At the crossroads of the menopause and diabetes: our caring survival guide

Dear friends, as our bodies begin the sometimes confusing transition that is the menopause, some of us face an additional challenge: type 2 diabetes. If this applies to you, you should know that you are not alone and that we are here to advise and support you.

Many of us are facing this situation, and together we can find our way back to balance.
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When hormones get involved: understanding the connection

The menopause and diabetes have a complex relationship that we are only just beginning to understand: better late than never, right?

The drop in oestrogen that characterises this period directly influences our sensitivity to insulin. In simple terms: our bodies have more difficulty managing blood sugar. It’s as if the dialogue between insulin and our cells suddenly becomes less fluid.

This insulin resistance explains why some of us develop type 2 diabetes during or after the menopause, or why those who already suffer from it may find that their symptoms change.

Isn’t it reassuring to be able to put a name and an explanation to these changes? Because understanding them is the first step towards taking action.

Focus on the signs that can't be mistaken

Perhaps you’ve noticed increased fatigue, unusual thirst or frequent urination? These signs, sometimes combined with blurred vision or recurring infections, can be signs of diabetes. It’s important to recognise them without becoming alarmed.

Our bodies speak to us – we simply need to learn to listen sympathetically.

Our number one ally: food

Faced with diabetes during the menopause, our diet becomes our first line of defence. The good news? The recommendations are the same as those for a balanced, tasty diet:

Focus on fibre: vegetables, whole fruit, pulses and wholegrain cereals slow down the absorption of sugars.
Choose quality proteins such as fish, poultry and tofu, which fill you up without having a major impact on blood sugar levels.
Let’s not forget the good fats: avocados, olive oil, small handfuls of oilseeds, which support our hormonal balance.
Let’s keep well hydrated: water remains our best friend for keeping all our systems in good working order.

The most important thing is not to follow a strict diet, but to find your own rhythm and your own pleasures in a conscious and varied diet.

Movement, our second nature

Physical exercise is a real superpower when it comes to diabetes. When we move, we allow glucose to enter our cells more easily, naturally lowering our blood sugar levels.

There’s no need for exceptional performance or to set out on a marathon! A 30-minute walk every day, a swimming session, a dance, yoga or pilates class – it all counts. The most important thing is to choose activities that we enjoy, because that’s how we’ll be able to maintain these habits over the long term.

Remember: every step counts! Every movement is a victory.

Stress, the silent but very present disrupter

Chronic stress releases hormones that raise our blood sugar levels. The menopause can be accompanied by increased sensitivity to stress, creating a vicious circle.

Let’s allow ourselves moments of conscious relaxation: deep breathing, guided meditation, walks in nature, creative activities… Anything that allows us to reconnect with ourselves and calm our nervous system is welcome.

We deserve these breaks. Our bodies and minds will thank us for it.

Sleep, the essential restorative

Common during the menopause, sleep disorders can throw our metabolism out of balance and complicate the management of diabetes. But a good night’s sleep is essential for maintaining stable blood sugar levels.

We advise you to create soothing rituals to prepare for sleep: gradually dim the lights, make a relaxing herbal tea, read lightly, disconnect from screens, etc. Our bedroom deserves to become a sanctuary of calm.

Medical care, our safety net

While natural approaches are invaluable, dialogue with our healthcare professionals remains fundamental. Don’t hesitate to share your observations, concerns and successes with your doctor.

Depending on your situation, different options may be considered: dietary hygiene measures alone, oral medication, or even insulin in some cases. It’s not a failure to resort to treatments – on the contrary, it’s a responsible way of taking care of yourself.

Regular check-ups (blood sugar, glycated haemoglobin, eye and foot tests) are important appointments for preventing complications and adjusting your treatment if necessary.

Natural allies to consider

Certain plants and food supplements have shown interesting results in supporting glycaemic balance:

Cinnamon, which is thought to improve insulin sensitivity
Chromium, a mineral involved in carbohydrate metabolism
Gymnema sylvestre, an Ayurvedic plant traditionally used to regulate blood sugar levels
Fenugreek seeds, rich in soluble fibre that slows the absorption of sugars.

But be careful: always consult your doctor before taking any supplements, especially if you’re already taking medication!

The importance of social support

Never underestimate the power of sharing and mutual support. Sharing with other women going through similar experiences can be a valuable source of practical advice and emotional comfort.

Discussion groups, online forums, patient associations: these are places that remind us that we are not alone in facing our challenges.

A benevolent view of ourselves

Finally, let’s not forget the crucial importance of being kind to ourselves. The menopause and diabetes are certainly challenges, but they don’t define us as women.

Let’s celebrate our victories, even the most modest ones. Forgive ourselves for our occasional lapses. Acknowledge the wisdom and strength we’ve developed along the way.

This period of our lives can become an opportunity to reconnect with our deepest needs and reinvent our relationship with our bodies – with gentleness, patience and determination.

Dear friends, the road may seem winding, but if we move forward together, it is perceived as less arduous. And each step brings us closer to a balance where the menopause and diabetes find their rightful place: as mere aspects of our lives, not at the centre of them.

We are so much more than our health challenges – and it’s together that we prove it, day after day.

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