Midlife changes impact weight and diabetes

For some women the midlife change of life can bring challenges that go beyond hot flashes and night sweats. Many women, even those who have never battled weight before, suddenly find their midsection expanding as they approach menopause.

This abdominal weight gain is not only a frustration when looking in the mirror, it also brings with it serious health risks.  Women who already live with chronic conditions such as diabetes are likely to notice new challenges in control as well. Fortunately, there’s a lot you can do.

Weight Gain

Women experiencing menopause typically gain about a pound per year. In fact, the most profound weight gain in a woman’s life happens during perimenopause – the years leading up to menopause.

The hormonal changes of menopause mean you are more likely to gain weight around your abdomen, rather than your hips and thighs. Visceral fat, the kind that is deep in the abdomen, is particularly dangerous and significantly increases your risk of high blood pressure, high cholesterol , type 2 diabetes, heart disease and stroke.

But hormones aren’t the only reason behind weight gain during this time of your life. Menopausal women tend to exercise less than other women, which can lead to weight gain. Muscle mass also naturally diminishes with age and when you lose muscle, you also lose some of your body’s ability to burn calories. Even women who exercise have to account for the natural decrease in the body's need for calories with age.   As a result, you can gain weight while eating what you’ve always eaten.

Weight gain after menopause isn't inevitable.

1. Move It. Aerobic activity and strength training will help you burn extra calories to shed unwanted pounds or simply maintain a healthy weight. Aim for at least 30 minutes (weight maintenance) or 60 minutes (weight loss) of physical activity every day and do strength training exercises at least twice a week.  Make it fun! Take a brisk walk with a friend or try a yoga class.
2. Eat less. You need fewer calories now than you did in years past to maintain your current weight. To reduce calories without skimping on nutrition, fill your plate with vegetables and lean protein adding small portions of fruit, whole grains and low fat dairy to complete meals and snacks
3. Seek support. Don’t try to go it alone. Enlist the help and support of your friends and loved ones. Better yet, team up with a friend and make the lifestyle changes together. Seek expert advice from a healthcare provider if you are struggling to meet your goals. Here's some help for an easy start to weight loss.
4. Be accountable. It’s important to be accountable to yourself and to someone else too when trying to make critical lifestyle changes. Rely on the assistance of a friend, a dietitian, a weight loss specialist or another person you can trust to give you honest feedback and gently nudge you back in the right direction should you veer off course.

Diabetes & Menopause

Changes in hormone levels from menopause can trigger fluctuations in your blood sugar level, making it more variable or less predictable than before. Of course, keeping blood sugar levels in check is critical to prevent diabetes complications. Menopause-related weight gain will add to the challenge of maintaining glucose control.

According to the American Diabetes Association, women with diabetes are also at risk of developing premature menopause and increased risk of cardiovascular disease too.

 How do you fight back? 

1. Make health a lifestyle:  Diet related lifestyle modifications must be focused on carbohydrate control not just calorie control or weight loss.  Exercise is especially important for women with diabetes as it helps keep insulin resistance in check. If your new to diabetes, you may want to check our easy start for diabetes page. 
2. Reevaluate your diabetes management plan. There are a variety of treatments available to manage diabetes.  Some diabetes medications are “weight friendly,” some are “weight neutral” while others tend to promote weight gain.  Work with your diabetes management team to develop a lifestyle-medication regimen that gives you the edge on menopause changes.  There may be new treatments for diabetes out there you might not know about, so do some research before making any big decisions. 
3. Check your cholesterol. If you have diabetes you’re at increased risk of cardiovascular disease and this risk grows even more when you reach menopause.  Make sure that cholesterol checks are a part or your routine diabetes care and talk with your healthcare provider about gaining and maintaining ideal cholesterol levels.