Diabetics? Here's How to Maintain Blood Sugar Levels in Winter

During winter, diabetics tend to have higher glycated hemoglobin (HbA1c) levels than during the warmer months. Here's how you can keep your blood glucose levels in check even in chilly weather.

Exercise Regularly

A short daily exercise can improve blood sugar levels in several ways. It can enhance insulin sensitivity and help the body better regulate sugar levels. Assuming one uses insulin, it is important to monitor blood sugar levels to ensure insulin levels are stable and prevent hypoglycemia.

Additionally, exercise helps warm up the body, and its benefits last beyond the workout. The long-term effects of physical activity include aiding metabolism, which can help maintain body warmth even hours after the workout, and contributing to improved physical fitness, mental strength, and mood.

If the weather prevents you from outdoor exercises, engage in some indoor energy-burning activities. Dancing, jumping, indoor aerobics, yoga, Tai Chi, stair climbing, or even some housework will get your muscles moving.

Nutrition

People tend to eat more during winter as they gravitate towards "comfort foods," and often order more takeout. Moreover, the body might crave more calories to protect against the cold — a natural response, but it's important not to overeat and to focus on healthy foods. Fast foods and snacks often provide short-term satisfaction but leave you hungry again in two or three hours. Home-cooked meals and natural snacks, like measured portions of fruits and nuts, form an excellent base for a healthy diet, regardless of the season.

Feet

Cracked and dry skin is common during winter. For diabetics, maintaining foot health is a critical daily task. Moisture loss in the feet can cause the skin to crack, peel, and even become infected during winter months.

Therefore, do everything possible to protect your feet—wear comfortable, well-fitted shoes and socks, preferably seamless, keep them dry from sweat if exercising, and apply creams to your feet, but not between the toes, to maintain their health. Regularly check for cuts, wounds, or even dry spots. If you find painful lesions on your feet, seek medical advice to plan the next steps.

Winter Illnesses

Illness, any illness, makes diabetes management more challenging. You'll feel less well, with reduced energy, and to worsen the condition, blood sugar levels frequently rise in response to colds or viral illness. To prevent these illnesses from affecting your sugar levels, keep your body temperature regulated, eat healthily, monitor your sugar levels, and track any fluctuations using a continuous glucose monitor.

Water

Many people tend to forget the importance of maintaining ideal fluid levels, especially in winter when the weather is cooler not hot. Drinking enough water, or alternatives like tea or unsweetened light beverages, can help maintain hydration. Diabetics are specifically at higher risk of dehydration, which can lead to dangerous problems like diabetic ketoacidosis. Therefore, it is also advisable to use a ketone meter and ensure sugar levels are balanced.

Corona

Despite the significant confidence that vaccines provide, the situation is still far from safe. Continue to use all existing precautions—wearing a mask, maintaining distance, and washing your hands to remain cautious of the coronavirus.

Winter Depression

Winter is a fertile ground for developing depression. Cold, unpleasant weather, and lack of sunlight can all contribute to declining mood during the cold months. Try to reach out to friends and family to alleviate depression.

Professor Julio Weinstein is the head of the Diabetes Research Unit at the Wolfson Medical Center and a senior diabetes physician at DMC Diabetes Treatment Center.