Acupressure and Perimenopause: Gentle Support Through Changing Hormones

15 min read
Acupressure and perimenopause symptoms

Perimenopause can bring changes in menstrual cycles, sleep, temperature regulation, mood, energy and vaginal comfort. For some people the symptoms are mild, while for others they can have a significant effect on everyday life.

Acupressure is one complementary approach people have used for generations, and many people who try acupuncture or acupressure during perimenopause say they find it relaxing, supportive and helpful for things like disrupted sleep, tension or simply feeling unsettled as their body changes.

Research into acupressure during menopause is still developing. Some studies suggest it may improve sleep quality, while evidence for hot flushes, night sweats and other symptoms is less clear.

That doesn’t mean someone’s positive experience isn’t real. It simply means research hasn’t yet established how reliably acupressure works, which symptoms it helps most or who is most likely to benefit.

It’s also useful to distinguish manual acupressure from acupuncture and from wearable magnetic patches. Although inspired by similar traditional acupuncture principles, they differ in their approach.

Key takeaways

  • Acupressure uses pressure from fingers, thumbs or other tools on selected points.
  • Acupuncture uses fine needles and should be performed by an appropriately registered practitioner.
  • Many people find acupressure or acupuncture relaxing and supportive during perimenopause.
  • Some research suggests acupressure may improve sleep quality, although study results vary considerably.
  • Evidence for specific effects on hot flushes, night sweats and mood is less clear.
  • Magnetic acupressure products are different from manual acupressure and acupuncture and haven’t been studied as extensively.
  • Complementary approaches can sit alongside medical treatment rather than replacing it.
  • Heavy, unusual or unexpected bleeding should be discussed with a doctor.

On this page

What is acupressure and how is it different from acupuncture?

Acupressure is a traditional practice in which pressure is applied to selected points on the body, usually using the fingers or thumbs.

It comes from traditional East Asian medicine, where these points are described in relation to pathways called meridians and the flow of qi, or energy.

These concepts form part of the traditional system in which acupuncture and acupressure developed. Meridians haven’t been identified as anatomical structures in the same way as nerves, muscles or blood vessels, so traditional explanations and modern biological explanations shouldn’t be treated as interchangeable.

Acupuncture uses fine needles inserted into selected points rather than pressure.

In Australia, Chinese medicine practitioners, including registered acupuncturists, are regulated through Ahpra and the Chinese Medicine Board of Australia. If you’re considering acupuncture, you can check a practitioner’s registration on the Ahpra website.

Acupressure, acupuncture and magnetic patches at a glance

Approach What it involves What we know
Manual acupressure Pressure applied to selected points using fingers, thumbs or another tool Some encouraging research around sleep, with mixed results overall
Acupuncture Fine needles inserted by a trained practitioner Some people report benefit, but research into menopausal symptoms is mixed
Magnetic acupressure Small static magnets held against selected points with adhesive patches Less research is available and it hasn’t been shown to reliably treat menopausal symptoms

Does acupressure help with perimenopause symptoms?

Many people who use acupressure describe feeling calmer, more relaxed or better able to sleep, and some make it a regular part of their perimenopause self-care routine.

Research is beginning to support some of those experiences, particularly around sleep.

A systematic review and meta-analysis included eight acupressure trials involving 499 participants. Overall, people receiving acupressure had better sleep-quality scores than control groups.

The studies differed considerably in how acupressure was used, and some had methodological limitations, so we can’t say that one particular point or routine will work for everyone.

Still, the findings are encouraging and suggest acupressure may be worth exploring if disrupted sleep, tension or difficulty winding down are part of your perimenopause experience.

There is less research showing that manual acupressure reliably reduces hot flushes, night sweats or other vasomotor symptoms but something can be genuinely relaxing, comforting or personally helpful even when researchers hasn't yet established a clinical effect.

What about acupuncture?

Acupuncture has been studied more extensively than manual acupressure for menopausal symptoms.

Research results are mixed. Some studies have reported improvements in hot flushes or quality of life, particularly when acupuncture is compared with no treatment, while comparisons with sham acupuncture have generally been less convincing.

For many people, though, acupuncture is about more than one measurable symptom. Some report improvements in relaxation, sleep, tension or general wellbeing and choose to continue because they feel better when it is part of their routine.

If you find acupuncture helpful and it fits comfortably alongside your other healthcare, there’s no reason to dismiss that experience simply because the research isn’t definitive.

Acupressure points traditionally used during perimenopause

Traditional Chinese medicine uses different acupressure points depending on what someone is experiencing.

Many people enjoy experimenting with these points at home because acupressure is simple, non-invasive and easy to incorporate into an evening or relaxation routine.

The three points below are commonly associated with concerns that can come up during perimenopause. Their descriptions reflect traditional use and practitioner experience. Research hasn’t established that pressing one particular point will reliably produce a specific result, so think of them as options to explore rather than a prescription.

Use comfortable pressure rather than pressing hard. Stop if an area becomes painful, numb or irritated and avoid broken or inflamed skin.

KD3 (Tai Xi): inner ankle

KD3 is traditionally located in the hollow between the inner ankle bone and the Achilles tendon.

Within traditional Chinese medicine it is associated with the kidney meridian and is often selected when someone is experiencing fatigue, lower-back discomfort or a general feeling of depletion.

Some people find working with this point relaxing or grounding, particularly when they’re feeling tired or depleted.

Its traditional use is well established within Chinese medicine, although modern research hasn’t yet shown whether KD3 itself produces a specific effect on perimenopause symptoms.

Traditional KD3 acupressure point located between the inner ankle bone and Achilles tendon

HT6 (Yin Xi): inner wrist

HT6 is traditionally located on the inner forearm on the little-finger side, a short distance above the wrist crease.

It is traditionally used when sweating, restlessness or disrupted sleep are concerns.

Some people find pressure here calming as part of an evening routine, particularly when they’re having trouble winding down.

Research hasn’t established that HT6 specifically reduces night sweats or improves sleep, but it can still be a simple point to explore if acupressure feels good to you.

Traditional HT6 acupressure point on the inner wrist near the little-finger side

LV3 (Tai Chong): top of the foot

LV3 is traditionally located on the top of the foot between the long bones leading to the big toe and second toe.

It is commonly selected when tension, irritability or feeling emotionally wound up are part of the picture.

Many people find foot acupressure relaxing in its own right, particularly at the end of the day.

We don’t yet have good research showing that pressing LV3 specifically changes perimenopausal mood symptoms, but it may still be a pleasant addition to a relaxation routine.

Traditional LV3 acupressure point on the top of the foot between the first and second toes

You don’t need to use all three points or follow a complicated routine. If one feels good, use it. If acupressure becomes another thing you feel you “should” be doing, it’s perfectly fine to leave it.

What about magnetic acupressure?

Magnetic acupressure products use small static magnets attached to the skin with adhesive patches.

They’re inspired by traditional acupuncture and acupressure practices and are designed to provide an easy, needle-free option that can be worn throughout the day or overnight.

Some people enjoy using them because they’re simple, non-invasive and don’t require repeatedly applying pressure with the fingers.

People who use acupuncture-inspired magnets sometimes report feeling more relaxed, sleeping better or simply feeling that the ritual gives them another way to support themselves during periods of change.

Those personal experiences are worth acknowledging, but they’re different from clinical evidence.

Research showing benefits from manual acupressure or acupuncture can’t automatically be applied to static magnets, and magnetic therapy hasn’t been shown in good-quality clinical trials to reliably reduce menopausal symptoms.

That doesn’t mean you can’t choose to use them. It means it’s more accurate to think of them as a complementary wellness tool rather than a proven menopause treatment.

Period Shop stocks Yin Flow Menopause Relief Magnets, an acupuncture-inspired wearable product designed to fit easily into a daily wellbeing routine.

If they feel helpful to you, they can sit alongside other things that support you through perimenopause, whether that’s movement, better sleep routines, cooling strategies, acupuncture or medical treatment.

Using magnetic products safely

If you choose to use magnetic patches:

  • follow the manufacturer’s instructions, including how long they should be worn
  • check with your healthcare professional if you have a pacemaker, implanted defibrillator, insulin pump or another medical device that could be affected by magnets
  • ask for advice if you’re pregnant or could be pregnant
  • remove magnetic products before an MRI or when instructed by an imaging professional
  • keep small magnets away from children because swallowed magnets can cause serious injury
  • stop using adhesive patches if your skin becomes red, itchy or sore

Pregnancy is still possible during perimenopause, so irregular periods don’t necessarily mean contraception or pregnancy precautions are no longer relevant.

Other ways to manage perimenopause symptoms

You don’t have to choose between complementary approaches and medical care.

For many people the best approach is a mixture of things that improve everyday comfort, things they simply enjoy and medical treatment where it’s useful.

Cooling strategies

If hot flushes or night sweats are bothering you, simple changes such as dressing in layers, using a fan, choosing breathable sleepwear or keeping your bedroom cooler can make symptoms easier to live with. They may not stop a hot flush from happening but will help keep you more comfortable.

Sleep

Perimenopause and sleep problems often seem to arrive as an unwelcome package deal. A reasonably consistent sleep routine, comfortable bedroom temperature and winding down before bed can support sleep, even if they don’t completely solve hormone-related sleep disruption. This is also where practices such as acupressure, yoga, breathing exercises or meditation may fit nicely if you personally find them relaxing.

Movement and exercise

Regular movement supports bone, cardiovascular, muscle and mental health through midlife and beyond. Walking, strength training, swimming, cycling, yoga or other activities you enjoy can all be useful. You don’t need to choose exercise specifically because it is marketed for menopause. The best form is usually one that feels good, suits your body and is realistic to keep doing.

Cognitive behavioural therapy

Cognitive behavioural therapy, or CBT, can help reduce the impact of menopausal symptoms including hot flushes, night sweats, sleep disturbance, anxiety and low mood. Using CBT doesn’t mean your symptoms are psychological or imagined. It provides practical strategies for reducing distress and coping with symptoms.

Menopausal hormone therapy

Menopausal hormone therapy, or MHT, is an effective treatment for symptoms associated with changing hormone levels, particularly hot flushes, night sweats and vaginal dryness. Whether MHT is suitable depends on your symptoms, health history and individual risks and benefits. A GP or menopause-informed clinician can discuss the options with you.

Non-hormonal treatments

Hormone therapy isn’t the only medical option. Non-hormonal prescription treatments are available for some menopausal symptoms, including hot flushes and night sweats. Your doctor can help you work through the options based on the symptoms that are affecting you most.

Vaginal and urinary symptoms

Vaginal dryness, discomfort during sex, urinary symptoms and other genital changes can occur during perimenopause and after menopause, and effective treatments are available.

Read our guides to vaginal health in perimenopause and vaginal dryness for more information.

Track what’s changing

Perimenopause can be unpredictable, so keeping a record of your cycle and symptoms can help you notice patterns you might otherwise miss. You might track:

  • period dates and changes in bleeding
  • hot flushes and night sweats
  • sleep
  • energy
  • mood and anxiety
  • headaches
  • vaginal dryness or discomfort
  • anything you try and whether you feel it helps

Period Shop’s free period tracker can help you keep everything in one place. You can also read our guides to menopause and hormones and mental health.

When should you seek professional advice?

Book an appointment with your GP if perimenopause symptoms are worrying you or affecting your sleep, relationships, work or everyday quality of life. You don’t have to wait until symptoms become unbearable before asking about treatment. 

Changes in bleeding

Changes in period timing and flow are common during perimenopause, but some bleeding patterns should still be checked. See your doctor if:

  • bleeding is unusually heavy or lasts much longer than usual
  • you bleed between periods
  • you bleed after sex
  • your bleeding pattern changes in a way that concerns you
  • you have any vaginal bleeding after going 12 months without a period

Any bleeding after menopause should be medically assessed. Seek urgent medical care if bleeding is very heavy and you feel faint, weak or seriously unwell.

Mood and mental health

Changes in sleep, mood and anxiety can happen during perimenopause, and they can sometimes be significant. If low mood, anxiety, irritability or feeling overwhelmed is persistent or becoming difficult to manage, talk with your GP.

Support is available whenever you need it. You can talk to someone at Lifeline on 13 11 14, 24 hours a day. If you feel you're in immediate danger, call triple zero (000).

Frequently asked questions

Does acupressure help hot flushes?

Some people feel acupressure helps them feel calmer or more comfortable during perimenopause, but research hasn’t yet shown that manual acupressure reliably reduces hot-flush frequency or severity. Most of the more encouraging research relates to sleep.

Can acupressure help with sleep during perimenopause?

Possibly. A meta-analysis of eight trials found better sleep-quality scores among people receiving acupressure. The studies varied considerably, so we don’t yet know which points, routines or types of acupressure work best. Many people nevertheless find it a relaxing addition to their bedtime routine.

Does acupuncture help menopause symptoms?

Research is mixed. Some studies report improvements, particularly when acupuncture is compared with no treatment, while comparisons with sham acupuncture are less convincing. Many people still report enjoying acupuncture and feeling that it helps with sleep, relaxation or general wellbeing.

Do magnetic acupressure patches help perimenopause?

Some people who use acupuncture-inspired magnetic patches report feeling more relaxed or finding them a useful addition to their wellbeing routine. Clinical research hasn’t yet shown that static magnets reliably relieve menopausal symptoms, so they’re best viewed as a complementary option rather than a proven treatment.

Can acupressure balance hormones?

Acupressure has traditionally been described in terms of balance and energy, but there isn’t good clinical evidence that it changes oestrogen or progesterone levels or reverses the hormonal changes of perimenopause. You can still use acupressure because it feels supportive without needing to think of it as literally balancing hormone levels.

Can I still get pregnant during perimenopause?

Yes. Ovulation becomes less predictable during perimenopause but pregnancy remains possible until menopause has been reached. Talk with your healthcare professional if you have questions about contraception or fertility during this stage.

When should I talk with my doctor about perimenopause?

Talk with your GP whenever symptoms are worrying you or affecting your quality of life. You don’t need to wait until they become severe. Heavy or unusual bleeding, bleeding after sex and any bleeding after menopause should also be assessed.

The bottom line

Acupressure can be an easy and enjoyable way to add a little more support to your routine during perimenopause.

Many people find acupuncture, acupressure and acupuncture-inspired practices relaxing and helpful, particularly when they’re dealing with tension, disrupted sleep or simply feeling unsettled as their body changes.

Research into manual acupressure is still developing, but there are encouraging findings around sleep. Evidence for specific effects on hot flushes, night sweats and mood is less certain.

Magnetic acupressure hasn’t been studied as well, so we can’t assume it has the same effects as manual acupressure or acupuncture. That doesn’t prevent you from using it if you enjoy it or feel it adds something positive to your routine.

Perimenopause isn’t a problem you have to solve perfectly. You can combine the things that make you feel better, whether that’s acupressure, exercise, cooling strategies, better sleep habits or medical treatment.

If symptoms are significantly affecting your quality of life, effective treatment options are available and it’s worth talking with your GP about them.

Related reading

Sources and further reading

This article provides general educational information and isn’t a substitute for individual medical advice.