World Diabetes Day 2024: Expert Lists Tips To Manage Diabetes During Menopause

Tips to Manage Diabetes During Menopause

Monitor Blood Sugar Levels Regularly

“During menopause, blood sugar levels can become erratic. Hormonal shifts, particularly the drop in oestrogen, may increase insulin resistance, leading to higher blood sugar levels,” said Dr Aswathiah.

According to Diabetes UK, fluctuating hormone levels can significantly affect blood sugar. During menopause, hormones like oestrogen and progesterone, which typically cycle predictably every 28 days begin to vary more unpredictably. This shift makes it harder to adjust insulin and medication doses appropriately, adding an extra challenge to blood sugar management.

Regular blood sugar monitoring is crucial to detect these fluctuations early and make necessary adjustments to medication, diet, or insulin.

Tip: Keep a daily log of blood sugar levels and any changes in diet or activity. The information you provide can help your healthcare provider determine the best course of treatment for you.

Also Read: Addressing India’s Diabetes Dilemma: Never Too Early To Test But May Be Too Late To Treat

Eat a Balanced Diet

A nutrient-dense, well-balanced diet is key to managing diabetes and menopause symptoms. Hence, focus on fibre-rich foods like whole grains, vegetables, and legumes, which help stabilise blood sugar levels. Protein and healthy fats are also important for overall health, while calcium and vitamin D are essential for bone health, especially as the risk of osteoporosis increases after menopause.

Tip: Limit processed foods and refined sugars, which can cause blood sugar spikes. Opt for complex carbohydrates, which release glucose slowly, helping to keep blood sugar stable.

Exercise Regularly

“Physical activity improves insulin sensitivity, helping to manage blood sugar levels and reduce the risk of complications. Exercise also helps manage weight, which may be more challenging during menopause due to metabolic changes,” added Dr Aswathiah. Regular exercise, such as walking or swimming, can alleviate menopause symptoms like mood swings and hot flashes.

Tip: Try to exercise 150 minutes per week at a moderate intensity. Before starting any new exercise routine, consult your doctor to ensure it’s safe based on your health status.

Also Read: World Diabetes Day 2024: Here’s How Your Office Environment May Be Worsening Your Diabetes

Manage Stress and Sleep Well

This may go unnoticed but stress and poor sleep can elevate cortisol levels, raising blood sugar. Menopausal women often experience sleep disturbances, such as insomnia and night sweats, which can worsen both diabetes and menopause symptoms. Stress management techniques like mindfulness, yoga, or meditation can help regulate cortisol levels, while quality sleep supports better glucose control.

Tip: Aim for 7-8 hours of quality sleep per night and establish a relaxing bedtime routine. Reducing stress through relaxation exercises can also help stabilise blood sugar levels.

Review Medications with Your Doctor

“Hormonal changes during menopause may require adjustments to your diabetes medication regimen. Insulin requirements and oral medication doses might change due to shifting hormone levels,” said Dr Aswathiah. Regular consultations with your physician are crucial to ensure that your treatment plan remains effective during this phase.

Tip: Discuss any changes in symptoms or blood sugar trends with your healthcare provider. They can help adjust your medication to keep your diabetes well-controlled.

Stay Hydrated

Hot flashes and other menopause symptoms can cause dehydration, which may impact blood sugar control. This can elevate your blood sugar levels and further increase the risk of complications, explained Dr Aswathiah.

Tip: Drink water consistently throughout the day. Avoid sugary beverages, as they can cause blood sugar spikes, and consider herbal teas or flavoured water for a healthy alternative.

Address Other Health Risks

Women with diabetes may also face an increased risk of other health concerns during menopause, such as cardiovascular disease, high blood pressure, and osteoporosis. It’s essential to monitor these conditions through regular check-ups, including blood pressure and cholesterol checks, and bone density tests.

Tip: Work with your healthcare provider to develop a holistic care plan that includes managing both your diabetes and menopausal health risks.

Bottomline

Dr Aswathiah concluded, “Managing diabetes during menopause presents unique challenges, but with the right strategies, women can effectively navigate this transition. By monitoring blood sugar levels, maintaining a balanced diet, exercising regularly, managing stress, and collaborating with healthcare professionals, women can achieve better diabetes control and reduce the impact of menopause symptoms.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]