Managing menopause at the same time as diabetes can be a challenge, but you can cope with both in a number of ways. Don’t forget to take care of yourself during this time, too.
Type 2 diabetes most often develops
Menopause brings symptoms like hot flashes, mood changes, and vaginal dryness, which can be hard to handle. Diabetes adds its own set of symptoms and risks too.
Your body makes less of the hormones estrogen and progesterone in your 30s and beyond. These hormones regulate your period.
They also affect how your cells respond to insulin, the hormone that moves glucose (sugar) from the bloodstream into the cells.
Your blood sugar levels can also fluctuate as estrogen and progesterone levels fluctuate during menopause.
The following changes during menopause can increase your risk of type 2 diabetes:
- your metabolism slows, which doesn’t burn calories as efficiently and can lead to weight gain
- more belly fat makes your body
more resistant to insulin - your body less efficiently releases insulin
- your cells don’t respond as well to the insulin you produce
Diabetes can worsen some menopause symptoms and vice versa. For example, hot flashes make it harder to sleep, and a lack of sleep can affect your blood sugar.
Sometimes, the two conditions compound each other. Menopause can cause vaginal dryness, which can make sex more painful. Diabetes can damage the nerves in the vagina, making it harder to feel pleasure and reach orgasm.
Here are some tips on managing menopause with diabetes:
Fluctuating hormone levels can cause blood sugar changes. Check your blood sugar levels more often than usual, and record your readings to share with your doctor.
If your blood sugar rises because of hormone changes or weight gain, see the doctor who treats your diabetes. You may need to increase your diabetes medication dose or add another medication to keep your levels steady.
Eating well and staying active are always important for managing diabetes, and it’s especially true during menopause. More weight gain during this time can make diabetes harder to manage.
Prioritize eating a variety of:
- fruits
- vegetables
- whole grains
- lean protein
- low fat dairy
Aim to limit or avoid ultra-processed foods and refined grains, like fast food and pastries.
Try to be active for at least
Cardiovascular disease is common in people with type 2 diabetes. During early menopause and perimenopause, your heart disease risk
But you can manage heart disease risks that are in your control. These may include:
- eating a balanced diet
- getting more physical activity
- losing weight if you have obesity and your doctor recommends doing so
- trying a smoking cessation program if you smoke
Check your blood pressure often. If it’s high, ask your doctor about lifestyle changes or medications to help lower it.
Visit your doctor for regular cholesterol checks too. They may recommend cholesterol-lowering medications if necessary.
Hormone replacement therapy (HRT) can help manage some menopause symptoms.
A 2021 review of clinical data suggests that HRT may also improve insulin sensitivity — the body’s response to insulin — in people with type 2 diabetes.
HRT does come with some risks, including:
Ask your doctor whether the benefits of taking HRT outweigh the risks based on your personal and family history of heart disease and cancer.
And the sooner you start, the better. Taking HRT early in menopause appears to be the safest.
Don’t give up on having a healthy sex life. If you have vaginal dryness or hot flashes from menopause and low libido (sex drive) from diabetes, talk with your OB-GYN. They can recommend or prescribe medication to help you.
For example, a vaginal lubricant or estrogen can ease dryness and make sex more comfortable. HRT may also help if your doctor deems it safe for you.
You can prevent weight gain during menopause. Adjust your calorie intake and physical activity to fit your new metabolism so you maintain a moderate weight.
Consider working with a dietitian, too. They can help you create eating plans to lose weight if a doctor advises you to do so.
High blood sugar creates an environment that’s favorable to the bacteria that cause urinary tract infections (UTIs). The drop in estrogen during menopause further increases your risk of a UTI.
Visit your doctor for a UTI test if you have the following symptoms:
- urgent need to pee
- burning when you pee
- foul-smelling urine
If test results are positive, your doctor will prescribe an antibiotic to clear the UTI.
If you’re managing menopause and type 2 diabetes at the same time, there are things you can do to manage the symptoms of both.
By keeping an eye on your blood sugar, heart health, weight, and the possibility of UTIs, you can thrive while your body goes through this natural transition.
Don’t forget to take any steps to care for your mental health too. Your well-being matters.