Health-conscious Brits are being encouraged to drink more mint tea due to its ability to help tackle issues like high blood pressure, arthritis, poor memory and sleep. According to science, you only need one or two cups a day to reap the benefits of the anti-inflammatory drink.
A new scientific review titled A Narrative Review on the Mechanistic Actions and Potential Health Benefits of Peppermint and Spearmint Teas highlights the impressive health benefits of drinking mint tea each day. From supporting brain function, reducing blood pressure, alleviating arthritis pain, helping with digestive health and improving sleep.
With polyphenols, anti-inflammatory properties, and antimicrobial effects, mint tea has been shown to help with key areas of our health. For example, studies carried out in the UK found that peppermint tea significantly enhances the speed of memory, long-term memory and alertness.
Research also shows drinking mint tea can significantly reduce blood pressure and triglycerides. Triglycerides are used by your body's cells for energy, but if they aren't used fast enough, they get stored as fat.
Peppermint tea is particularly recognised for aiding digestion and supporting respiratory health, whereas spearmint tea may assist in addressing hormone imbalances and alleviating menstrual discomfort. Both types of tea are rich in bioactive compounds such as menthol, which can help relax smooth muscles, regulate visceral sensitivity, and exhibit antimicrobial and anti-inflammatory properties.
Reduced high blood pressure
Peppermint tea may help alleviate stress and tension, which can help lower blood pressure. The menthol in peppermint tea can promote relaxation of blood vessels, potentially resulting in a slight decrease in blood pressure.
Additionally, spearmint contains carvone, a compound that mimics the action of calcium-channel blockers, which are commonly prescribed for high blood pressure. The menthol and methyl salicylate found in peppermint have antispasmodic properties that can benefit the digestive system.
Some research indicates that peppermint may help lower blood sugar and blood pressure, so individuals on diabetes or blood pressure medications should avoid it. While animal studies hint that peppermint could reduce blood pressure, further research is necessary to validate these results in humans.
Spearmint tea may also aid in reducing stress and anxiety, which can further contribute to lower blood pressure. However, additional studies are required to establish its effectiveness in humans. It's worth noting that spearmint tea could potentially exacerbate kidney or liver issues in certain individuals.
Before incorporating peppermint or spearmint tea into your routine for blood pressure management, it’s important to consult with a healthcare professional, especially if you have pre-existing health conditions or are on medication. Maintaining a healthy diet, engaging in regular physical activity, and managing stress are vital for keeping blood pressure in check. While peppermint and spearmint tea may provide some benefits, they should be consumed in moderation as part of a well-rounded lifestyle.
Better memory
Inhaling peppermint essential oil or drinking peppermint tea can enhance memory, focus, and alertness. A study involving 144 teenagers found that peppermint scent improved cognitive performance.
Research indicates spearmint extract can boost working memory in those experiencing age-related memory decline. One study reported a 15% increase in working memory among older adults who took spearmint extract supplements daily.
Generally, peppermint and spearmint teas are safe for most individuals to enjoy daily. However, pregnant or nursing women and those with specific health conditions should seek advice from a healthcare provider.
While no established dosage exists for memory enhancement, consuming a few cups of tea daily could be advantageous. Although these teas may provide cognitive benefits, it's essential to recognise that various factors, including lifestyle choices, diet, and genetics, influence memory and cognitive abilities.
Improved sleep
Peppermint tea is naturally caffeine-free, making it an excellent choice for a nighttime drink. The essential oils in peppermint may aid in muscle relaxation, leading to improved sleep quality. The soothing aroma and flavour of peppermint tea can help create a calming atmosphere, perfect for unwinding before bedtime.
It may also assist with digestive discomfort, enhancing your chances of a good night's rest. Like peppermint, spearmint also contains menthol, which can have a soothing and sedative effect on the body. Spearmint tea is often used in various cultures to alleviate stress and insomnia.
While there is some anecdotal evidence and a few studies on spearmint extract and essential oils, research specifically examining the effects of spearmint tea on sleep remains limited.
Less joint pain
Research indicates that spearmint tea, especially varieties rich in rosmarinic acid, can greatly alleviate joint pain and stiffness for osteoarthritis patients. In one study, participants with knee osteoarthritis who consumed 600 mL of high-rosA spearmint tea daily for four months reported notable enhancements in their pain levels and physical capabilities.
Even standard spearmint tea can contribute to reduced joint stiffness. Similarly, peppermint tea contains elements that might help diminish pain and inflammation.
The menthol found in peppermint oil offers a cooling effect and may assist in relaxing muscles, which could help relieve discomfort. Although the scent of peppermint tea might aid in muscle relaxation and alleviate headache pain, there is currently no scientific evidence to back up this claim.
General considerations to think about:
Peppermint and spearmint teas are typically regarded as safe to drink. However, some people might encounter heartburn or acid reflux after consuming them. It's important to note that peppermint oil can interact with specific medications.
It's advisable to speak with a healthcare provider before using it, particularly if you have existing health issues or are on medication. Further research is necessary to understand how peppermint and spearmint teas work and the potential health benefits they may offer.
