How to eat yourself out of diabetes

Women in perimenopause and menopause are more prone to develop prediabetes and type 2 diabetes, but that doesn’t mean there aren’t things you can do to prevent and eliminate these risks.

Do you want to know how to eat yourself out of diabetes?

Do you realize that the most serious diseases that affect women in perimenopause and menopause can be effectively managed and even eliminated by making healthy food choices?

As a functional nutritionist who is in menopause and who works with women around the world on issues related to hormonal issues associated with this change of life, I have an opportunity to help women make this discovery for themselves.

Food has incredible power and so do you.

You can harness that power and eat yourself out of diabetes, a common and serious health condition that especially affects women age 45 and older. 

Is it a coincidence that diabetes hits women hard just when they are in perimenopause and menopause?

There’s no denying that hormonal fluctuations do play a role.

For example, in addition to declining estrogen levels, women around menopause are especially susceptible to insulin resistance because of metabolic changes associated with fluctuations in hormonal secretions from the adrenal and thyroid glands. 

Insulin resistance is when the body’s cells resist the effects of the hormone insulin, which has the job of helping sugar (glucose) in the bloodstream enter the cells.

When you have insulin resistance, much of the sugar remains in the bloodstream.

Over time, women can develop prediabetes, which is when blood sugar levels are elevated but not to the point that full-blown diabetes is present.

If women don’t take steps to bring their blood sugar levels down—and here’s where diet plays a huge role--then type 2 diabetes can develop.

Type 2 diabetes is associated with a number of other serious health risks, including cardiovascular disease, Alzheimer’s disease, obesity, high blood pressure, fatty liver, vision problems, neuropathy (nerve damage), and poor wound healing. 

You can eat yourself out of developing diabetes, prediabetes, and an increased risk of the serious health conditions I mentioned.

In the process, you can also enjoy a healthier menopause with reduced symptoms and a better quality of life.

Here are some tips on achieving these goals.

• Choose whole, natural fruits and vegetables, nuts, seeds, and herbal teas. Buy organic when you can.
• Stay away from processed foods whenever possible. They traditionally contain additives and preservatives as well as sugars, high levels of salt (sodium), and unhealthy fats. 
• Get lots of fiber. Aim for at least 25 grams of fiber daily. Whole fruits and vegetables are especially good sources of fiber, as are flaxseeds, chia seeds, pumpkin seeds, and other types of seeds.
• Include cold water fish in your diet several times a week. Options such as herring, salmon, tuna, and sardines are important for their omega-3 fatty acid content, which can improve insulin sensitivity.
• Use healthy oils, including avocado, coconut, and extra virgin olive oil. Such healthy oils are especially beneficial for helping with blood sugar control, reducing inflammation, supporting cardiovascular health, and improving blood cholesterol.
• Choose organically raised meat or poultry and eat them in moderation. 
• Select nondairy products such as almond and coconut milk, coconut yogurt, and cashew 
• Avoid added sugar and sugary foods. Excess sugar leads to insulin resistance and opens up the road to diabetes. Always read labels carefully for added sugar.

While nutrition is a critical part of avoiding and helping eliminate insulin resistance and the risk of type 2 diabetes, I always encourage women to be aware of other factors that work along with your food choices.

Be sure to engage in regular physical exercise, including both weight-bearing activities (walking, jogging, dancing, tennis) and strength building by lifting weights or using resistance bands.

The combination of exercises are essential for maintaining healthy blood sugar. Practicing stress reduction techniques every day, such as meditation, yoga, or deep breathing also can be helpful.

Exposure to environmental toxins in your food, water, health and cosmetic products, pesticides, and household cleaning supplies also can impact insulin resistance because they often contain hormone-disrupting ingredients that can have a negative effect on insulin and glucose levels. 

You can eat your way out of diabetes—and prediabetes and insulin resistance—by making wise food choices and then supporting your healthy selections with some lifestyle habits.

This is the perfect combination for a healthier, happier, and more productive menopause.