Menopause is a powerful transition — one that can bring freedom and relief, but also new physical and emotional challenges. While hormone therapy and medical care are valuable tools, many women are also turning to simple, natural rituals to feel more balanced and energized during this stage of life. One such ritual might already be in your kitchen: matcha.
What is Matcha?
Matcha is a finely ground powder of specially grown and processed green tea leaves from the Camellia sinensis plant. Unlike regular green tea, where the leaves are steeped and discarded, you consume the entire leaf when drinking matcha. This makes it richer in caffeine, antioxidants, and other beneficial compounds, and it has a unique, vibrant green color and earthy, slightly sweet flavor.
How is it Made?
- Shade-grown: Tea plants are covered for several weeks before harvest, which increases the production of chlorophyll and the amino acid L-theanine.
- Steamed and dried: The leaves are steamed to stop oxidation and preserve their vibrant green color and nutrients, then dried.
- De-stemmed and de-veined: The stems and veins are removed from the dried leaves, leaving only the leaf material.
- Stone-ground: The dried leaves are then stone-ground into a very fine powder.
How is it Used?
- As a drink: It is traditionally whisked with hot water to create a frothy, vibrant tea. It can also be mixed with milk for lattes or used in other beverages and desserts.
- In food: Its distinct flavor makes it a popular ingredient in many culinary creations, such as cakes, ice cream, and cookies.
What Does it Taste Like?
- Flavor profile: It has a complex flavor that is often described as earthy, grassy, and slightly sweet, with an umami (savory) richness.
- Quality: The flavor can vary depending on the quality of the matcha. Higher-grade matcha is smoother and sweeter, while lower-grade matcha can be more bitter.
The Benefits of Matcha
Matcha provides numerous benefits, including a high concentration of antioxidants that protect against cell damage, and can enhance cognitive function and focus without the jitters due to its unique blend of L-theanine and caffeine. It may also support heart health by lowering LDL cholesterol, improving metabolism, and helping with weight management, and provides vitamins, minerals, and fiber.
Cognitive and Mood Benefits
- Calm focus: The amino acid L-theanine promotes relaxation and focus without the anxiety or crash often associated with coffee, notes Matcha Source and VacBrew Coffee.
- Improved attention and memory: Studies show that consuming it can slightly enhance attention and memory, report the National Institutes of Health.
- Stress reduction: Some research indicates matcha has an effect on stress, according to the National Institutes of Health and YouTube.
Cardiovascular and Metabolic Benefits
- Heart health: Matcha’s catechins may help lower LDL cholesterol, triglycerides, and blood pressure, reducing the risk of heart disease, says YouTube.
- Metabolism boost: It can increase metabolism and fat oxidation, which may aid in weight management, notes Encha.
Other Health Benefits
- Rich in antioxidants: Matcha is packed with antioxidants like EGCG, which fight oxidative stress and may help prevent disease, according to Piedmont Healthcare and Cleveland Clinic Health Essentials.
- Nutrient-dense: It is a good source of vitamins, minerals, fiber, and chlorophyll, according to Matcha Source and Piedmont Healthcare.
- Detoxifying: The high chlorophyll content can help naturally detoxify the body, says Matcha Source.
4 Actionable Habits to Help Maintain Vitality
“Healthy aging isn’t about defying time — it’s about preserving vitality as long as possible. If you support the body’s innate healing systems with the right food, movement, rest, and mindset, you can stay well as you grow older,” says Dr. Andrew Weil, a world-renowned integrative medicine pioneer, on his holistic approach to aging gracefully by blending mindset, movement, nutrition, rest, and daily matcha rituals.
Dr. Weil recommends an anti-inflammatory diet rich in veggies, berries, omega-3s, plus matcha antioxidants; daily brisk walking; mindful stress management; and nurturing social connections. Matcha’s unique L-theanine also aids restful sleep and calm focus.
- Nutrition: Prioritize an anti-inflammatory diet rich in vegetables, berries, and omega-3s like wild salmon — alongside matcha’s antioxidants for metabolic and cellular health, and the combination of bioactive ingredients that support bone density and vascular health
- Movement: Walk briskly for at least 30 minutes daily — easy, accessible, and boosts circulation and mood.
- Sleep & Stress: Wind down with matcha (thanks to L-theanine), limit evening screens, steal quiet moments for mindfulness or deep breathing.
- Connection: Nurture daily social ties — strong, meaningful connections support longevity similarly to a healthy diet and exercise.
A Gentle Lift with Lasting Benefits
Matcha is a finely milled green tea powder traditionally used in Japanese tea ceremonies. Because you consume the entire tea leaf, matcha provides higher concentrations of antioxidants, amino acids, and phytonutrients than steeped green tea — all of which may support the body during menopause.
A 2023 study of nearly 400 postmenopausal women found that those who drank green tea regularly reported lower levels of depression and healthier estradiol levels, a form of estrogen that typically declines with age. Researchers suggest this may be due to green tea’s anti-inflammatory and neuroprotective effects.
Integrative medicine pioneer Dr. Andrew Weil, co-founder of Matcha Kari, believes these findings underscore how powerful simple daily rituals can be:
“We know that menopause can bring about emotional as well as physical challenges,” says Dr. Weil. “Studies have shown that long-term green tea consumption may help support mood in postmenopausal women, in part by maintaining healthier levels of estradiol. Matcha — a particularly rich and concentrated form of green tea — offers not only these potential hormone-balancing effects, but also a wealth of antioxidants and gentle, sustained energy. For women navigating menopause, adding a daily cup of matcha may be a simple, nourishing practice to support both mind and body.”
Calm Focus and Steady Energy
Unlike coffee, matcha’s unique combination of caffeine and L-theanine provides calm alertness — helping women stay focused without the energy crashes that can make symptoms like fatigue or irritability worse. Matcha also delivers EGCG, a potent antioxidant that supports heart and bone health — both crucial during postmenopause.
A Ritual that Nourishes the Body and Mind
For many women, one of the most overlooked aspects of self-care during menopause is the emotional need for grounding and routine. Preparing matcha — whisking the vibrant powder into warm water, inhaling its grassy aroma, taking a quiet moment before the day begins — can become a small but meaningful ritual of presence and renewal.
A Simple but Nourishing Habit
Whether enjoyed straight, blended into a smoothie, or made into a creamy latte, matcha can fit effortlessly into modern routines. For women moving through the physical and emotional landscape of menopause, it offers something more than a beverage — it’s a quiet, evidence-backed act of care.
As research continues to highlight green tea’s role in mood regulation and hormonal balance, one thing remains clear: sometimes the simplest daily rituals — like a cup of matcha — can be the most restorative.
This article was created at the WHN News Desk in collaboration with Magda Ziolkowska on behalf of Matcha Kari, who strive to share all the things they have learned about matcha and the pleasures that it can provide, while being committed to supplying the best quality products and information that they can find.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration.
