Type 2 diabetes becomes more common with age, and the menopause transition adds to the risk as insulin sensitivity falls and fat shifts toward the abdomen.
Who’s at higher risk
- Overweight, especially around the waist
- Family history of type 2 diabetes
- History of gestational diabetes or polycystic ovary syndrome
- Physical inactivity
- Certain ethnic backgrounds, including Black, Hispanic, Asian and Native American women
- Early menopause
The good news
The landmark Diabetes Prevention Program showed that people with prediabetes who lost 5–7% of their body weight through diet and about 150 minutes a week of activity reduced their risk of developing type 2 diabetes by 58% — and by 71% among those over 60.
What helps most
- Strength training builds muscle, the body’s biggest user of blood sugar
- Walking after meals
- Fiber-rich, minimally processed food
- Fewer sugary drinks
- Better sleep
Get tested
Ask your clinician about an HbA1c or fasting glucose test, particularly if you have risk factors. Prediabetes has no symptoms, and most people who have it don’t know.