The Silent Connection: Midlife, Menopause & Type 2 Diabetes in South Asian Women

As we mark Type 2 Diabetes Prevention Week (26 May – 1 June), we must shine a light on an urgent but often overlooked truth: South Asian women in midlife are disproportionately at risk of developing Type 2 diabetes, especially during and after the menopausal transition.

At The Sattva Collective, we work with South Asian women navigating the complex changes of midlife—not just hot flushes and brain fog, but the subtle, systemic health shifts that often go unnoticed. Type 2 diabetes is one of the most pressing among them.

The Hidden Risk for South Asian Women

South Asians are up to six times more likely to develop Type 2 diabetes than their white counterparts, according to the NHS and Diabetes UK. Genetics, diet, and lifestyle all play a part – but for women, hormones add another layer of complexity. Check out the ‘Know Your Risk Tool‘.

As oestrogen levels decline during perimenopause and menopause, insulin sensitivity often decreases. This means your body may no longer manage blood sugar as efficiently, increasing the risk of insulin resistance – a key precursor to Type 2 diabetes.

Add to this the traditional cultural pressures many South Asian women face – such as caring for extended family, putting themselves last, and minimising their own health needs – and you have a perfect storm.

We are not just at risk because of our genes. We are at risk because of what we have been taught to endure in silence.

Why Midlife Matters

Midlife is often a time of transition, reflection, and reckoning. It’s also a window of opportunity. When we start to tune into our bodies, notice the signs, and make empowered choices, we can reverse or even prevent the onset of Type 2 diabetes.

Some early symptoms to watch out for include:

• Unexplained fatigue
• Increased thirst
• Frequent urination
• Blurred vision
• Weight gain around the abdomen
• Increased hunger, especially for carbs or sugar
• Mood swings or depression

These can be easy to miss or misattribute to menopause. That’s why education and culturally relevant support are so critical.

Prevention as a Form of Power

Here at The Sattva Collective, we believe in prevention as a radical act of self-love. Small, intentional steps taken consistently can make a significant difference. Here’s how to start:

1. Know Your Numbers

Ask your GP for an HbA1c test to check your average blood sugar over time. If you’re over 40, from a South Asian background, or in perimenopause, this should be part of your regular health check.

2. Reclaim Your Plate

Traditional South Asian meals can be nutritious, but they’re often carb-heavy. Try swapping white rice for brown or basmati, increasing fibre with lentils and vegetables, and limiting refined flours and sugars. Add healthy fats like seeds, nuts, and avocado to help balance blood sugar.

3. Move in a Way You Love

Walking, yoga, strength training and dancing all support blood sugar regulation and hormone balance. Aim for 30 minutes a day, even if you start small.

4. Sleep, Stress & Sisterhood

Chronic stress and poor sleep increase cortisol, which raises blood sugar. Create rituals for rest. And surround yourself with women who see you, who uplift you, and who remind you that you’re not alone.

5. Honour Your Menopause Journey

Learn the signs. Track your symptoms. Work with professionals who understand the intersection of menopause and metabolic health, especially those who appreciate the cultural context of being a South Asian woman.

Let’s Break the Silence

Too many of us have watched our mothers or aunties quietly manage their diabetes with little support or understanding. But we are the generation that can break this cycle.

By talking openly, seeking culturally competent care, and making our health a priority, not an afterthought, we’re not just preventing disease. We are reclaiming our right to thrive in midlife and beyond.

This Type 2 Diabetes Prevention Week, let’s commit to changing the story. Let’s honour our roots – but choose a new route forward.