Diet and lifestyle are super important in perimenopause and can help in reducing symptoms. Let’s talk about the best drinks you can have daily. 

Humble Water

The absolutely best thing to drink daily in perimenopause (apart from our Peri Chai Latte 😉) is water.

Water helps your body flush out any toxins that aren’t beneficial to your health and to help it perform vital chemical reactions for sustaining a healthy life.

Staying hydrated is important for brain health and cognition. Something so simple can make a world of difference!

Drink plenty of water to stay hydrated, you need to drink approximately 2 litres of water a day (which is about 8 glasses). 

Therapeutic Herbal Teas for Perimenopause Health

Herbal teas are a great way to stay hydrated and, in some cases, help relieve symptoms.  Here is a list of some herbal teas that may help your perimenopause symptoms:

Black Cohosh Root - “black cohosh is most commonly used for menopausal symptoms, including hot flashes and night sweats (together known as vasomotor symptoms), vaginal dryness, heart palpitations, tinnitus, vertigo, sleep disturbances, nervousness, and irritability”1

Ginseng - helps boost energy and relax the nervous system.

Chasteberry Tree - studies have suggested that Chasteberry Tree can balance hormones.

Red Raspberry Leaf - helpful in lessening heavy menstrual flows seen in perimenopause.

Red Clover - Red Clover's high isoflavone content is believed to help lower menopause symptoms, such as hot flashes and night sweats.

Valerian Root - aids sleep and relieving anxiety.

Licorice - aids healthy digestion.

Green Tea - contains powerful antioxidants to protect our cells, active ingredients to boost brain function and boost metabolism.

Ginkgo Biloba - helps balance hormones.

With all therapeutic supplements and teas always look at the contraindications when taking with medications.

Our Favy Drink for Perimenopause Symptoms: Peri Chai Latte

We highly recommend the Peri Chai Latte. Why? We created it for ourselves and it works which is why we've released it to Perisisters everywhere.

The Peri Chai Latte is loaded with Magnesium Glycinate (150 mg/serve) and Collagen 3g per serve for:

  • Great sleep
  • Soothed anxiety
  • Contributes to maintaining bones and muscle mass
  • Rejuvenates skin, hair and nails
  • Preserves youthful appearance of skin.


The Peri Chai Latte also includes the following anti-inflammatory powerhouse ingredients to radically reduce inflammation in perimenopause:

Turmeric - the Curcumin in Turmeric is a natural anti-inflammatory compound that also relieves pain.

Ginger - from the same family as Turmeric, ginger adds a warm, sweet and peppery flavour and contains potent anti-inflammatory compounds.

Cinnamon - a divine sweet and woody flavour, selected not only for it’s wonderful aroma and taste but for its powerful antioxidants and anti-inflammatory properties.

Manuka Honey - We added this powerhouse honey for it’s sweetness and its health benefits. Manuka is known for its antiviral, anti-inflammatory and antioxidant benefits.

Black Pepper - The active compound in black pepper is piperine which has antioxidant and anti-inflammatory properties and also helps Turmeric do its wonderful thing.


Coffee itself contains polyphenols that help reduce inflammation and has other health benefits. It’s the sugar and milk in coffee that you need to look out for. Also your tolerance to caffeine. There are studies saying that coffee can improve and worsen hot flashes. I think coffee comes down to the individual's tolerance levels of caffeine. So think about the type of milk you are adding, do you need sugar and how are you reacting to the caffeine, do you get anxiety or hot flashes? 

Drinks to Be Wary of During Perimenopause

Go Easy on the Cow’s Milk During Perimenopause

It’s noteworthy that many perimenopausal women start to notice food sensitivities in their peri years as lower estrogen impacts gut integrity (and not in a good way).

The most common sensitivities are to cow's milk and wheat flour, so be careful of going too hard on cow's milk (but as with anything you know you better than anyone. 

Alcohol and Perimenopause Symptoms

Most women aren't going to like this and it pains us to share the news:

Drinking any alcohol during the Perimenopause transition is going to increase your chances of symptoms and/or exacerbate any you are already experiencing.

UGH!  We know...

Getting rid of, or reducing, alcohol is best and here's why:

  • Sleep - it really stuffs up your sleep.  Long term use of alcohol reduces your melatonin levels and disrupts your circadian rhythm. It will also increase night sweats and hot flashes: all of which disrupt your sleep.

  • It damages your gut micrbiome which does so much to help your body stay healthy if taken care of

  • Stimulates overeating (and potentially not-great food choices) the next day

  • Makes it harder to build healthy bones and muscles, which is already challenging in perimenopause.

  • Alcohol in perimenopause also impairs oestrogen metabolism.  Not good!

Learn more here on our thoughts about how much alcohol in perimenopause is ok. 


Drink at least 2 litres of water daily for optimum health. Play around with herbal teas to reduce symptoms and help with hydration. Think about your alcohol and coffee consumption and figure out what is right for you and try our Peri Chai Latte daily to feel the whole shebang again xx


May 08, 2022 — Angela Greely

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