Benefits of Herbal Teas for Women’s Health: Skin, Sleep, Digestion and More

Enjoying a cup of tea during the day is more than a simple pleasure to give ourselves to relax for a moment. It’s also an excellent way of incorporating into a balanced diet a source of functional ingredients that can help improve our health in more than one way. In this article, we will explore six benefits of drinking herbal teas to support women’s health and the most common ones for each purpose. Difference between “Tea” and “Herbal Tea” Although they may sound the same thing, tea and herbal tea do not necessarily refer to the same type of beverage. In fact, traditional tea is made from the leaves of the Camellia sinensis plant, while herbal tea is typically a blend of various herbs, flowers, and fruits, making it caffeine-free. Tea (or “true tea”) refers to the common beverage made from leaves and buds or twigs of the plant Camellia Sinensis, and it represents the second most consumed beverage in the world after water. The four major types of true teas that we can find are black tea, oolong tea, green tea, and white tea [1]. Herbal tea (also called tisane) usually refers to infusions made of fruit or other herbs that do not contain Camellia sinensis . For instance, herbal teas can be made with fresh or dried flowers, immature fruits, leaves, seeds, and/or roots by steeping (infusion) or boiling (decoction) the source materials, including herbs [1]. Examples of popular herbal teas are: Chamomile tea Chamomile tea is renowned for its calming properties and may help with sleep and relaxation. Chamomile tea is often used as a natural remedy that may promote relaxation and improve sleep quality, making it a popular choice for those seeking restful nights. Peppermint tea Peppermint tea is often enjoyed for its refreshing taste and may aid in digestion and alleviate headaches. Peppermint tea not only offers a refreshing flavor but also is believed to have digestive benefits, helping to soothe an upset stomach and relieve headaches. Lavender tea Lavender tea is celebrated for its soothing aroma, which may contribute to stress relief and better sleep quality. Lavender tea is well-known for its calming qualities, which may assist in reducing anxiety and enhancing overall sleep quality for better rest. Ginger tea Ginger tea is commonly used for its potential digestive benefits and to support overall wellness. Hibiscus tea Hibiscus tea is not only flavorful but is also rich in antioxidants, which may promote heart health. Fennel tea Fennel tea is appreciated for its digestive properties and may help relieve bloating and discomfort. Rooibos tea Rooibos tea is caffeine-free and rich in antioxidants, making it a great choice for overall health. Echinacea tea Echinacea tea is often associated with immune support and is commonly consumed during cold seasons. Yerba mate Passiflora tea Cinnamon tea Licorice root tea Many commonly consumed herbal teas do not contain detectable caffeine levels like true teas [1]. This difference makes herbal teas ideal for consumption at any time during the day, even at night. Herbal teas are often considered a great choice for those seeking caffeine-free alternatives, allowing for comfortable enjoyment without the jitters associated with caffeine. Nonetheless, this article will also include true teas in the discussion of herbal teas and their potential benefits. Benefits of Herbal Teas for Women’s Health In general, herbal teas, when consumed within a balanced diet, may improve the antioxidant status and reduce oxidative stress [1], which supports most of the health benefits they can provide to our bodies. Some of those benefits include: These \1 may help combat various health issues by protecting cells from damage caused by free radicals. 1. Protect Skin from Photoaging Effects. Skin photoaging is a degenerative process mediated by external factors such as ultraviolet (UV) radiation due to periodic and continuous sun exposure. UV radiation induces skin changes characterized by burning, loosening of the collagen and elastin fibers, and reduced integrity of the skin, all due to an exacerbated and UV-mediated production of reactive oxygen species (ROS) [2], that promote what is known as oxidative stress. Related reading All of Green Tea Benefits for Skin, You Need to Know! Best Anti-Aging Foods for Skin: What Eat to Look Younge Beauty Sleep for Skin: Research, Benefits, and What Effects? (+4 Tips for Better Results) Our body has an internal antioxidant defense system able to fight oxidative stress. However, overexposure to free radicals and ROS can challenge our defenses, and external sources of antioxidants are needed to prevent oxidative damage [1]. Herbal teas are excellent sources of antioxidants to support this protection. Green tea is a potent source of exogenous antioxidants that could neutralize excess endogenous ROS inside the body, thereby diminishing the impact of photoaging. Studies suggest that green tea may increase collagen and elastin fiber content and suppress collagen-degrading enzyme MMP-3 production in the skin, conferring an anti-wrinkle effect [2]. Herbal teas such as hibiscus, rooibos, and yerba mate , have also been demonstrated to be important sources of antioxidant substances able to contribute positively to the reduction of oxidative stress and prevent oxidation-related stresses linked to aging [3]. These herbal teas not only offer \1 but also contribute to overall \1 by supporting skin vitality. These herbal teas are not only flavorful but also provide essential antioxidants that can help combat aging effects on the skin. NOTE: it’s important to mention that these skin protective properties are more significant and effective when skincare products formulated with these herbal teas are topically applied and that the best way to protect us from sun damage is by using sunscreen daily. 2. Improve Sleep Quality. Some herbal teas can ease the relaxation of the mind and promote a good night of sleep. By incorporating these \1 into your evening routine, you may enhance your sleep quality and overall \1. Many women find that \1 into their evening routine can create a calming atmosphere, which may improve overall sleep quality. C hamomile tea is widely regarded as a mild tranquilizer and sleep-inducer. Its sedative effects may be due to several compounds able to bind to benzodiazepine and GABA receptors in the brain, modulating a sedative-hypnotic activity. Among these compounds, apigenin (a type of flavonoid) has been identified and associated with such activity [4]. Sleep quality can be a significant issue for postnatal women. In terms of supporting women’s health, chamomile tea, and lavender tea maybe recommended during postpartum as a complementary approach to alleviating depression and sleep quality problems [5][6]. Incorporating these teas into a nightly routine may help create a \1, ultimately supporting better sleep hygiene. Postpartum women may particularly benefit from these herbal teas, as they can provide a soothing effect during a challenging time. These herbal options are thought to be gentle and may \1 during the postpartum period, making them a valuable addition to self-care practices. These practices can be essential for \1, especially during the transitions often experienced after childbirth. Passiflora tea is another popular sleep aid used to treat sleep disturbances due to its sedative action. One study suggested that the consumption of a low dose of Passiflora incarnata , in the form of tea, yields short-term subjective sleep benefits for healthy adults with mild fluctuations in sleep quality [7]. 3. Support Digestion and Gastroprotection. Some herbal teas are traditionally used to alleviate gastrointestinal conditions and facilitate digestion. These teas are often recommended for their natural properties that may \1 and support gastrointestinal health. Chamomile tea is particularly popular for relieving digestive disorders and gastrointestinal irritation. It is especially helpful in dispelling gas, soothing the stomach, and relaxing the muscles that move food through the intestines [4], easing digestion. This makes chamomile tea a \1 for those seeking relief from common digestive issues, contributing to a more comfortable digestive experience. This tea's calming properties can make it a \1 looking for a natural way to ease digestive discomfort. Peppermint tea has also been associated with an antispasmodic effect. Research has shown that peppermint tea might induce a relaxation effect on the gastrointestinal tissue [8], soothing stomach discomfort. Peppermint tea is not only soothing but also known for its refreshing taste, making it a popular choice for digestive relief. By potentially \1 in the digestive tract, peppermint tea may help to alleviate discomfort after meals. Ginger has also been studied for its gastroprotective properties, supported by several studies that have reported ginger as a digestive enhancer [9]. Ginger is often recommended as a natural remedy for various digestive issues, highlighting its long-standing use in traditional medicine. This suggests that ginger could be a \1 for those looking to enhance their digestive health through dietary means. 4. Act as Immune boosters. Herbal teas can also be bestowed with functional ingredients with immunomodulating properties, protecting against various diseases [10]. These \1 can play a crucial role in enhancing overall health and resilience against infections. These properties can significantly enhance immune function, potentially leading to fewer illnesses. These properties may help support the body's natural defenses, making herbal teas a \1 to a balanced lifestyle. Incorporating herbal teas into your routine may offer a natural way to boost immunity alongside a nutritious diet. For instance, an article reviewing Plants as Effective Immunity Mediators highlighted the importance of green tea, ginger, echinacea, and licorice as natural immune boosters, which may act by several mechanisms and pathways that eventually lead to improvement in the immune response and defense system in our body [10]. Green tea , due to its high content of polyphenols, can enhance our antioxidant defenses, modulate detoxification enzymes, and stimulate immune function. Several studies have evidenced that polyphenols derived from tea possess bioactivity to delay the onset of risk factors associated with disease development [11]. 5. Relieve Menstrual Cramps. As women, we know that period cramps can certainly be painful and interfere with our daily lives. In this case, you may also benefit from herbal teas made from fennel, chamomile, ginger, or cinnamon during these days of the month to reduce the associated pain. Fennel tea is a source of a substance known as anethole, which can bind to the dopamine receptor, neutralizing oxytocin and prostaglandin-induced pain and spasms. Fennel may also induce menstrual bleeding in shorter intervals, which in turn decreases pain [12]. Chamomile flowers contain many compounds, including flavonoids with antispasmodic effects and bisabolol with anti-inflammatory activity. Chamomile is a plant widely known for its analgesic effects, but it may also increase menstrual blood flow, delivering therapeutic effects to treat menstrual pain [12]. Ginger It is also useful in minimizing menstrual cramps and relaxing muscular spasms. Studies have attested to the efficacy of ginger in treating menstrual pain, considering it as effective as conventional anti-inflammatory drugs [13]. The same is true for cinnamon , which has additionally been shown to reduce pain intensity and shorten its duration [14]. Risks and Safety Considerations Although the consumption of herbal teas is believed to be safe, it’s important to consider the following aspects: It's advisable to consult with a healthcare professional, especially for those with underlying health conditions or who are pregnant. It's always wise to approach herbal tea consumption with \1 with other medications or health conditions. Always prepare and consume herbal teas at the recommended dose to avoid potential adverse effects. They are safe when consumed in moderation: 2 to 3 cups daily is more than ok. This guideline encourages mindful consumption, ensuring that herbal teas are \1 without adverse effects. If you are taking any medication , always notify your doctor of the herbal teas that you are concomitantly consuming. Why? Some herbal teas can change how your medicine behaves and metabolizes in your body, creating interactions that can affect the efficacy and safety of drugs (your medicine can stop working or become toxic). If you are pregnant Always consult your doctor about whether you can consume a certain type of herbal tea and how many cups per day are advised. Consulting a doctor is crucial because some herbal teas may contain ingredients that are not safe during pregnancy, ensuring both \1 and \1. Consulting a doctor is especially important since some herbal teas may contain \1 that could be harmful during pregnancy, affecting both the \1 and the developing baby. This highlights the importance of \1 to ensure the safety and well-being of both mother and child. · Herbal teas are not a replacement for pharmacological therapies. If you have a health-related problem , we advise you to seek medical assistance . Herbal teas aim to support health rather than cure a disease. While herbal teas can complement health, they are not intended to \1 conventional medical treatments; it is vital to \1 any health issues with a qualified professional. It's important to understand that while herbal teas may offer supportive benefits, they should not be considered a substitute for traditional medical treatments, especially if you have a serious health concern. THE TAKEAWAY If you are looking for alternatives to enhance your health in different aspects, adding herbal teas to your daily diet can indeed be beneficial. Whether you want to relax and prepare for a good night of sleep, alleviate discomforts, or boost your overall health and defenses, there is always an herbal tea option to fit your needs. Nonetheless, keep in mind that herbal teas are intended to support your overall health and well-being and they should never be intended to treat or cure any disease. Related reading Raspberry Leaf Tea Benefits For Females: Pregnancy, Skin Period, and More The Benefits of Probiotics for Skin Health: Research, Effects and How to Use It REFERENCES [1] Chandrasekara, A., & Shahidi, F. (2018). Herbal beverages: Bioactive compounds and their role in disease risk reduction – A review. Journal of Traditional and Complementary Medicine, 8 (4), 451–458. https://doi.org/10.1016/j.jtcme.2017.08.006 [2] Prasanth, M. I., Sanlier, N., Chaiyasut, C., & Tencomnao, T. (2019). A Review of the Role of Green Tea (Camellia sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy. Nutrients, 11 (2), 474. https://doi.org/10.3390/nu11020474 [3] Lima, M. P., Boulanger, E., Tessier, F. J., & Takahashi, J. A. (2022). Hibiscus, Rooibos, and Yerba Mate for Healthy Aging: A Review on the Attenuation of In Vitro and In Vivo Markers Related to Oxidative Stress, Glycoxidation, and Neurodegeneration. Foods, 11 (12), 1676. https://doi.org/10.3390/foods11121676 [4] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future (Review). Molecular Medicine Reports, 3 (6). https://doi.org/10.3892/mmr.2010.377 [5] Chang, S., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing, 72 (2), 306–315. https://doi.org/10.1111/jan.12836 Chamomile tea has been studied for its potential ability to enhance sleep quality, especially in women experiencing sleep disturbances after childbirth. [6] Poswal, F. S., Russell, G., Mackonochie, M., MacLennan, E., Adukwu, E., & Rolfe, V. E. (2019). Herbal Teas and their Health Benefits: A Scoping Review. Plant Foods for Human Nutrition, 74 (3), 266–276. https://doi.org/10.1007/s11130-019-00750-w Herbal teas are gaining attention for their various health benefits, making them a popular choice for those seeking natural wellness solutions. [7] Ngan, A., & Conduit, R. (2011). A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora Incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality. Phytotherapy Research, 25 (8), 1153–1159. https://doi.org/10.1002/ptr.3400 Passionflower tea has been investigated for its effects on sleep quality, suggesting it may offer a natural option for improving restfulness. [8] McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy Research, 20 (8), 619–633. https://doi.org/10.1002/ptr.1936 [9] Anh, N. D. Q., Kim, S. Y., Long, N. T., Min, J. J., Yoon, Y. S., Lee, E., Kim, M., Kim, T., Yang, Y. J., Son, E., Yoon, S. M., Chi, N. T. D., Kim, H., & Kwon, S. W. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients, 12 (1), 157. https://doi.org/10.3390/nu12010157 [10] Ahmed, M. M., Butt, M. S., Qayyum, M. M. N., & Suleria, H. a. R. (2014). Immunity: Plants as Effective Mediators. Critical Reviews in Food Science and Nutrition, 54 (10), 1298–1308. https://doi.org/10.1080/10408398.2011.633249 [11] Serafini, M. (2011). Health Benefits of Tea. Herbal Medicine – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK92768/ [12] Sharghi, M., Mansurkhani, S. M., Larky, D. A., Kooti, W., Niksefat, M., Firoozbakht, M., Behzadifar, M., Azami, M., Servatyari, K., & Jouybari, L. (2019). An update and systematic review on the treatment of primary dysmenorrhea. JBRA Assisted Reproduction. https://doi.org/10.5935/1518-0557.20180083 [13] Negi, R., Sharma, S. K., Gaur, R., Bahadur, A., & Jelly, P. (2021). Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis. Cureus. https://doi.org/10.7759/cureus.13743 For those interested in \1, this study provides insights into how ginger may offer \1. For those interested in women's health, this study provides insights into how ginger may offer relief for menstrual discomfort. [14] Xu, Y., Yang, Q., & Wang, X. (2020). Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. Journal of International Medical Research, 48 (6), 030006052093617. https://doi.org/10.1177/0300060520936179 This research highlights the potential benefits of herbal remedies like cinnamon and fennel, which could be considered for managing primary dysmenorrhea. This research highlights the potential benefits of herbal remedies like cinnamon and fennel, which may be useful for managing primary dysmenorrhea, a common condition affecting many women. This research highlights the \1 like cinnamon and fennel, which could be considered for managing \1. These herbal remedies may offer \1 for alleviating menstrual discomfort, making them a topic of interest for women seeking holistic health options. Ulike Welcome to Ulike! We hope our expertise can bring value to you.