Cycle Syncing with Tea & Herbs
supporting your body through each phase
Over the past few months, I’ve tried to be more intentional with the herbs and teas I drink depending on the phase of my cycle. As you know, I like to keep things simple—that’s when my body feels best. And it’s been so interesting to notice how just one herb can make such a significant difference in how I feel—whether I’m on my cycle or not.
Women’s hormones shift dramatically throughout the month—so why not support those changes with intention? Being in tune with your cycle is simply a practice of aligning your nutrition, movement, and self-care with the four phases of your menstrual cycle. One of the most simple, gentle, and effective ways to do this is through herbal teas.
Each phase of your cycle benefits from specific support, and certain herbs can help your body feel more balanced, nourished, and at ease. So, I thought I’d share a few herbs and teas you can incorporate during each phase of your cycle.
But if that feels like too much—no worries at all! You can simply break your cycle into two halves and choose just one herb for each. Keep it simple and doable. The most important thing is that it feels supportive, not overwhelming.
Let’s break it down:
🌑 Menstrual phase (day 1–5)
During your period, your body is shedding the uterine lining, and it’s common to feel tired, bloated, or crampy. This is a time for rest and replenishment.
Herbs to support you:
Nettle Leaf + Red Raspberry Leaf: rich in iron and minerals to replenish what’s lost during bleeding.
Ginger, Peppermint, Fennel: soothe bloating, ease cramps, and support digestion.
🌱 Follicular phase (post-period, roughly day 6–13)
Estrogen is rising and energy is building. This is a great time to nourish your body with minerals that support hormone production.
Herbs to support you:
Nettle Leaf + Red Raspberry Leaf: continue providing key minerals that aid in hormone signaling and overall vitality.
🌼 Ovulatory phase (around day 14–16)
This is your peak energy phase, but it’s also when your body needs help flushing out excess estrogen. Supporting liver health can be especially helpful here.
Herbs to support you:
Dandelion Root, Turmeric, Ginger: promote detoxification and balance hormone levels.
Peppermint, Fennel, Milk Thistle: soothe the digestive system and reduce bloating.
🍂 Luteal phase (post-ovulation, day 17–28)
Your body is preparing for either menstruation or pregnancy, and this phase can come with PMS, mood shifts, and more pronounced bloating or cramping.
Herbs to support you:
Dandelion Root, Milk Thistle, Burdock Root: help the liver metabolize estrogen more efficiently.
Peppermint, Fennel, Lemon Balm: calm bloating and support digestion.
Holy Basil (Tulsi), Red Raspberry Leaf, Ginger: ease cramps, support mood, and bring calm to hormonal craziness.
Or, keep it simple!
If syncing with four phases feels overwhelming, here’s a simplified version:
Phase 1: from period to ovulation (menstrual + follicular)
Nettle leaf: high in minerals to support hormone production and energy levels.
Phase 2: from ovulation to period (ovulatory + luteal)
Dandelion root: a great liver support herb to help process and eliminate excess estrogen, which can be the root of many PMS symptoms.
Let this be a gentle ritual with big impact.
Whether you create a daily tea blend or rotate your herbs with each phase, this practice is a loving way to connect with your cycle.
Keep it simple and keep it consistent. Remember consistency is key!
Sending love,
kenzie
Great information. Thank you for sharing 🫖