Sipping a cup of tea during the day transcends mere indulgence; it serves as a delightful means to pause and unwind while simultaneously integrating beneficial functional ingredients into a balanced diet. This article delves into six noteworthy advantages of consuming herbal teas, particularly in relation to women's health, outlining the most prevalent varieties available for each specific benefit.
Distinction Between “Tea” and “Herbal Tea”
While the terms “tea” and “herbal tea” might seem interchangeable, they actually refer to distinct categories of beverages.
“Tea,” often termed “true tea,” describes the widely enjoyed beverage crafted from the leaves, buds, or stems of the Camellia Sinensis plant, which stands as the second most consumed drink globally, following water. The primary categories of true teas include black tea, oolong tea, green tea, and white tea [1].
Conversely, herbal tea, also known as tisane, usually signifies infusions made from fruits, flowers, or various herbs that do not incorporate Camellia sinensis. For example, herbal teas can originate from fresh or dried flowers, young fruits, leaves, seeds, and/or roots, achieved through steeping (infusion) or boiling (decoction) the raw materials, including herbs [1]. Some well-known herbal teas include:
Typically, many herbal teas exhibit negligible caffeine levels, unlike their true tea counterparts [1]. This unique characteristic renders herbal teas suitable for consumption at any hour, including nighttime.
Nevertheless, this discussion will encompass true teas alongside herbal teas, examining their collective potential benefits.
Advantages of Herbal Teas for Women’s Health
When integrated into a well-rounded diet, herbal teas can enhance antioxidant levels and mitigate oxidative stress [1], underpinning the multitude of health benefits they offer. Here are some key advantages:
1. Protecting the Skin from Photoaging
Photoaging of the skin is a degenerative process influenced by external factors, notably ultraviolet (UV) radiation stemming from intermittent and prolonged sun exposure. UV radiation triggers skin alterations characterized by burning, degradation of collagen and elastin fibers, and diminished skin integrity, all resulting from an exacerbated production of reactive oxygen species (ROS) due to UV exposure [2], which contributes to oxidative stress.
While our body possesses an intrinsic antioxidant defense system to combat oxidative stress, excessive exposure to free radicals and ROS can overwhelm these defenses, necessitating external sources of antioxidants to avert oxidative damage [1]. Herbal teas serve as exceptional sources of antioxidants, bolstering this protective mechanism.
Green tea stands out as a robust source of external antioxidants, capable of neutralizing excess endogenous ROS within the body, thus mitigating the consequences of photoaging. Research indicates that green tea may enhance collagen and elastin levels while inhibiting the production of MMP-3, an enzyme that degrades collagen, imparting a potential anti-wrinkle effect [2].
Additionally, herbal teas such as hibiscus, rooibos, and yerba mate have been shown to provide significant antioxidant properties, which can aid in diminishing oxidative stress and counteracting age-related oxidative challenges [3].
NOTE: It is essential to highlight that these skin-protective attributes are most effective when complemented by topical skincare products formulated with these herbal teas. Furthermore, daily sunscreen application remains the most effective method for shielding the skin from sun damage.
2. Enhancing Sleep Quality
Certain herbal teas possess the ability to promote relaxation and facilitate a restful night’s sleep.
Chamomile tea, for instance, is widely recognized for its mild tranquilizing properties and sleep-enhancing qualities. Its sedative effects are attributed to several compounds capable of binding to benzodiazepine and GABA receptors in the brain, thereby fostering a sedative-hypnotic effect. Notably, apigenin, a flavonoid, has been identified as a key player in this activity [4].
Sleep quality can particularly pose challenges for postpartum women. In terms of supporting women’s health, both chamomile tea and lavender tea may be beneficial during the postpartum period as complementary approaches to alleviate issues related to depression and sleep disturbances [5][6].
Passiflora tea is another esteemed herbal option, utilized for its sedative effects on sleep disruptions. Research suggests that consuming a low dose of Passiflora incarnata in tea form can yield short-term improvements in sleep quality among healthy adults experiencing mild fluctuations in sleep patterns [7].
3. Supporting Digestion and Gastroprotection
Many herbal teas have long been used to address gastrointestinal issues and facilitate digestion.
Chamomile tea is particularly favored for its effectiveness in relieving digestive disorders and gastrointestinal discomfort. It is particularly useful in alleviating gas, calming the stomach, and relaxing the muscles responsible for moving food through the intestines [4], thereby promoting smoother digestion.
Peppermint tea is also noted for its potential antispasmodic effects. Research indicates that peppermint tea may induce relaxation in gastrointestinal tissues [8], providing relief from stomach discomfort.
Ginger, too, has gained recognition for its gastroprotective attributes, supported by studies that highlight its role in enhancing digestion [9].
4. Acting as Immune Boosters
Herbal teas can also serve as reservoirs of functional ingredients with immunomodulating capabilities, offering protection against various ailments [10].
For example, an article discussing the role of plants as effective immunity enhancers emphasizes the value of green tea, ginger, echinacea, and licorice as natural immune boosters. These herbs may operate through multiple mechanisms and pathways, ultimately enhancing our immune response and overall defense mechanisms [10].
Green tea, in particular, is rich in polyphenols, which can bolster antioxidant defenses, regulate detoxification enzymes, and stimulate immune function. Numerous studies have demonstrated that tea-derived polyphenols exhibit bioactivity that may delay the onset of risk factors associated with disease development [11].
