Rewriting the Diabetes Story: A Midlife Wake-Up Call for South Asian Women

Diabetes Awareness Week (10–16 June) is more than a date in the calendar. For many South Asian women in midlife, it’s a mirror – a moment to pause, look within, and ask: How is my body really doing?

As the founder of The Sattva Collective, I’ve met countless women who’ve spent their lives caring for others while quietly neglecting themselves. Now, in midlife, their bodies are calling out for attention. One of the most pressing concerns that often emerges? Type 2 diabetes – and the frightening speed with which it can creep in, especially during perimenopause and beyond.

A Growing Crisis in Our Community

Did you know that South Asians are up to six times more likely to develop Type 2 diabetes than white Europeans? For women, the risk is magnified during midlife, particularly around menopause, when hormonal changes begin to alter how the body processes insulin.

This is not about scaremongering. It’s about truth-telling.

The combination of cultural habits, biological vulnerability, and silence around midlife health has left many South Asian women blindsided by diabetes. We may have watched our mothers or aunties inject insulin without ever understanding what led them there. We assumed it was inevitable. We didn’t realise we could choose differently.

But we can. And we must.

Menopause & Metabolism: The Missing Link

Let’s talk hormones. During perimenopause and menopause, your oestrogen levels drop significantly. Oestrogen plays a key role in regulating body fat distribution, insulin sensitivity, and inflammation. When it declines, women often notice:

• Belly fat accumulation
• Unstable blood sugar
• Increased fatigue
• Heightened sugar cravings
• Brain fog and mood changes

Many of these are dismissed as “just menopause” or “just getting older” – but they’re also early signs of metabolic disruption. This is the body’s way of waving a red flag before diabetes takes hold.

Prevention is Possible – And Powerful

The good news? Type 2 diabetes is largely preventable. Midlife is a powerful window where small changes make a significant impact. Here’s how you can take control:

1. Get Tested

Start with awareness. A simple HbA1c blood test from your GP can show your average blood sugar levels over the past 3 months.

Ask for it, especially if you’re over 40, in perimenopause, or have a family history of diabetes.

2. Update Your Plate

Traditional South Asian foods can be nourishing, but many meals are loaded with refined carbs (white rice, rotis, sweets) that spike blood sugar.

• Swap white rice for brown, red, or wild rice
• Choose wholegrain or chickpea flour over white flour
• Add more leafy greens, lentils, and colourful vegetables
• Use spices like cinnamon, fenugreek, and turmeric—they’re not just flavourful, they’re anti-inflammatory

3. Move with Intention

Exercise doesn’t have to mean the gym. Daily movement is key, especially after meals.

• Aim for 30 minutes a day: walking, dancing, yoga, or strength training
• Just 10 minutes of walking after dinner can reduce blood sugar spikes

4. Prioritise Sleep & Stress Management

Midlife often brings stress, caring for family, career changes, or health worries. But chronic stress raises cortisol, which increases blood sugar.

• Create a calming night-time ritual
• Try breathwork or meditation
• Say yes to rest, without guilt

5. Talk to Other Women

Isolation is dangerous. Many women suffer in silence, blaming themselves for symptoms they don’t understand.

At The Sattva Collective, we hold space for culturally sensitive conversations around menopause, diabetes, body image, and beyond. Because healing happens in a community.

It’s Not Too Late

If you’ve been ignoring the warning signs – whether it’s stubborn weight gain, brain fog, or feeling constantly tired – I want you to know this:

You’re not failing. You’re waking up.

You don’t have to wait for a diagnosis to take action. You don’t have to repeat the health patterns of previous generations. You are allowed to centre your wellbeing without apology.

This Diabetes Awareness Week, let’s move beyond the statistics. Let’s create space for honesty, agency, and support. Let’s rewrite the narrative that says South Asian women should silently carry the burden of chronic illness.

Because we deserve more. We deserve vibrant health in midlife and beyond.

And it starts with choosing ourselves – one meal, one breath, one empowered decision at a time.