Diabetes is a serious health problem that is on the rise worldwide. It is known that the risk of developing diabetes increases, especially for women, as they reach menopause. This article explains in detail why menopausal women are at increased risk of diabetes and what can be done to prevent it
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What is menopause?
Menopause refers to the years before and after a woman stops menstruating. It typically occurs between the ages of 45 and 55. During this time, the secretion of the female hormones estrogen and progesterone decreases. These hormonal changes:It affects the body and mind in a variety of ways, resulting in a set of symptoms known as menopause
Menopausal symptoms range from hot flashes (sudden heat on the face and neck), sweating, sleep disturbances, mood swings, fatigue, and loss of bone density. These symptoms can interfere with daily life and are a cause of concern for many women as they go through menopause
The relationship between menopause and diabetes
Changes in hormone balance
Estrogen plays a role in increasing insulin sensitivity. Insulin is a hormone that regulates blood sugar levels, and estrogen is important for its proper functioning in the body. However, during menopause, estrogen production decreases, which can decrease insulin sensitivity. This can make it harder to control blood sugar levels and increase the risk of diabetes
A decrease in estrogen also affects fat accumulation and muscle loss. A decrease in muscle mass leads to a decrease in basal metabolism and reduced energy consumption, making it easier to gain weight. This is also one of the factors that increase the risk of diabetes
weight gain
Menopausal women experience a slower metabolism and are more susceptible to weight gain, especially in the abdominal area. Increased visceral fat increases insulin resistance and increases the risk of diabetes. Weight gain also contributes to other risk factors, such as high blood pressure and high cholesterol, increasing the risk of cardiovascular disease
The stress and psychological impact of weight gain due to the difficulty of self-management cannot be ignored. Many women feel anxiety and stress about weight gain as they enter menopause, which further disrupts their lifestyle habits. Weight management is important to avoid falling into a vicious cycle
Lifestyle changes
Poor physical condition and mental stress associated with menopause can disrupt lifestyle habits. For example, people may exercise less and continue to eat irregularly. These lifestyle changes can increase the risk of developing diabetes
In particular, irregular eating habits and high-calorie, high-fat meals can lead to a sudden rise in blood sugar levels and obesity, increasing the risk of diabetes. Lack of exercise also leads to a decrease in muscle mass and a decline in basal metabolism, which are also factors that increase weight gain and the risk of diabetes
Stress and psychological factors
Menopause is also a time of increased psychological stress. Hormonal fluctuations can cause mood swings, depression, and anxiety, which in turn increase stress levels. Stress can lead to increased appetite, unhealthy food choices, and lack of exercise. Increased production of the stress hormone cortisol can also cause blood sugar levels to rise, further increasing the risk of diabetes
Measures to prevent diabetes in menopausal women
Maintaining a healthy diet
It is important to eat a balanced diet
In particular, it is recommended to actively consume vegetables, fruits, and whole grains that are rich in dietary fiber, and to limit sugar and saturated fatty acidsIt is also important to properly manage your food intake and avoid overeating. Pay attention to the timing of your meals and try to maintain a regular diet
To maintain a healthy diet, it is a good idea to pay attention to the following points:
Balanced diet: It is recommended to be conscious of the balance of carbohydrates, proteins and fats, and to choose high-fiber foods and low-GI foods in particular
Meal frequency: Eat regular meals, spaced evenly across three meals, and choose healthy snack options (nuts, yogurt, fruit, etc.)
Fluid intake: Make sure you drink plenty of fluids and limit your intake of sugary drinks and alcohol
Regular exercise
Exercise helps with weight management and improves insulin sensitivity. It is recommended to do about 150 minutes of moderate aerobic exercise (for example, walking or cycling) per week. In addition, combining it with strength training can also increase basal metabolic rate. Making exercise a habit can significantly reduce the risk of diabetes
Here are some tips to ensure your exercise is effective:
Aerobic exercise: Aerobic exercises such as walking, jogging, swimming and cycling are effective in improving cardiovascular fitness and burning calories
Strength training: Strength training is recommended 2-3 times per week to build muscle mass and increase your basal metabolic rate. Bodyweight exercises or light dumbbell exercises are effective
Flexibility and balance: Yoga and Pilates improve flexibility and balance and can also help reduce stress
Stress management
Stress can have a negative impact on hormone balance and blood sugar levels. To reduce stress during menopause, it is effective to incorporate relaxation techniques (such as yoga and meditation). Enjoying hobbies and socializing with friends can also help manage stress
Some specific ways to manage stress include:
Relaxation techniques: Regularly practicing relaxation techniques such as deep breathing, meditation, and yoga can effectively reduce stress
Pursue a hobby: Whether it's art, music, or gardening, dedicating time to a hobby can help refresh your mind
Social activities: Having a support system with friends and family can help provide emotional support
Regular health checks
It is important to see a doctor regularly and check your blood sugar, blood pressure, and cholesterol levels. Early detection of abnormalities and taking appropriate measures can prevent the onset and progression of diabetes. Be sure to keep up with your health checkups, especially as you approach menopause
Collaboration with doctors
If you feel you are at high risk for diabetes or have already been diagnosed with diabetes, it is essential to work with your doctor
It is important to receive appropriate treatment and lifestyle changes under the guidance of a doctor. A comprehensive approach that combines drug therapy, dietary therapy, and exercise therapy is effective
Important steps to managing diabetes include:
Monitor your blood sugar levels: Regularly measure your blood sugar levels to understand your condition. It is important to raise awareness of self-management
Medication: Take appropriate medication as directed by your doctor. This may include insulin injections and oral medications
Nutritional guidance: With the help of a dietitian, you will develop a balanced meal plan. By adjusting the quality and quantity of your food, you will be able to improve your blood sugar control
Regular checkups: See your doctor regularly to evaluate your health and review your treatment plan
summary
There are several factors that contribute to the increased risk of diabetes in menopausal women, including changes in hormone balance, weight gain, poor lifestyle habits, and stress
However, by taking the right measures, you can significantly reduce your risk of diabetes
Eat a healthy diet, exercise regularly, manage stress, get regular health checkups, and work closely with your doctor
This will help you navigate menopause healthily and minimize your risk of diabetes
Women's health is important to their families and society, so by taking care of your own health, you can have a positive impact on those around you
Viewing the transition known as menopause in a positive light and establishing healthy lifestyle habits will help maintain long-term health. We hope this information will be useful for women who are about to enter menopause, as well as those who have already reached menopause, to manage their diabetes risk and live healthy, fulfilling lives
References
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
Supervision: Dr. Yasushi Tsuda