Perimenopause and menopause can feel like a rollercoaster for many women, especially when managing diabetes. Read on to discover how hormonal changes affect your blood sugar levels and how to better navigate this phase while managing diabetes.

What are Perimenopause and Menopause?

Perimenopause is the transitional period before menopause when your ovaries gradually stop working. During this time you may begin to have menopause-like symptoms such as hot flashes or irregular periods. This period usually lasts between 2-8 years with the average being 4 years.

Menopause marks the end of a woman’s menstrual cycle, typically diagnosed after 12 consecutive months without a period. It commonly occurs during the 40s and 50s, with the average age in the U.S. being 51. A natural stage of life for women worldwide, menopause can bring about various physical symptoms that lead to low energy, sleep disturbances, and mood fluctuations. Fortunately, there are a variety of treatment options available, ranging from lifestyle adjustments to hormone therapy, to help manage these symptoms effectively.

🩸How Does Menopause Affect Blood Sugar?

Menopause is not only associated with the end of menstrual periods, it is also can lead to weight gain and impaired insulin sensitivity.

The blood sugar fluctuations that come with perimenopause and menopause can become difficult to manage. As estrogen levels gradually decline during this time, insulin resistance may increase, which can make blood sugar levels more unpredictable.

Tips for Managing Menopause with Diabetes

  • Monitor blood sugars frequently: This can help identify when and where levels are rising and falling for you and your provider to adjust your treatment plan. A great way to monitor these sugars is with the addition of a continuous glucose monitor (CGM) to your diabetes management plan.
  • Eat a balanced diet: Including a variety of fruits, vegetables, and whole grains, while cutting out processed foods may help reduce menopause symptoms and sugar fluctuations.
  • Exercise regularly: Getting regular physical exercise on most days can help protect against heart disease, diabetes, osteoporosis, and many other conditions. Increasing physical activity after a meal can improve insulin activity and carbohydrate absorption. Remember exercise can help balance your stress hormones and improve sleep.
  • Stay educated and informed: Stay up-to-date on the latest research and information about menopause and diabetes management. There are many free events and informative podcasts available to continue to learn about menopause. 
  • Find community: You are not alone in this journey. Connecting with others about this shared experience can be a great way to improve your mental health and make you feel less alone. Look for groups on social media or in-person menopause support groups in your local community.
Summary Managing menopause and diabetes simultaneously can be challenging, but with the right strategies and support, it’s entirely possible to navigate this transition successfully. Advocate for your health, stay informed, and lean on your healthcare team for guidance. Remember, you don’t have to go through this alone.