drink these beverages during pregnancy?
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-medication should be avoided, whether with regular medicines or herbal treatments.
Although some herbal remedies are considered safe, a healthcare professional’s opinion is essential to assess whether they’re appropriate. Drinking ginger tea can be considered in case of nausea, but without exceeding the recommended doses. Make water your main drink, and consume coffee and tea in moderation due to their caffeine content.
Are there any contraindications to these drinks?
Herbal medicinal teas can provide relief, but they contain active compounds that may cause side effects or interact with medical treatments. It’s therefore important to use them carefully and consult a specialist.
Some plants are not recommended in certain situations. In case of intense, prolonged, or disabling pain, it is essential to consult a doctor or gynecologist to rule out any underlying pathological problem.
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