As we age past 60, many people notice their legs feeling heavier during walks or stairs becoming more challenging. This gradual decline in muscle strength and energy can make daily activities tiring, affecting confidence and independence. The good news is that simple daily habits, like enjoying certain herbal teas, may help support muscle maintenance, circulation, and overall vitality. Keep reading to discover three science-backed options and practical ways to include them in your routine.
Understanding Muscle Changes After Age 60
Muscle mass naturally decreases with age, a process researchers call sarcopenia. Studies estimate it affects 10-30% of adults over 65, depending on lifestyle factors. Reduced strength in the legs can lead to slower walks, quicker fatigue, and less steady balance.
Several factors contribute: lower physical activity, changes in hormone levels, ongoing low-grade inflammation, and reduced blood flow to muscles. These can make recovery from daily effort feel slower. But research shows that nutrition and gentle daily habits play a key role in supporting muscle health.
Here’s the encouraging part: certain plant compounds in everyday teas have been studied for their potential to help reduce inflammation, improve circulation, and support energy use in muscles.
Ginger and Turmeric Tea: A Warm Option for Daily Comfort
Ginger and turmeric have been used in traditional wellness practices for centuries. Modern studies highlight their active compounds—gingerols in ginger and curcumin in turmeric—for their anti-inflammatory properties.
Research published in the Journal of Medicinal Food suggests these compounds may help ease exercise-related muscle soreness. Another study in Phytotherapy Research found improved blood flow markers in participants who regularly consumed ginger.
Many adults over 60 report feeling more comfortable during movement after adding this tea to their morning routine.
Simple way to prepare at home:
- Slice a 1-inch piece of fresh ginger
- Add ½–1 teaspoon ground turmeric (or fresh grated)
- Include a pinch of black pepper to enhance absorption
- Steep in hot water for 10 minutes
- Optional: add lemon or a touch of honey for flavor
Enjoy one cup in the morning for a gentle start to the day.
But that’s not all—there’s another popular tea blend worth exploring next.
Green Tea with Ginseng: Supporting Energy and Endurance
Green tea is rich in catechins, antioxidants that research links to better muscle recovery and reduced oxidative stress. When combined with ginseng, known for its adaptogenic properties, the blend may offer additional support.
A study in the American Journal of Chinese Medicine observed improved lower-body strength and reduced fatigue in older adults using ginseng supplements. Japanese cohort studies also connect regular green tea consumption with better physical function in seniors.
People often choose this combination midday for sustained focus and energy without jitters.
Easy preparation steps:
- Brew one green tea bag (or 1 teaspoon loose leaves) for 2-3 minutes
- Add ¼ teaspoon ginseng powder or a few thin slices of ginseng root
- Steep an additional 5 minutes
- Sweeten lightly with honey if desired
Consistency over weeks tends to show the most noticeable benefits.
You’re already discovering practical options—let’s look at the third tea that many find helpful in the evening.
Ashwagandha Tea: Promoting Relaxation and Recovery
Ashwagandha is an herb studied for its ability to help the body manage stress. High cortisol levels from ongoing stress can contribute to muscle breakdown, so keeping stress in check matters.
Clinical trials, including one in the Journal of the International Society of Sports Nutrition, found that ashwagandha supplementation increased muscle strength and recovery in adults. Participants also reported better sleep quality, which is essential for overnight muscle repair.
Many adults over 60 enjoy this tea in the evening to wind down.
How to make it:
- Use 1 teaspoon dried ashwagandha root
- Simmer gently in water for 10-15 minutes
- Strain and add cinnamon or a splash of milk for taste
- Drink 30-60 minutes before bed
Quick Comparison of the Three Teas
| Tea Blend | Key Compounds | Best Time of Day | Main Studied Benefits |
|---|---|---|---|
| Ginger-Turmeric | Gingerols + Curcumin | Morning | Reduced inflammation, better circulation |
| Green Tea + Ginseng | Catechins + Ginsenosides | Midday | Energy support, endurance |
| Ashwagandha | Withanolides | Evening | Stress management, recovery support |
Tips to Get the Most Benefit
To support results from these teas, combine them with gentle habits:
- Take short daily walks, even 10-15 minutes
- Include protein-rich foods like eggs, yogurt, or beans
- Stay hydrated throughout the day
- Practice simple balance exercises, such as standing on one foot while brushing teeth
Start with one tea and gradually add others. Most people notice subtle improvements in comfort and energy within a few weeks.
Here’s an extra idea: occasionally combine small amounts of all three for a custom blend—just keep portions moderate.
Final Thoughts
Incorporating these three herbal teas into your daily routine offers a gentle, enjoyable way to support muscle health and mobility as you age. Paired with light movement and balanced meals, they can contribute to feeling stronger and more energetic.
Small consistent steps often lead to meaningful changes over time.
Frequently Asked Questions
1. How soon can I expect to notice any difference?
Most studies show benefits appear after 4-8 weeks of daily use, though some people feel more comfort sooner.
2. Can I drink more than one of these teas in a day?
Yes—many people enjoy one in the morning, one midday, and one in the evening. Start slowly and listen to your body.
3. Are there any interactions I should know about?
These herbs can interact with certain medications. Always check with your healthcare provider before adding new teas, especially if you take blood thinners, diabetes medication, or thyroid drugs.
This article is for informational purposes only and is not intended to diagnose, treat, or cure any condition. Please consult your healthcare provider before making changes to your diet or routine, especially if you have existing health concerns.
