Diabetes is one of the growing and serious health problems around the world. It is known that the risk of developing diabetes increases especially for women as they reach menopause. This article details why menopausal women are at increased risk of diabetes and what you can do about 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 period, the secretion of the female hormones estrogen and progesterone decreases. This hormonal change is It affects the body and mind in a variety of ways, leading to a series of symptoms known as menopause.
Symptoms of menopause range from hot flashes (sudden hot flashes on the face and neck), sweating, sleep disturbances, mood swings, fatigue, and loss of bone density. These symptoms can interfere with daily life and cause many women to suffer during menopause.
Relationship between menopause and diabetes
Changes in hormonal 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 secretion decreases and insulin sensitivity may decrease. This makes it difficult to control blood sugar levels and increases the risk of diabetes.
A decrease in estrogen also affects fat accumulation and muscle loss. When muscle mass decreases, basal metabolism decreases and energy consumption decreases, making it easier to gain weight. This is also one of the factors that increases the risk of diabetes.
weight gain
During menopause, women's metabolism slows down and they are more likely to gain weight. Fat tends to accumulate especially in the abdomen. Increased visceral fat increases insulin resistance and increases the risk of diabetes. Weight gain also causes other risk factors such as high blood pressure and high cholesterol, which increases the risk of cardiovascular disease.
We cannot ignore the stress and psychological effects of weight gain due to the difficulty of self-management. Many women feel anxious and stressed about weight gain when they enter menopause, which causes them to further disrupt their lifestyle habits. Weight management is important to avoid falling into a vicious cycle.
Lifestyle changes
Poor health and mental stress associated with menopause can disrupt your lifestyle. For example, your physical activity may decrease or your eating habits may continue to be irregular. These lifestyle changes are factors that increase the risk of developing diabetes.
In particular, irregular eating habits and high-calorie, high-fat meals can lead to rapid rises 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 the risk of weight gain and diabetes.
stress and psychological factors
Menopause is also a time of increased psychological stress. Hormonal fluctuations can cause mood swings, depression, and anxiety, which increases stress levels. Stress can lead to increased appetite, unhealthy food choices, and lack of exercise. Additionally, increased secretion of the stress hormone cortisol causes an increase in blood sugar levels, further increasing the risk of diabetes.
Measures for menopausal women to prevent diabetes
Maintaining a healthy diet
It is important to keep a balanced diet in mind.
In particular, it is recommended to actively consume vegetables, fruits, and whole grains that are high in dietary fiber, and to limit sugar and saturated fatty acids.It is also important to properly control the amount of food you eat and avoid overeating. Pay attention to the timing of your meals and try to maintain a regular diet.
In order 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 especially choose high-fiber foods and low-GI foods.
Meal frequency: Try to eat regularly and eat three meals evenly. Choose healthy options for snacks (nuts, yogurt, fruit, etc.).
Hydration: Make sure you drink enough water and avoid sugary drinks and alcohol.
regular exercise
Exercise can help manage weight and improve insulin sensitivity. Approximately 150 minutes of moderate aerobic exercise (for example, walking or cycling) per week is recommended. You can also increase your basal metabolism by doing strength training as well. By making exercise a habit, you can significantly reduce your risk of diabetes.
Below are some points to help you exercise effectively.
Aerobic exercise: Aerobic exercise, such as walking, jogging, swimming, and cycling, improves cardiovascular fitness and burns calories.
Strength training: It is recommended to incorporate strength training two to three times a week to increase muscle mass and increase basal metabolism. Bodyweight training and exercises using light dumbbells are effective.
Flexibility and Balance: Yoga and Pilates can improve flexibility and balance, and also help reduce stress.
stress management
Stress can have a negative impact on hormonal balance and blood sugar levels. In order to reduce the stress of menopause, it is effective to incorporate relaxation techniques (such as yoga and meditation). Enjoying hobbies and socializing with friends can also help manage stress.
Specific ways to manage stress include:
Relaxation Techniques: Regularly practicing relaxation techniques such as deep breathing, meditation, and yoga can effectively reduce stress.
Pursue hobbies: Taking time for hobbies, such as art, music, or gardening, can help you refresh your mind.
Social activities: Socializing with friends and family and building a support system can provide emotional support.
Regular health checks
It is important to see your doctor regularly to check your blood sugar, blood pressure, and cholesterol levels. By discovering abnormalities early and taking appropriate measures, you can prevent the onset and progression of diabetes. Don't neglect your health checkups, especially when you're approaching menopause.
Cooperation 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 improve lifestyle habits under the guidance of a doctor. A comprehensive approach that combines drug therapy, diet, and exercise therapy is effective.
The following steps are important in managing diabetes:
Blood sugar level monitoring: Measure your blood sugar level regularly to understand your own condition. It is important to increase awareness of self-management.
Medication: Follow your doctor's instructions and receive appropriate medication. This includes insulin injections and the use of oral medications.
Nutritional guidance: Create a balanced meal plan with the help of a nutritionist. By reviewing the quality and quantity of your meals, you can better control your blood sugar levels.
Regular visits: See your doctor regularly to assess your health and review your treatment plan.
summary
Multiple factors are involved in the increased risk of diabetes in menopausal women, including changes in hormonal balance, weight gain, poor lifestyle habits, and stress.
However, by taking the appropriate measures, you can significantly reduce your risk of diabetes.
Eat a healthy diet, exercise regularly, manage stress, get regular health checks, and work closely with your doctor.
This will help you stay healthy through menopause and minimize your risk of diabetes.
Women's health is also important for families and society. By taking care of your own health, you can have a positive impact on those around you.
Viewing the turning point of menopause in a positive manner and building healthy lifestyle habits will lead to long-term health maintenance. We hope that this information will be helpful for women who are about to reach menopause, as well as women who have already gone through menopause, to manage their diabetes risk and live a healthy and fulfilling life.
References
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
Supervision: Dr. Yasushi Tsuda