Managing Menopause and Diabetes

Managing Menopause and Diabetes: Non-Pharmacologic Solutions for Hot Flashes

For women over 40, menopause and diabetes can be a tough combination. Hormonal changes during menopause often worsen sleep, stress, and blood sugar control. Hot flashes and night sweats can make it even harder.

Hormone replacement therapy (HRT) may not be an option for everyone, especially women with a history of cancer or clotting disorders. And medications like SSRIs or gabapentin may cause unwanted side effects. Fortunately, research supports safe, hormone-free strategies to ease hot flashes.

Why Menopause and Diabetes Together Are So Challenging

Menopause affects the brain’s ability to regulate body temperature. This leads to hot flashes and night sweats. These symptoms can disrupt sleep and increase stress.

Poor sleep and high stress raise blood sugar levels. This makes diabetes harder to manage. The combination of symptoms can feel overwhelming—but you are not powerless.

Two Proven Non-Drug Solutions

The 2023 guidelines from the Menopause Society (formerly NAMS) highlight two therapies backed by strong evidence:

• Cognitive Behavioral Therapy (CBT)

• Clinical Hypnosis¹

Let’s break down what they are and how they help.

1. Cognitive Behavioral Therapy (CBT)

CBT is a form of talk therapy. It helps you change how you think about and react to hot flashes.

CBT does not reduce the number of hot flashes. But it does reduce how much they bother you. It also helps improve mood and sleep.

A 2012 randomized trial found that CBT:

• Reduced hot flash distress

• Improved quality of life

• Helped women sleep better²

CBT is available through therapists or online programs. For women with diabetes, it also supports stress management, which helps regulate blood sugar.³

2. Clinical Hypnosis

Clinical hypnosis is a mind-body therapy. It uses guided imagery to help you feel cooler and more relaxed.

In clinical trials, hypnosis reduced hot flash frequency by up to 80%. It also helped women feel more in control and improved their sleep.⁴

Hypnosis works by calming the nervous system, reducing the body’s reaction to heat and stress.

You can try it with trained professionals, many of whom now offer sessions online.

Simple Lifestyle Habits That Help

Besides CBT and hypnosis, daily habits can ease symptoms:

✅ Cool your space: Use a fan or cooling pillow. Wear light, breathable clothing.

✅ Drink water often: Dehydration worsens hot flashes and may spike blood sugar.⁵

✅ Use mindfulness: Try yoga, meditation, or deep breathing. These can reduce stress and support emotional well-being.

Be Your Own Advocate

Not all doctors offer these solutions. Many still focus only on medication.

Speak up. Ask about CBT and hypnosis. Look for certified menopause specialists. If local providers aren’t available, try telehealth.

You deserve care that matches your needs and preferences.

You’re Not Alone—You Have Options

Managing menopause and diabetes together is tough—but possible.

By using tools like CBT, hypnosis, and simple lifestyle changes, you can reduce hot flashes and protect your health.

Start small. Stay consistent. And know this: you are not alone. Help is out there—and you have the power to feel better.

References

1. Menopause Society. (2023). Nonhormone Therapy Position Statement. https://www.menopause.org/

2. Hunter MS, et al. (2012). Cognitive behavioural treatment for menopausal symptoms (MENOS 1): a randomized controlled trial. Menopause.

3. Lustman PJ, et al. (2000). Depression and poor glycemic control: a meta-analytic review. Diabetes Care.

4. Elkins GR, et al. (2013). Clinical hypnosis for hot flashes: a randomized controlled trial. Menopause.

5. Popkin BM, et al. (2010). Water, hydration, and health. Nutrition Reviews.