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, typically occurring between the ages of 45 and 55. During this time, production of the female hormones estrogen and progesterone declines. These hormonal changes have a variety of physical and psychological effects, resulting in a series 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 acids. It is also important to properly manage food portions and avoid overeating. Pay attention to the timing of meals and strive 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, protein, and fat, and to choose high-fiber foods and low-GI foods in particular.
Meal frequency: Eat regular meals and try to eat three equal meals a day. Choose healthy snacks (nuts, yogurt, fruit, etc.).
Fluid intake: Make sure to drink plenty of fluids and limit the 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 exercise such as walking, jogging, swimming, and cycling improves cardiovascular fitness and burns calories.
Strength training: Strength training is recommended two to three times a week to build muscle mass and increase basal metabolic rate. Bodyweight exercises and light dumbbell exercises are effective.
Flexibility and balance: Yoga and Pilates improve flexibility and balance and 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 be effective in reducing stress.
Pursue hobbies: Taking time out for hobbies such as art, music, and gardening can help you feel refreshed.
Social activities: Valuing connections with friends and family and building a support system can 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:
Blood sugar monitoring: Regularly measure your blood sugar levels to understand your condition. It is important to be aware of self-management.
Medication: Follow your doctor's instructions and receive appropriate medication. This can include the use of insulin injections and oral medications.
Nutritional guidance: Create a balanced meal plan with the support of a dietitian. Reviewing the quality and quantity of your diet will improve 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