Compounds in Coffee May Help Lower Type 2 Diabetes Risk, Study Finds
The findings of a new study suggest that people who regularly drink caffeinated and decaffeinated coffee benefit from some of the beverage's naturally occurring polyphenols.
Experts say the amount of coffee a person can tolerate varies, and you should avoid adding sugar or cream or eating unhealthy breakfast foods with your coffee.
A new research analysis suggests that black coffee, whether caffeinated or decaffeinated, may help lower the chances of developing type 2 diabetes.
Researchers affiliated with universities in the Republic of Korea say people who drink 3 to 5 cups of black coffee per day benefit from natural compounds known as polyphenols.
The findings were recently published in the International Journal of Molecular Sciences.
For the study, the researchers compiled data from 149 publications to examine coffee's effects on the metabolic forces involved in the development of type 2 diabetes. They focused on five hydroxycinnamic acids found in coffee and analyzed the effects these polyphenols had on the small intestines, pancreas, liver, muscle, and tissue.
The analysis shows that daily consumption of black coffee can help modulate blood sugar levels, suppress inflammation, enhance insulin sensitivity, provide antioxidant properties, and improve glucose metabolism.
The results were similar for both caffeinated and decaffeinated coffee, so the benefits appeared to be derived from compounds other than caffeine. This included a 20–30% lower risk of type 2 diabetes incidence for regular coffee drinkers.
The scientists say further research is necessary, but the benefits of daily coffee consumption appear to be clear.
'Coffee and its bioactive compounds, including chlorogenic acid and its hydroxycinnamic acid derivatives… have significant potential in the prevention and management of [type 2 diabetes],' the researchers wrote.
Zhaoping Li, MD, a professor of medicine and the chief of the Division of Clinical Nutrition at the University of California, Los Angeles, agreed. Li wasn't involved in the study.
'Drinking coffee provides natural benefits,' she told Healthline. 'You can make coffee part of your healthy lifestyle.'
Marilyn Tan, MD, a clinical associate professor of medicine at Stanford University in California, had some cautions about the findings. Tan was likewise not involved in the study.
She said the findings are notable, but added that some of the research reviewed was conducted in lab settings. She said that observational studies don't always account for external factors such as coffee drinkers' overall health.
'[The research] is a very bold statement, as a 20–30% risk reduction is very large and meaningful,' Tan told Healthline. 'Interestingly, whether the coffee was caffeinated or not did not seem to make a difference, which suggests it's not the caffeine driving the benefit, but rather the other components of the coffee.'
How does coffee impact type 2 diabetes risk?
Li explains that coffee is a natural product. If you drink it black, it's basically just coffee beans and hot water.
Li said coffee beans contain about 200 compounds, many of which have potential health benefits. In some cases, the mixture of compounds is beneficial.
Many of these compounds are also similar to the ones found in certain spices.
'Humans can take advantage of what this [coffee] plant provides,' Li said. 'The health benefits of black coffee seem to be obvious.'
Previous research has indicated that there are other health benefits to regular coffee drinking.
Another recent study reported that regular consumption of black coffee can reduce a person's overall mortality risk as well as their risk of death from cardiovascular disease.
Other studies have associated coffee with improved brain health, lowering the risk of depression, and protecting against certain liver conditions.
Most people should avoid excess caffeine, coffee
Li cautioned people to be wary of their caffeine intake if they are drinking 3 to 5 cups of coffee per day.
She said 3 cups daily is probably fine for most people, but some folks may not be able to handle the caffeine load from 4 or 5 servings per day.
People with certain heart conditions should also carefully monitor their caffeine intake. 'Everybody is different,' Li said.
Tan shared similar concerns. 'Three to five cups of coffee is a significant amount,' she said. 'If the coffee contains caffeine, excess caffeine may also have other unwanted symptoms, such as headaches, jitteriness, nausea, [and] insomnia. In addition, with certain health conditions (pregnancy, heart disease), this much caffeine may cause physical harm.'
Li said those who can't tolerate a lot of caffeine can simply drink decaffeinated coffee. 'You remove the caffeine, but the rest of the compounds are still there,' she said.
People can also drink tea or use spices in their cooking instead of sugar and salt to obtain some of these health benefits, Li added.
How to maximize your coffee intake
Li said the most important way to derive health benefits from coffee is to drink it black without adding sugar or cream.
She advised against unhealthy breakfast foods with coffee, such as sugary donuts.
Li noted that coffee can be particularly helpful if it's a substitute for other types of liquids, particularly those high in sugar.
'Black coffee is beneficial, especially if you are replacing sugary drinks with it,' she said.
What to know about type 2 diabetes
The Centers for Disease Control and Prevention (CDC) reports that nearly 39 million U.S. adults — roughly 15% of the adult population — have diabetes.
The percentage rises with age, reaching nearly 30% in people ages 65 and older. The condition is also more prevalent in non-white populations and is slightly higher among males than females.
Type 2 diabetes is a chronic condition that is characterized by high blood glucose levels, resulting from the body's ineffective response to insulin or insufficient insulin production.
The symptoms of type 2 diabetes can include:
unusual hunger
fatigue or lack of energy
excessive thirst
frequent urination
blurry vision
There are a number of factors that can raise a person's risk of type 2 diabetes, such as:
genetics
excessive weight
lack of physical activity
a diet high in sugar, refined carbohydrates, and ultra-processed foods
Li advised people to limit added sugars and monitor the starch and carbohydrates in their daily diets and reiterated the importance of daily exercise.
Tan agreed that an overall healthy lifestyle can help reduce type 2 diabetes risk. Lifestyle factors that may influence risk include:
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
4 hours ago
- Yahoo
15 longevity foods: Healthy aging guide
15 longevity foods: Healthy aging guide Aging isn't just about the years in your life, but the life in your years. And to have more "life" in your years, you'll need to maintain your health status. This is known as "healthspan," or the period of life spent in good health. The good news is that there are many foods that can increase your healthspan, thanks to key nutrients that they contain, whether that's the polyphenols in green tea or the nitric oxide precursor that contributes to spinach's superfood status. Even better news: By increasing your healthspan, this could increase your lifespan and contribute to your longevity potential. So, if your goal is to live a healthier and longer life, keep reading to see Life Extension's list of longevity foods (and drinks) to add to your eating pattern. Best foods and beverages for healthy aging 1. Walnuts Nuts are nutrient-dense foods that offer unsaturated fats, protein, vitamins, fiber, and minerals such as magnesium. Walnuts, in particular, are a smart choice among nuts when it comes to longevity foods. Ever notice that they look like a brain? Not only do they support cognitive health, but researchers found that a serving of walnuts (1 oz.) supported cardiovascular health and could support a longer lifespan at age 60 (researchers project an additional 1.3 years in women and 1.26 years in men, to be precise) among those who consumed five or more servings per week compared to those who did not eat walnuts. Plus, the study found that even eating half a serving (0.5 oz.) can be beneficial. So, whether you choose to add them to your oatmeal or enjoy them on their own, do stock your pantry with these nutritious nuts! 2. Pomegranates Botanically considered berries, these ruby-red fruits are bursting with benefits. Many of the health benefits from pomegranates can be attributed to their potent antioxidant properties, though they are also a source of vitamins, minerals, and fiber. Interestingly, after digesting two polyphenols found in pomegranates, punicalagins and ellagitannins, a unique molecule known as urolithin A (UA) is formed. Urolithin A may support autophagy, our bodies' way of cleaning out cellular debris that can get in the way of healthy mitochondria function, though more research on the effect of UA in human aging is needed. Healthy cells, healthy you! From heart health to metabolic health and more, research has shown that all parts of the pomegranate fruit are beneficial. Sprinkle the arils on your salad, drink the juice, or take an extract! 3. Garlic Garlic isn't just for repelling vampires; it may play a role in warding off the aging process. Because this beloved bulb is a source of a variety of bioactive compounds, including more than 20 polyphenols, it has strong antioxidant properties, helping the body respond to oxidative stress. Speaking of aging, both aged garlic, or aged "black garlic," and non-aged garlic offer benefits to our health. Thanks in part to allicin, one of the main active compounds in non-aged garlic responsible for its aroma, garlic promotes immune support and cellular detoxification. Garlic is also known for supporting heart health. S-allyl-cysteine (SAC), a derivative of the amino acid cysteine, is a key compound from aged black garlic which helps maintain healthy blood pressure, cholesterol, and triglycerides. 4. Green tea Like all true teas, green tea is derived from the Camellia sinensis plant. While many tea varieties offer benefits to our health, green tea in particular has stood out to researchers in the field of healthy aging. Green tea has next to no calories and macronutrients, yet is high in bioactive nutrients. Among all types of tea, green tea has the highest concentration of EGCG, a polyphenol (antioxidant). Along with research showing that green tea could support a longer lifespan, green tea drinkers may also enjoy a variety of other benefits from this elixir, including healthy cellular activity, metabolic function, cardiovascular and cognitive health. 5. Olive oil This Mediterranean diet staple is high in monounsaturated fatty acids (MUFA), especially oleic acid, as well as polyphenols including oleuropein and hydroxytyrosol. Many of the health benefits of olive oil are thought to be a result of its polyphenol content, and the antioxidant activity from it. Monounsaturated fats are known to be beneficial for heart health. The cardiovascular benefits of olive oil include maintaining healthy cholesterol levels, blood pressure, and more! Interestingly, olive oil can also positively influence gene expression. In a large study in U.S. adults, daily olive oil intake was associated with an increased likelihood of living a longer, healthier life. Pro tip : contrary to popular belief, olive oil can be used for cooking foods at temperatures of 375-400°F or below. Characteristics of Longevity Foods As you go through this list, you may notice a pattern of foods that are rich in polyphenols, which are bioactive compounds found in foods that act as antioxidants in our bodies. Another theme is heart-healthy types of fat and foods that support cardiovascular health. Foods that benefit our major organs such as the heart and liver (those that support detoxification, for example) make a big difference for the long haul. There are also nutrients that support processes in the body that are known to decline or stop working properly with age, including the inflammatory cascade, oxidative stress, cellular senescence, and autophagy. Nutrients can even influence our gene expression (or suppression), which is known as nutrigenomics. Foods that impact these processes, and therefore hallmarks or biomarkers of aging, also make the list. 6. Blueberries Known for being among the lower-in-sugar fruits, these berries are high in health-promoting antioxidants, including anthocyanins and pterostilbene. Wild blueberries in particular have one of the highest amounts of antioxidants when compared to other types of blueberries. You can find wild blueberries in the freezer section of your grocery store or as an extract in a dietary supplement. Research shows that blueberries support cardiovascular, metabolic, brain, and cellular health. Aim to consume at least one cup per day to get the benefits. You can meet this goal by adding frozen blueberries to your smoothie or adding fresh blueberries atop Greek yogurt with a drizzle of honey. 7. Mushrooms Fungi are our friends! Mushrooms are a source of beta-glucans (fiber), selenium (mineral), and crucial sulfur-containing antioxidants, ergothioneine and glutathione. Researchers compared the health status of those who included mushrooms in their diets, including those who consumed mushrooms in place of processed meat, to individuals who had low mushroom consumption. The results showed that eating more mushrooms (and less processed meat) may equate to an increased likelihood of living a longer life. To get the benefits of mushrooms, aim for four cups per week of varieties such as porcini, oyster, shiitake, and maitake. You could also replace a daily serving of processed meat with mushrooms (but be sure to make up the protein equivalent elsewhere in your diet), or take a mushroom extract. 8. Salmon Could a meal of baked salmon add 16 minutes to your life? Yes, according to researchers who investigated the health effects in minutes of healthy life gained or lost of 5,853 foods in the U.S. diet. A large body of evidence suggests that including non-fried seafood in your diet is beneficial for health. Fish is included on the list of foods for those following eating patterns commonly recommended by experts, such as the Mediterranean, DASH, or MIND diets. And wild salmon is among the best fish in the sea! Salmon is a fatty fish (contains omega-3 fatty acid) and is low in environmental contaminants. Salmon is also a source of vitamin D, selenium, iodine, choline, and more. 9. Yogurt Need another reason to eat this popular fermented food? Researchers looked at high daily intake of yogurt compared with low daily intake and found that daily yogurt consumption was associated with an increase in lifespan and maintenance of heart health. One of the proposed reasons for the finding was the favorable influence of yogurt on gut health, though it is important to note that yogurt varieties will vary greatly not only in the amount of beneficial bacteria it contains, but also its nutritional profile. Choose yogurt with no added sugars and sweeten it yourself with fruit and a touch of honey. Also, keep an eye on the fat and protein content to ensure it aligns with your health goals. 10. Spinach I think we can all agree that the heart is a pretty important organ to maintain for the long haul, and spinach may be just the ticket for your ticker. Aside from spinach containing an impressive variety of vitamins and minerals, it also contains nitrates, which is a precursor to nitric oxide. The nitrates found in leafy greens like spinach can support heart health, according to researchers who evaluated the effects of a spinach-containing meal and found that even a single nitrate-rich meal containing spinach supported healthy blood pressure and other measures of cardiovascular health. Honorable mention: beets, which are also a great option to support nitric oxide production. 11. Seaweed Did you know that Japan has been known to have a high percentage of centenarians (people over 100 years of age) per capita? Seaweed is a staple in the Japanese diet, and researchers who investigated this eating pattern found that adherence to a Japanese diet is associated with a longer life. Other longevity food research has shown that seaweed intake supports healthy blood flow among a Japanese study population. 12. Cruciferous vegetables Could just over one cup of broccoli daily (which is about 91 g) move the needle when it comes to our health? Yes! A study that included a dose-response analysis reveals that a 100 g/day increment of cruciferous vegetables (which also includes cauliflower, Brussels sprouts, watercress, and others) was associated with a longer lifespan. Isothiocyanates are one of the bioactive phytonutrients found in cruciferous vegetables that researchers attribute to their multiple health benefits. This longevity food group is known to support healthy cell division, healthy DNA, healthy estrogen metabolism, and more. 13. Dark chocolate If you love chocolate like I do, I know you're excited to see this one on the list! Indeed, choosing 70% dark chocolate or higher with little-to-no added sugar (in other words, we're not talking about candy bars here) can not only be a part of a healthy diet, but may actually be considered a longevity food. Cacao beans contain phytonutrients, including flavanols, which are a rich source of antioxidants. A study on post-menopausal women found that moderate chocolate consumption of 1 to 3 servings per week was associated with a longer lifespan. Sprinkle cacao nibs on your acai bowl, yogurt parfait, and more for texture, taste, and of course, antioxidants. 14. Legumes More commonly known as beans, the term "legumes" encompasses a variety of nutritious foods, including chickpeas and lentils. Legumes are high in fiber, a source of plant protein, and offer B vitamins, minerals, and phytonutrients. Research has linked higher legume intake with an increase in lifespan, so be sure to include these satiating and surprisingly versatile foods in your meal rotation. 15. Coffee Daily coffee drinkers, rejoice! Not only does your morning java put some pep in your step, but coffee is also a source of antioxidants like chlorogenic acid and can support healthy blood sugar and liver health. Studies show that moderate coffee consumption (2-4 cups daily) is associated with a longer lifespan. Interestingly, the time of day you drink your coffee could make a key difference. A study looking at morning coffee drinkers versus all-day coffee drinkers found that higher intakes of coffee in the morning were associated with a longer lifespan, but not in those with an all-day drinking pattern. So go ahead and enjoy your morning pick-me-up (preferably without added sugar, as it may actually negate some of the benefits). Does a plant-based diet help with healthy aging? Yes! As you may have noticed, this list is heavily plant-based. That is because a diet rich in plant foods can help support healthy aging. Plants contain important nutrients, such as phytonutrients. ("Phyto" refers to the Greek word for plant.) "Plant-based" often refers to a dietary pattern that includes primarily plant foods, which differs from veganism, in which no animal food sources are included. When it comes to choosing longevity foods for healthy aging, a plant-forward approach, or simply adhering to the recommended 5-7 servings of fruit and vegetables daily can go a long way. So no need to put a label on it, but focus on an eating pattern that includes plants with every meal and snack. How does the Mediterranean diet support healthy aging? By emphasizing plant foods and limiting red meat, the Mediterranean diet helps ensure a variety of key nutrients that support healthy aging are consumed. The Mediterranean diet is a healthy dietary pattern that mimics the traditional dietary habits of countries neighboring the Mediterranean Sea. It emphasizes the consumption of plant foods (fruits, vegetables, whole grains, nuts, legumes) and healthy fats such as olive oil. It's not strictly vegetarian, though. This way of eating includes a moderate intake of poultry, fish, and dairy, and limited intakes of red meat. There is strong evidence that processed red meat is not a good choice for increasing lifespan; however, the evidence for non-processed red meat is mixed. When you do eat meat, choose lean cuts and grassfed meats. An observational study of adults older than 18 noted that adherence to the Mediterranean diet was associated with an increased lifespan. Another study with elderly participants older than age 65 showed that closer adherence to the Mediterranean diet was associated with prolonged lifespan. Easy ways to add longevity foods to meals It's always nice to find new recipes that you enjoy, but you could also add them to your existing meal rotation! The dishes below are easily customizable, so you can add foods like walnuts, blueberries, pomegranates, and dark chocolate as toppings or in the mix to: Smoothies Yogurt Smoothie bowls Acai bowls Chia pudding Oatmeal Cereal For the more savory items, such as legumes, seaweed, mushrooms, garlic, and olive oil, build your own bowl! Start with some whole grains or legumes as carbs and/or greens as a base, layer on your favorite protein, and top with veggies. Voila! Longevity is served. This story was produced by Life Extension and reviewed and distributed by Stacker. Solve the daily Crossword
Yahoo
9 hours ago
- Yahoo
The Best Tea to Help Lower Cholesterol, According to Dietitians
Key Points Green tea contains catechins—antioxidants that may help lower LDL and total cholesterol levels. Some studies link green tea to modest drops in cholesterol levels, though results vary. Tea can be part of a heart-smart routine—just avoid added sugar and consult a healthcare professional you have high cholesterol, you're likely turning to your diet to make changes to help keep your cholesterol in check. Maybe you've have heard that upping fiber and reducing saturated fat and added sugar can positively affect cholesterol levels. Still, you may not have heard of one beverage that may also have a beneficial effect—tea. 'Traditional tea contains antioxidants and offers health benefits such as cancer prevention and cholesterol reduction,' says Lisa Andrews, M.E.d., RD, LD. Because of this, it can be a healthful addition to most diets. Why Green Tea Is So Great for Lowering Cholesterol Green tea may be one of the most beneficial teas when it comes to the potential for lowering cholesterol levels. Green tea, along with other types of tea, is a source of various types of polyphenols. 'The polyphenols in the tea leaves provide antioxidants,' says Wan Na Chun, M.P.H., RD, CPT. Some studies have found a connection between green tea consumption and a slight reduction in LDL cholesterol. Other studies have looked specifically at cholesterol levels in populations with other chronic conditions and have found a benefit when adding green tea to the diet. More specifically, a small study found that people with type 2 diabetes and nephropathy (kidney disease) who drank three cups of green tea per day had a reduction in total cholesterol. The tea was consumed before a meal, and other factors in the diet were not controlled, so it's impossible to know if the tea alone impacted cholesterol or if other dietary changes positively affected cholesterol. Still, the results are promising for green tea's potential impact on total cholesterol. A meta-analysis found similar results. This review found that consuming green tea may significantly help lower both total and LDL cholesterol (also known as 'bad' cholesterol). However, this study also had limitations, including not determining the amount of green tea needed to influence cholesterol levels. Brooke Baird, RDN, says the optimal amount of tea required to help lower cholesterol levels is not clearly defined. 'It can vary depending on individual factors such as age, health status and overall diet and lifestyle,' says Baird. It's also important to note that many studies investigating the effect of green tea on cholesterol use a mix of green tea extract and green tea as a beverage. However, most of the studies are looking at the catechin concentration, which is the compound thought to have the most significant impact on cholesterol levels. Catechins are flavonoids (a type of antioxidant) found in green tea. One of the most well-known catechins in green tea is EGCG. 'Epigallocatechin gallate (EGCG) has been heavily researched and shown to be very effective in decreasing cholesterol,' says Umo Callins, M.S., RD, LD, CSSD, CPT. Green tea's effect on lipid levels is thought to be multifaceted. In addition to preventing oxidation of LDL, which leads to plaque formation in your arteries, 'Studies show green tea may significantly inhibit lipid absorption in the intestine, which is beneficial for lowering cholesterol,' says Chun. More Research Is Needed While drinking tea, particularly green tea, may be beneficial for lowering cholesterol levels, more research is still needed. 'The FDA has not approved any health claims for green tea beverages to reduce cardiovascular disease risk,' says Chun. It is best to consult a healthcare professional before using tea to help manage high cholesterol, adds Chun. Tea also contains caffeine, which can have adverse side effects when consumed excessively. 'Drinking excessive amounts of caffeinated tea could lead to side effects like headaches, insomnia, irritability, dizziness and anxiety,' says Chun. Excess caffeine intake can also lead to gastrointestinal symptoms in some cases. However, green tea's total caffeine content is lower than that of other caffeinated beverages like coffee. For reference, one cup of green tea contains around 30 milligrams of caffeine, compared to 100 mg in a traditional cup of coffee. Other teas, particularly ones made of herbs, may also have unintended side effects. 'Herbal teas can interfere with some medications like blood thinners, anti-inflammatories, anti-seizure drugs, aspirin, blood pressure medications and diabetes treatments,' says Chun. It's important to review your medications and any supplements or teas with a healthcare professional. Safety Tips and Best Practices If you plan to add green tea to your daily routine, then it's best to do so in a way that will help you increase the healthfulness of your diet as a whole. Avoid green tea with excess added sugar, which can negatively impact your overall health. Choosing a high-quality tea from a reputable company that tests for pesticides and other contaminants is also important. Many companies will provide their testing procedures on their website or will provide a Certificate of Analysis upon request. You can also look for companies that follow Current Good Manufacturing Practices (cGMP) to ensure quality. Our Expert Take Tea can be a delicious, health-promoting beverage to add to your diet. Choosing tea, especially green tea, may have a beneficial effect on total cholesterol. However, it's best to avoid drinking tea with added sugar to reap the greatest benefit. 'While tea can be a part of a healthy lifestyle, it's essential to consume it as part of a balanced diet and lifestyle,' says Callins. 'Consult with a health care professional if you have any concerns or underlying health conditions.' Read the original article on EATINGWELL
Yahoo
11 hours ago
- Yahoo
Does acupressure help you sleep better? I asked two experts — this is what they said
When you buy through links on our articles, Future and its syndication partners may earn a commission. In a time where we're bombarded with social media trends for sleep like April Theory and the 'sleepy girl mocktail,' it can be easy to forget that there are some methods you can use to help with your slumber that have been around for thousands of years. Like acupressure, a non-invasive, ancient traditional Chinese medicine practice that involves the use of pressure on the face and body at certain points, some of which are used to help with sleep. Research has shown that acupressure can help with sleep, from reducing insomnia, to improving sleep quality in hospital patients and even contributing to better sleep in menopausal women. Here, we'll explore this research and the potential benefits of acupressure for sleep, as well as speaking to experts in the field to find out about what acupressure is, and how you can even practice it in the comfort of your own home. What is acupressure and how does it work? "Acupressure is a non-invasive traditional Chinese medicine technique that uses pressure on the face and body at specific points known as acupoints," says registered acupuncturist Lily Lai, who has a PhD in Chinese Medicine in Primary Care and offers acupressure at her UK clinic. "Pressure is applied in a variety of ways – most commonly finger pressure is used as well as tools," she adds. Doctor of Oriental Medicine (DOM), Dr. Haley Parker, who is a licensed acupuncturist and the Director of Clinical Operations at VUIM Clinic (Virginia University of Integrative Medicine), explains that in acupressure, gentle sustained pressure is applied to "specific points along the body's meridians — energy channels that correspond to organs and systems." "It's based on the same principles as acupuncture, but instead of using needles, you use fingers, palms, elbows, or tools to stimulate the points," Dr. Parker explains. "The idea is to restore the smooth flow of Qi (vital energy) and blood through the body to promote healing, reduce tension, and support balance between the body and mind," she says. "From a Western perspective, acupressure may stimulate the nervous system, influence endorphin release, reduce cortisol, and activate the parasympathetic 'rest and digest' response," the doctor continues. According to The American Institute of Alternative Medicine, the practice is "based on the belief that applying firm pressure in specific acupoints stimulates the nervous system and brain to release endorphins and neurotransmitters to ease... pain." Acupressure falls under what the National Health Service (NHS) in the UK describes as 'complimentary and alternative medicine' (CAM) and they do advise that "if you think you may have a health condition, first see your GP. Do not visit a CAM practitioner instead of seeing your GP." Is there any science proving acupressure improves sleep? As the NHS points out, it is important to review the evidence when considering a complimentary or alternative medicine. When it comes to acupressure there is "a growing body of evidence supporting [its] effectiveness for sleep," says Dr. Parker. As well as the research cited below, a review of studies into the effect of acupressure on hospital inpatients showed that it improved factors such as sleep quality, total sleep time, sleep efficiency and sleep onset latency compared to control groups. Researchers concluded that it is an "effective intervention to improve sleep quality and sleep parameters in inpatients." Among the studies she highlighted, Dr. Parker pointed to a review of studies and a specific study which both showed that acupressure improved sleep quality in older people. How can acupressure benefit sleep? 1. Stimulate specific pressure points As we've explored above, this traditional Chinese medicine practice involves applying pressure to certain points. Dr. Parker says it can support sleep "by calming the nervous system, easing physical tension, and regulating the underlying organ systems that influence rest." She notes that the best combination of acupressure points for sleep depends on what the individual is experiencing and that a personal point prescription would then be selected to "to support the patient and the present symptoms, like insomnia and restlessness." However, she shares the following common points and how they work from a traditional Chinese medicine perspective: "Shenmen (HT7 – Heart 7): Located on the wrist crease, this point is often used for insomnia, anxiety and emotional restlessness. It calms the Shen (spirit), helping to settle racing thoughts and reduce overactivity of the Heart system, which in TCM can disturb sleep." "Yintang ('Third Eye'): Found between the eyebrows, this point is deeply calming and is known to relieve stress, quiet the mind and support melatonin production through relaxation of the pineal and hypothalamic areas." "Anmian ('Peaceful Sleep'): A lesser-known but effective point located behind the ear, Anmian is used specifically for sleep disturbances, helping to ground the nervous system and encourage deeper, more sustained rest." "Sanyinjiao (SP6 – Spleen 6): Located on the inner lower leg, this point supports hormonal regulation and helps harmonize the Spleen, Liver, and Kidney systems. These organs play key roles in emotional regulation and sleep according to TCM." 2. Reduces stress and anxiety Anxiety can mean that worries, racing thoughts and restlessness make it particularly hard to fall asleep. Lai says that one of the common causes of sleeplessness is stress and anxiety, and points to a systematic review and meta-analysis of research which showed acupressure can significantly reduce anxiety. Acupressure can significantly reduce anxiety "Studies suggest that acupressure and acupuncture work in similar ways by encouraging the body to release neurotransmitters such as endorphins and serotonin," says Dr. Parker. "both of which are mood elevators and play a major role in sleepregulation via the hypothalamic-pituitary-adrenal (HPA) axis," she explains. "Acupressure may also be increasing parasympathetic nervous activity, the rest-and-digest part of our nervous system which takes the body away from being in the sympathetic nervous system state, the fight-or-flight response," Lai adds. She says that these calming, anxiety-reducing effects of acupressure can help sleep by improving both sleep latency, and sleep duration. 2. Helps to ease insomnia Those who have experienced either short-term (several days or weeks) or chronic insomnia (lasting three months or more), know that it doesn't just interfere with your sleep. It can also cause issues including irritability, fatigue and problems with focus the next day. But research shows that acupressure may be a tool you can include to combat it. One study compared the effect of acupressure on those with insomnia, with 200 participants divided into a group who were taught self-administered acupressure, and a group who were given sleep hygiene education. They found that those who had learned acupressure had improved Insomnia Severity Index scores after both four weeks and eight weeks, compared to the other group. Auricular acupressure, which focuses on pressure points on the ear, has been shown in a number of studies to help with insomnia. One review of studies looking at how effective auricular acupressure is as a treatment for insomnia concluded that, "the effects of auricular acupressure on insomnia are comparable to those of estazolam," which is a medication used short-term for treating insomnia. And while Dr. Parker noted above that acupressure be used to help with sleep issues like insomnia, she also explains that, "lack of sleep/insomnia is often a symptom of an underlying imbalance." "There are also lifestyle factors and habits that should be addressed to support a restful nights sleep (examples include limiting screen time before bed, limit caffeine after 3pm in the afternoon, eliminate noises and lights in the bedroom, try to go to bed at a regular time each night etc)," she explains. 3. Can help with hormonal changes affecting sleep "Sleep problems can also be associated with hormonal changes and studies have demonstrated that acupressure can be effective for improving sleep in these patient populations," says Lai. A huge number of women experiencing menopause have issues with their sleep. In fact, 2023 research noted that across the world, sleep and menopause effects the lives of about a third of women. Lai suggests that acupressure may be one way to help tackle this, explaining that, "acupressure has shown in recent trials to significantly improve sleep quality in menopausal women." A trial published in the Iranian Journal of Medical Sciences, found that "acupressure alone can improve sleep quality at a rate of 22% in menopausal women by massage on the effective points," and concluded that it "can be used as a complementary treatment to relieve sleep disorders in menopausal women." In addition, Lai says that "Studies have indicated that acupressure impacts hormone-related sleep problems through decreasing levels of follicle stimulating hormone (FSH) as well as through increasing levels of oestradiol." "These in turn improve sleep quality related to hormonal conditions, but also in other symptoms such as hot flushes and fatigue," she explains. How to try acupressure for sleep at home If you're interested in exploring acupressure and want some simple options that you can try out from the ease of your home, Dr. Parker suggests the following. "Finger pressure massage: Apply gentle, circular pressure to key points like HT7 (wrist), Yintang (forehead), or SP6 (inner leg) for 1–2 minutes each, preferably in the evening before bed." "Acupressure mats: These mats use small spikes to stimulate multiple points along the back and shoulders. Lying on one for 10–20 minutes can help reduce muscular tension and promote parasympathetic nervous system activation—ideal for winding down." "Partner massage: Light massage focusing on the neck, shoulders, and feet can activate calming points. Adding lavender oil or calming music can enhance the effect." "Breathing with pressure: Combine acupressure with slow, deep breathing to amplify relaxation. Inhale deeply, press a calming point (like Yintang), and exhale slowly." Acupressure mats like the Shakti mat and Pranamat have become popular options to try at home, and both promise to help improve your sleep after just 20 minutes use. Pranamat even cites stats from Dr. Marek Dvořák's sleep tracker, which show that after using the Pranamat 20 minutes before sleep, his REM sleep increased by 2%, deep sleep increased by 7% and light sleep was reduced by 10%. Lai also shares the one piece of advice given to every patient in her practice experiencing sleep issues: "Utilise acupressure wristbands to stimulate Nei Guan (Pericardium 6). Whilst this acupoint is widely known for nausea and vomiting, it is also used frequently in traditional acupuncture for sleeplessness as well as for stress and anxiety," she says. This pressure point is found between the two tendons ont he inner aspect of the forearm, three finger widths below the wrist crease. Is acupressure suitable for everyone? It's important to consult your doctor if you are experiencing pain or a medical condition, however, Lai and Dr. Parker agree that acupressure is, in general, very safe for most people. "Basic self-acupressure can be safely carried out in specific circumstances such as with acupressure wristbands for nausea and vomiting," Lai says. But she notes that, "for face, body or ear acupuncture and for more complex conditions, this is safest and most effective when carried out by a TCM practitioner who is registered with an appropriate acupuncture professional body." "If you are actively under the care of a doctor or consultant for a medical condition, you should always seek their advice prior to using acupressure," she explains. It's important that certain patient groups such as children, pregnant women and the elderly should check with their doctor before using acupressure for their health concerns.
