Diabetes can increase your risk of heart disease, stroke, and many other serious conditions, including blindness, kidney disease, and nerve disease, and women over the age of 50 are particularly vulnerable. This begs the question: Does menopause increase the risk of developing diabetes? It’s a difficult question to answer. Here’s what we know so far.*

Menopause and diabetes

According to experts at The North American Menopause Society, the answer to that question is far from certain, since it’s challenging to separate menopausal effects from the effects of age and weight. Since women over 50 are more at risk, and most women reach menopause around age 51, they point out, hormones may be a factor. 

The most common risk factors for developing type 2 diabetes are:

• Age
• Cardiovascular disease
• Family history of diabetes 
• High blood pressure/hypertension 
• High cholesterol
• Hispanic, African American, Indigenous American, Asian, or Pacific Islander ethnicity
• Inactivity
• Prediabetes  

What can I do to protect myself from diabetes during menopause?

Here are some steps you can take to protect yourself from developing diabetes in the menopausal phase of your life. 

• Get tested for diabetes:
  • Every three years if you are 45 or older, overweight, or your blood pressure is higher than 135/80
  • More frequently than every three years if you have a family history of diabetes
• Eat a healthy, balanced diet that emphasizes plants and omega-3 fatty acids, and limits refined sugar, saturated fats, and trans fats.
• Engage in regular, frequent exercise, especially weight training.
• Consider exploring hormone therapy, but only if you have problematic menopausal symptoms such as hot flashes that could be relieved by hormonal support. Discuss your eligibility and potential risks with your doctor.
• Minimize your alcohol consumption.

Start cultivating healthy habits as early as possible to help avoid diabetes and its complications in later life.

*The North American Menopause Society. (2023). Diabetes Hits Women Hard at Menopause: Beat It Back.   https://www.menopause.org/for-women/menopauseflashes/bone-health-and-heart-health/diabetes-hits-women-hard-at-menopause-beat-it-back

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