A study of 70 women supports the notion that green tea could improve health markers.
For this randomized control study, 70 women were diagnosed wtih metabolic syndromes such as elevated blood pressure, high blood sugar, high cholesterol or high triglycerides. Each woman was randomly assigned to one of two groups. One group was instructed to consume 200 cc (just under a cup) of green tea three times a day—morning, noon, and night, for eight weeks. The other group drank the same amount of water at the same intervals.
The researchers measured each woman’s blood pressure, blood sugar, and lipids at the start and at the end of the trial period. They also assessed their diet and physical activity.
The researchers found that weight, body mass index, waist circumference, waist-hip ratio, systolic blood pressure, blood sugar, and LDL cholesterol improved significantly more in the green tea group. They did not find significant changes in diastolic blood pressure, triglycerides, HDL cholesterol, or total cholesterol.
Read next: Why Matcha Is the King of Tea
Why does this matter?
Metabolic syndromes are often manageable if you take the necessary steps to manage it. But these syndromes could develop into more severe conditions if you stay on the same path. Metabolic syndromes are a primary risk factor for diabetes and cardiovascular disease (CVD), which are influenced by a lot of factors but heavily influenced by diet and lifestyle.
There are a lot of ways to take your green tea. Drink it hot or over ice, plain or with a few sweetener drops, or as a hot or iced matcha latte. It’s a delicious habit to start!
Green tea won’t cure or prevent metabolic syndromes, diabetes, or CVD, but it can be one more tool in your health toolbox. Other good practices to support a healthy metabolism include:
- Movement. Do a combination of resistance training and something to get your heart pumping every week. Daily walking and stretching are also fantastic for overall wellness.
- Cut sugar. Doctors and health experts may have different approaches to diet, but one thing rings true no matter who you talk to—sugar contributes to a lot of issues and you’re better off without it. You don’t have to give up sugar entirely right away, but paying attention to your consumption and making quality substitutions will go a long way. Here’s how to do a no sugar month.
- Focus on protein, fat, and fiber. Most of us don’t have to try too hard to get the carbs we need in a day. But a lot of people, especially women, may be falling short on protein and healthy fats. And fiber is one of the best things you can focus on for your digestive system. Try a macro tracker (you can download an app or just track with paper and pen) to get a sense of your nutrient breakdown.
- Don’t forget to play! Do something fun a few times a week. Get together with friends and walk, bike, do a yoga class, hit a few tennis balls, hike…whatever it takes to get you up and and out of the house. It’s a way to get a little extra movement in, disguised as a fun time with friends!