Sipping in Sync: My Favorite Tea Blends for Each Phase of the Cycle
A ritual of warmth, nourishment, and quiet connection to your inner rhythm.
There are days when the world feels loud—when your body aches, your mood dips, or your energy disappears and you can’t quite explain why. If you’ve ever felt that way, you’re not broken. You’re just cycling.
No one really taught us how to understand our cycles—let alone how to care for ourselves inside them. But over time, I’ve learned to listen. To honor the rhythm beneath the rush. And one of the simplest, most comforting ways I’ve done that is through tea.
Brewing tea has become a ritual I return to again and again. Not just for the warmth or taste, but for the pause. The intentional care. The way each herb seems to meet me exactly where I am—whether I’m bleeding, blooming, shifting, or slowing down.
Below, I’m sharing my favorite herbal blends for each phase of the menstrual cycle. They’re simple. Grounding. Supportive. Think of them as gentle companions for wherever you are in your rhythm.
🌑 Menstrual Phase (Days 1–5) — Inner Winter
A time for rest, reflection, and gentle nourishment.
Your energy is drawing inward. The body is shedding. This is your deepest time of release—and your invitation to soften.
Go-to blend:
Raspberry leaf – tones and supports the uterus
Chamomile – calms the nervous system
Ginger – eases cramps and encourages circulation
Rose petals – for heart-softening and emotional tenderness
Optional add-in: a splash of honey or a cinnamon stick for warmth.
Ritual tip: Sip this tea in silence, under a blanket, with one hand on your womb.
🌱 Follicular Phase (Days 6–13) — Inner Spring
A time for renewal, inspiration, and gentle growth.
Energy is rising. Hormones are rebalancing. It’s a great time to support detoxification and lightness as you begin again.
Go-to blend:
Nettle leaf – mineral-rich and energizing
Spearmint – supports estrogen balance and refreshes
Lemon balm – brightens mood and calms anxious energy
Lemongrass – cleanses and uplifts
Optional add-in: fresh lemon slices or lemon zest for brightness.
Ritual tip: Brew in the morning and sip as you plan or dream. Let it feel like a fresh start.
🌕 Ovulation Phase (Days 14–16) — Inner Summer
A time of radiance, connection, and openness.
Your body is vibrant and magnetic. Emotions run high—in joy, in creativity, in desire. This is the moment to nourish your radiance and support the liver in hormone metabolism.
Go-to blend:
Red clover – supports hormone balance and detox
Peppermint – refreshing and energizing
Hibiscus – cooling, antioxidant-rich, and heart-opening
Rose hips – vitamin C and gentle immune support
Optional add-in: a touch of honey or lavender buds for softness.
Ritual tip: Enjoy outside if you can—on the porch, in the garden, or with bare feet on the earth.
🍂 Luteal Phase (Days 17–28) — Inner Autumn
A time of deep feeling, discernment, and slowing down.
Energy begins to wane. Emotions may intensify. The body is preparing to release again. This is the time to support progesterone, soothe irritability, and offer yourself softness.
Go-to blend:
Dandelion root – supports the liver and digestion
Vitex (chasteberry) – supports hormonal balance and mood
Lavender – soothes nervous system tension
Cinnamon – stabilizes blood sugar and brings warmth
Optional add-in: oatstraw or ashwagandha for added nervous system support.
Ritual tip: Light a candle, sip slowly, and write what you’re letting go of.