In excess caffeine ignites your stress response, plus risks draining some key nutrients as magnesium, and there could be unhelpful when it comes to period cramps. This is made from a mix of organic chicory, Turkish figs, malted barley, wheat and Greek acorns which makes it completely natural.

Chicory is known to have a positive impact on the digestive processes so, if you are feeling a little queasy as a result of your period, this coffee substitute can have a doubly useful effect.

It's important to bear in mind that decaf tea or coffee options are often made by extracting the caffeine with the help of chemicals, therefore, simply adding another pro-inflammatory element instead. Extra advice: Balance Mineral Drink is another great alternative to coffee - its impressive vitamin and mineral content is great natural way to boost your energy!

A good, fresh, nutrient-packed smoothie could help to ease period pain, especially if it's full of leafy green veggies! This kiwi and ginger green smoothie , for example, provides vitamins and minerals that your body may be lacking at this time of the month.

Amongst the list of ingredients are almond milk and spinach which are good sources of magnesium and iron. Many women struggle with fatigue and low energy during their period, and these can be made worse by low iron levels so, at this time, it can prove helpful to up your intake of this valuable mineral.

Magnesium, on the other hand, has a relaxing effect on muscles which helps to ease cramps. Plus, it can also impact upon mood, working to reduce anxiety and encourage better sleep! Or, why not try our super fruit and veg green smoothie?

You can choose a range of flavours to add to your smoothie — why not include some flaxseeds for some bloat-busting fibre and anti-inflammatory omega-3? Or, throw in some pineapple for a healthy dose of bromelain, another anti-inflammatory that can help with your period pains.

Celery also makes a great addition to any smoothie, as its impressive potassium content can help to manage bloating. You can also find a whole variety of smoothie recipes on our food hub! It's well recognised that smoothies are good for us, but there are a few things to consider to make sure you are getting the maximum benefits they can provide.

Watch my video for my tips on how to make your smoothies even healthier. Ginger is a great ingredient that can do wonders during your period!

It has anti-inflammatory properties so it can help with painful cramps. In fact, research has found that ginger was just as effective as ibuprofen when it came to relieving menstrual pain.

You can increase your intake of ginger by putting it in soups or smoothies, though ginger tea is another tasty option. You can buy good quality ginger tea from most health food stores.

So, why not swap your usual brew for one flavoured with ginger and see if that helps your cramps? Extra advice: Make your own ginger tea by steeping some fresh ginger in hot water, adding in a drizzle of honey or a slice of lemon for some extra flavour.

Research has found that compounds within chamomile tea may prove beneficial for menstrual cramps. Like ginger, chamomile also has anti-inflammatory properties which may help to reduce cramp further.

I think it's also important to note that these caffeine-free drinks are very calming so, if you find that your mood is unpredictable during your period, these could be some great options for you. This is yet another tea which is thought to ease period cramps as well as settle digestive issues.

One particular study found that peppermint oil relaxes the stomach muscles and reduced both the duration and severity of menstrual cramps for many of the young women who participated. Researchers concluded that this was due to the anti-spasmodic properties of its menthol content.

Tea can be made from the peppermint leaves, which is where oils like menthol can be found and which give this tea its refreshing, minty flavour.

So, this makes it a good option to try if you are suffering from nasty period cramps. Extra advice: Green tea and raspberry leaf tea can be great for reducing period cramps too, thanks to their anti-inflammatory properties!

High sugar content in the likes of fizzy juice and energy drinks can cause energy levels to rise rapidly and then crash, which leaves you even more lethargic than when you started.

As fatigue is often an issue during your period, it's advisable to steer clear of sugary drinks in case the problem is worsened.

Another reason to forego the fizzy juice is the unnecessary bloating that can come along as a result of the carbonation. This is not something you'll want to deal with if on top of difficult period cramps.

Plus, although good quality dark chocolate contains antioxidants and could potentially help with your period symptoms, hot chocolate drinks should also be avoided. These are often made using a cheaper quality of chocolate and they're usually packed with sugar! Extra advice: even fruit juices from concentrate can contain lots of sugar so, instead, opt for squash or fresh fruit juice not from concentrate.

This is one to consider limiting during your period, hence my recommendation for herbal teas and coffee substitutes at this time. As I discussed in my blog, ' 5 reasons to avoid caffeine during your period ', caffeine activates the sympathetic nervous system which can leave you feeling anxious and stressed.

Caffeine also influences your blood sugar levels which can have a direct impact on your mood, which isn't exactly ideal if your period means your mood is all over the place anyway. What's more, caffeine could risk draining some essential nutrients such as magnesium which have an important role in pain perception.

Extra advice: energy drinks, fizzy juice and tea all contain caffeine. Milk contains saturated fats which have the potential to increase inflammation and irritation which is, in turn, likely to worsen period pain. Plus, dairy also contains a chemical called prostaglandin which can contribute to cramping.

Therefore, this may be another drink that you may want to consider limiting whilst you are on your period, although of course individual factors are also important to consider.

You might want to consider how much milk you may be consuming in total too, as your intake could be adding up if you are opting for various options including hot chocolate and teas throughout the course of a day. Extra advice: yogurts, milkshakes, cheese, ice cream and butter could all have the potential to cause problems too if it's the case that you are particularly sensitive to dairy.

However, you should always chat to a healthcare professional such as nutritionist or a GP if you are keen to cut out any major food groups. You may also find it helpful to cut back on your alcohol consumption during your period as it can dehydrate you.

This, in turn, could make period symptoms like cravings and fatigue more severe. Alcohol is also another inflammatory element of our diet.

Alcohol can have a depressant effect, so if women suffer from PMS already and feel low or moody around their period, then alcohol can risk exacerbating those feelings.

There is also a biological reason that even women who can tolerate alcohol normally, may not tolerate alcohol as well around their period.

This is due to lower oestrogen levels at this time which affect some liver enzymes, particularly alcohol dehydrogenase, which is the enzyme that helps break down alcohol. Extra advice: you can find more information on alcohol and periods in my blog ' Boozy periods: what are the effects?

So, in this blog we've covered 6 great drinks for period cramps as well as some dietary elements which may not so helpful when it comes to your period. But, what else can you do to help with period cramps?

Join to receive 7 days of tips and advice from Nutritionist Emma, covering everything you need to know to get your period symptoms under control.

Looking for help to reduce feelings of fatigue and tiredness? Need help regulating and balancing your pH? Pleasant tasting I now add it to my daily smoothie as part of my routine healthy eating. Chamomile is rich in apigenin, a substance that acts on brain receptors and causes a relaxing and soothing effect.

It helps to reduce insomnia and improve sleep quality, which may contribute to menstrual problems. Add the flowers to the hot water and allow to soak for 5 to 10 minutes. Then strain, allow to cool and drink. You can drink this tea 2 to 3 times per day.

Learn more about the benefits that chamomile tea can offer. Ginger tea is rich in phenolic compounds like gingerole, zingerone and chogaol, which contain an anti-inflammatory and analgesic effect.

It can be used to relieve pain associated with menstrual cramps. This tea also has anti-emetic properties, which can relieve nausea and vomiting associated with menstruation. Add the ginger and water to a pot and boil for 5 to 10 minuets.

Then allow to cool, strain and drink up to 3 cups per day. Another option is to substitute the ginger root with 1 teaspoon of powdered ginger. Be sure to dissolve it completely in the hot water. Learn more about the benefits of ginger and how to prepare it.

Ginger tea should be avoided by those who use anticoagulants, like warfarin or aspirin, as it can increase the risk for bleeding and hemorrhage. Lavender tea contains analgesic, relaxing and soothing properties that can help to relieve pain and discomfort from period cramps.

Boil the water in a pot, then add the lavender leaves and remove from heat. Cover the pot and allow to cool. Then strain and drink up to 3 times per day, ideally after each meal. Another option is to use lavender for aromatherapy. Add 3 or 4 drops of lavender essential oil to a diffuser or on your pillow case and bed sheets.

Peppermint tea is rich in substances like menthol and menthone, which have antispasmodic, anti-inflammatory, analgesic and soothing properties that help to relieve menstrual cramps. You can also use peppermint essential oil and massage it into th temples to help relieve muscle tension and migraines.

Boil the water in a pot, then remove from heat and add the peppermint leaves. Then cover the pot and allow the leaves to soak for a few minutes.

Once it has cooled, strain the tea and drink. You can drink 1 cup of this tea 2 to 4 times per day. Peppermint is not recommended for use during breastfeeding or by patients with a history of stomach inflammation, GERD, gallstones or severe liver disease.

See the other health benefits of peppermint tea and how to prepare it. Oregano is an aromatic herb that contains anti-inflammatory properties. This tea can help to relieve pain and discomfort from cramps.

Boil the water in a pot, then remove from heat and add the oregano leaves. Allow to soak for about 10 minutes, then strain.

You can drink it once it is cool. Fennel tea contains anethol, estragol and camphor, which are substances with antispasmodic, anti-inflammatory and analgesic action.

They help to relieve pain and discomfort related to menstrual cramps. Add the fennel seeds to the cup of boiling water. Cover and allow to cool for 10 to 15 minutes. Then strain and drink up to 2 to 3 cups per day, 20 minutes before meals. Another way to prepare this tea is to use a premade fennel tea bag.

Fennel tea should not be used by breastfeeding or pregnant women. Read more about what fennel is good for and how it can be consumed. Green tea made with the Camellia sinensis plant contains phenolic compounds, particularly epigallocatechin.

This substance has anti-inflammatory, antispasmodic and antioxidant properties that help to reduce menstrual cramps. In addition, this tea has an antiproliferative effect that may help to relieve cramping related to endometriosis. Green tea can be used in tea, infusions or as a natural extract.

It should be used as directed by a doctor, as it can be harmful to the liver. Add the leaves or teabag to the cup of boiling water and allow to soak for 10 minutes. Then strain or remove the teabag , allow to cool and drink.

This tea can be consumed 3 to 4 times per day, or as directed by your doctor. Green tea should not be used by adolescents or breastfeeding women, not by patients with a history of insomnia, hyperthyroidism, gastritis or hypertension.

Because it contains caffeine, you should avoid drinking this tea at the end of the day, or making this tea with high doses of green tea leaves.

Place the leaves and water in a pot and allow to boil for 5 minutes. Then cover and allow to cool, strain and drink. You can add 1 teaspoon of honey to your cup to sweeten this tea. To relieve cramps, this tea should be consumed 4 times per day. You should take it 2 days before your period starts, and on the first day of your period.

Chasteberry tea prepared with the Vitex agnus-castus plant, is rich in flavonoids, essential oils, iridoids and glycosides. These contain an antispasmodic action and also help to balance female hormones, which can also help to manage cramping.

In addition, this plant can also help to regulate very short or very long menstrual cycles, and can be beneficial for polycystic ovarian syndrome. Add the flowers and water to a pot and boil for 3 to 4 minutes. Cover and allow to soak for 10 minutes.

Peppermint tea is made from the leaves of the peppermint plant. Peppermint is rich in menthol, a strong-smelling compound that offers several potential health benefits along with its cooling sensation 8.

Many people use peppermint essential oil as a home remedy for gastrointestinal pain, particularly related to irritable bowel syndrome IBS. The menthol in peppermint oil helps decrease smooth muscle spasms, reducing painful stomach cramps 9.

Some evidence shows peppermint oil may help relieve stomach cramps and gastrointestinal pain, but no evidence supports its use for menstrual cramps.

Scientists need to do more research on this. Cinnamon tea has a sweet and mildly spicy, warm flavor from the dried cinnamon used to make it. Some evidence suggests that cinnamon may help reduce inflammation, which may reduce the uncomfortable bloating that often accompanies your menstrual cycle Cinnamon may also help manage polycystic ovary syndrome PCOS , which is characterized by poor blood sugar regulation and menstrual irregularities Cinnamon may help decrease inflammation and help manage PCOS.

However, scientists need to do more research on the effects of cinnamon tea on menstrual cramps. In contrast, people make black tea from dried, aged leaves.

Green tea is pale in color and has a mildly earthy and floral taste. It has been a part of traditional herbal medicine in China for thousands of years.

Green tea is full of antioxidant compounds and has some anti-inflammatory effects that may help reduce bloating. It also contains the compound L-theanine, which studies suggest may help you feel more calm and relaxed 12 , One study including 1, women also noted that drinking green tea was associated with decreased menstrual pain compared with drinking other types of tea Green tea delivers lots of healthy antioxidants that have anti-inflammatory properties, and it contains a compound that may make you feel relaxed.

One study showed that women who drank green tea had reduced menstrual pain. Thyme is a popular culinary herb that may also provide a number of health benefits. It has a strong, earthy flavor that makes a tasty tea that people in some parts of the world commonly enjoy 15 , A single study in Ethiopian teenagers found that drinking thyme tea was associated with a However, this was a small study, and other studies have not replicated its results One small study suggests thyme tea may help with menstrual cramps.

However, scientists need to do more research on these potential effects. Oolong tea is a cross between green tea and black tea, offering some of the potential health benefits of both. The leaves are dried and partially aged, resulting in a tea that can vary in color from pale yellow to orange and taste like a mix of green and black tea The same study that found green tea was associated with decreased menstrual pain also found a slightly weaker association between oolong tea and reduced menstrual pain Oolong tea may be associated with reduced menstrual pain, but scientists need to do more research on these potential effects.

Teas from this list that have some evidence behind their positive effects are ginger tea, green tea, thyme tea, and oolong tea 3 , 4 , 14 , However, even with these teas, the evidence is fairly weak — coming only from a single study in the cases of thyme tea, green tea, and oolong tea.

Additionally, researchers used powdered ginger supplements rather than ginger tea for the studies that found a link between ginger and reduced menstrual cramps. Thus, whether ginger tea also exerts these effects is still unknown. However, you should avoid most herbal teas if you think you may be pregnant, especially the following two teas:.

If you have any concerns about this, be sure to discuss them with your healthcare provider. That includes green tea, black tea, and oolong tea.

You should try to limit your caffeine intake to mg or less per day These are just estimates. Tea may be a promising alternative to over-the-counter medications to help manage menstrual cramps.

While several teas might help reduce menstrual cramping and pain, the ones that have some scientific evidence to support their use include ginger tea, green tea, thyme tea, and oolong tea.

However, the evidence is currently very limited, and scientists need to do more research on the effects of all of these teas on menstrual cramps in humans.

If you think you might be pregnant, consider avoiding most herbal teas to be on the safe side, particularly red raspberry leaf tea and parsley tea. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Two new studies this and this found that peppermint reduces the pain associated with menstrual cramps nearly as much as a low dose of a nonsteroidal anti-inflammatory drug.

Credit goes to the menthol in mint, which relaxes spasming uterine muscles spurring cramp pain. Best of all, it eases the pain without the risks that come with using acetaminophen such as liver damage and ibuprofen including stomach bleeding and a higher risk of heart attack.

You can find pre-bagged peppermint tea in supermarkets or you can make it fresh at home by brewing one teaspoon of dried peppermint leaves for 10 minutes, then cool and strain. While peppermint is generally safe for most people, it can cause heartburn in some folks and interact with some medications, such as certain antacids.

You can learn more about peppermint here.