We’re Spilling the Tea this Menopause Awareness Month

Perimenopause and menopause can be a challenging time for any woman, bringing a wide range of physical and emotional changes, from hot flushes and disrupted sleep to mood changes, brain fog and shifts in body composition. Yet despite the commonality of these experiences, many women still struggle to access practical guidance on how to support their health during this transition.

Mbali Mapholi, Specialist Dietitian and Tetley Partner, says Menopause Awareness Month is the perfect time to move the conversation from simply managing symptoms, towards helping women understand how everyday nutrition practices can support them through this stage of life.

“Menopause is not a time for restrictive dieting or trying to fight every natural change in the body. It’s a time to nourish the body more deliberately and to build sustainable habits that support long-term health,” says Mbali. “While no tea can cure menopause symptoms, certain teas can help to alleviate symptoms of menopause and complement a healthy routine.”

Understanding the menopause transition

Perimenopause is the period leading up to menopause, during which hormone levels begin to fluctuate. Perimenopause usually starts in a woman’s mid-to-late 40s, though subtle hormonal changes or symptoms can be experienced as early as mid-to-late 30s. Menopause is reached when a woman has gone 12 consecutive months without a menstrual period.

Symptoms can vary considerably from woman to woman, but may include:

·         Hot flushes and night sweats

·         Disrupted sleep

·         Mood changes, anxiety or irritability

·         Brain fog and difficulty concentrating

·         Changes in appetite, body composition or weight

·         Joint pain, muscle aches or stiffness

·         Changes to the hair and skin

·         Heart palpitations

·         Changes in metabolic and bone health

“These changes can feel overwhelming, particularly when several symptoms occur at the same time,” explains Mbali. “A nourishing diet, regular movement, good sleep habits, and appropriate medical care can all form part of a woman's support system during this transition.”

Which tea is best for menopause?

Mbali says that, while there’s no single ‘best’ tea for menopause, different teas can help address different needs and challenges throughout this experience. Here’s a look at her top choices for menopausal women:

1.       For winding down: Tetley Chamomile range

According to a study published by the National Institutes of Health, between 40% and 60% of women experience sleep difficulties during the menopausal transition and post-menopause. For those looking to create a calming evening routine, the Tetley Chamomile range offers a soothing and naturally caffeine-free tea option.

Chamomile contains apigenin, a plant compound that interacts with receptors in the brain involved in relaxation and sleep. While chamomile isn’t a cure for insomnia, enjoying a caffeine-free cup as part of a consistent bedtime routine can help create a calming ritual and help improve sleep quality.

“Sleep challenges are incredibly common during perimenopause and menopause, particularly when symptoms such as anxiety and night sweats are involved,” says Mbali. “That’s why it’s important to prioritise calming evening rituals. A warm cup of caffeine-free chamomile tea can be a soothing way to promote relaxation and support more restful sleep.”

2.       For daytime alertness: Tetley Premium Blend tea

According to The Menopause Consortium, brain fog affects up to 62% of women during perimenopause or menopause. For women looking for improved mental clarity, Mbali says Tetley Premium Blend Tea is a good option. It contains caffeine, which can help support alertness and concentration, as well as L-theanine, an amino acid associated with calm alertness.

However, timing matters. Women who find that caffeine makes hot flushes, anxiety, heart palpitations or sleep disruption worse may prefer to enjoy black tea earlier in the day.

“Caffeine affects people differently, so women should pay attention to how their bodies respond,” says Mbali. “If you notice that caffeine affects your sleep or aggravates certain symptoms, consider reducing your intake or switching to a naturally caffeine-free option later in the day.”

3.       For a refreshing daytime option: Tetley Green Tea range

Tetley Green Tea provides another daytime option, containing antioxidant plant compounds known as catechins, including EGCG. It also contains a small amount of caffeine, making it a suitable choice for those looking for a gentle boost during the day.

“Rich in antioxidants, green tea can be a refreshing choice during menopause, helping to support overall wellbeing, heart health, mental focus and healthy weight management,” notes Mbali.

However, she emphasises that menopause is not about reversing the natural changes that occur during this stage of life. Rather, the focus should be on maintaining muscle mass, supporting metabolic and heart health, and adopting sustainable habits that promote long-term wellbeing.

Eating for health during menopause

Mbali says that while tea can form part of a healthy menopause routine, it is only one piece of the puzzle. Her other top tips for managing menopause-related symptoms include:

1.       Choose nutrient-rich foods: Enjoy plenty of vegetables and fruit, wholegrains, legumes such as lentils and chickpeas, beans, protein-rich foods, and healthy fats.

2.       Prioritise Protein: This becomes increasingly important as women age, as maintaining muscle mass supports strength, metabolism and independence. Good sources include fish, chicken, eggs, lean meat, dairy products and plant-based alternatives.

3.       Ensure adequate calcium and vitamin D: Bone health also deserves attention. Calcium-rich foods such as milk, maas, yoghurt, cheese, tinned pilchards or sardines with edible bones, fortified plant-based alternatives, and dark green vegetables such as spinach can contribute to adequate calcium intake, alongside sufficient vitamin D.

4.       Focus on Fibre: Alongside adequate fluid intake, including tea, fibre supports digestive, cardiovascular and metabolic health.

“Healthy eating and adequate fluid intake should be complemented by regular movement,” says Mbali. “Walking is excellent for cardiovascular health and mood, while strength training is particularly important for maintaining muscle mass and supporting bone health. The goal is not perfection, but rather building sustainable habits that women can maintain.”

Most importantly, Mbali says women do not have to simply endure disruptive symptoms: “A doctor can assess your symptoms and discuss appropriate treatment options, while a registered dietitian can provide personalised guidance tailored to your changing nutritional needs. And whether it's a cup of chamomile tea before bed or a refreshing green tea during the day, tea can be a simple yet meaningful way to support wellbeing and create moments of calm during this transition.”

Menopause and Tea FAQs

1.       What is the best tea to drink during menopause?

There is no single tea that is best for every woman. Caffeine-free options such as chamomile can be suitable for hydration and evening routines, while black or green tea can provide a caffeinated daytime option. The best choice depends on individual symptoms, preferences and caffeine sensitivity.

2.       Should women avoid caffeine during menopause?

Not necessarily. Caffeine affects people differently. However, women who find that caffeine worsens hot flushes, anxiety, heart palpitations or disrupted sleep may benefit from reducing their intake or choosing caffeine-free alternatives such as Rooibos or chamomile.

Find Out More

A South African favourite, Tetley is available in a variety of flavours and formats, including Tetley Premium Blend tea, the Tetley Green tea range, Tetley Pure Chamomile, Tetley Chais, and Tetley Decaf tea blend all with varying health properties and great taste! Follow @TetleyTeaSA on Facebook and Instagram for healthy tips and recipes. The Tetley range can be purchased from all major supermarkets, as well as online at www.joekels.co.za.