With the changing seasons comes a sense of joy and excitement for the holiday season, but it can also bring some challenges for those living with diabetes. From the sugary treats at holiday gatherings to the increased risk of flu and other illnesses, managing the condition during the colder months isn’t always easy. Even the cold weather itself can cause stress to your body which can impact blood sugar levels.
Don’t let the challenges of colder weather catch you off guard this year. By taking a proactive approach and understanding how cold weather and the holiday season can affect your blood sugar, you can learn to stay on top of your diabetes management.
Keep reading to discover seven helpful strategies for managing your diabetes effectively during the colder months ahead.
Diabetes and cold weather – The impacts
When temperatures drop, your blood sugar is more likely to increase due to several reasons including:
- Lack of exercise: We tend to be less active in the winter since we are indoors more.
- Increase in stress hormones: Due to the stress on your body from the cold, stress hormones such as cortisol are released which can lead to higher blood sugar levels.
- Flu and other illnesses: The colder months bring the dreaded flu season, which typically starts in October and peaks between December and February. Getting sick can throw your blood sugar control off balance. Make sure to wash your hands frequently and get your flu shot, along with any other vaccinations your doctor recommends to reduce your risk of illness.
- Holiday season: With the various holidays in the colder months, there is a lot to celebrate. This can lead to increased stress and excitement which can increase the blood sugar. This also means our routines might be thrown off and our diet may look different than it normally does.
How to manage diabetes in cold weather
Monitor blood sugar levels regularly
It is important to monitor blood sugar levels regularly during the colder months. If you are seeing elevated or fluctuating blood sugar levels, discuss possible medication or dietary adjustments that might be needed with your care team.
Stay active
Staying active is essential for managing your blood sugar levels and overall health. Regular exercise helps your body use insulin more effectively, which can lead to improved blood sugar control.
There are plenty of ways to stay active indoors and outdoors during the winter months. If you prefer indoor workouts, consider joining a gym, taking a fitness class, or trying home workouts. If you enjoy the cold, bundle up and go for a brisk walk, jog, or bike ride. Just be sure to dress in layers and wear appropriate footwear.
Proper warm-up and cool-down routines are also important for preventing injuries and optimizing your workouts. Before you start exercising, spend a few minutes doing some stretches and light cardio to prepare your muscles. After your workout, take time to cool down.
Protect extremities and skin
The reduced blood flow and nerve sensitivity caused by cold temperatures can increase the risk of nerve damage and poor circulation, particularly in your hands and feet. Keep your hands and feet warm and dry by wearing appropriate footwear and gloves.
In addition, people with diabetes are especially prone to dry skin during the winter months. Make sure to moisturize your hands and feet regularly with a thick, fragrance-free lotion to prevent cracking and dryness.
Aim for healthy eating habits
Cold weather often brings cravings for comfort foods. It is perfectly fine to indulge in some of your favorite comforting dishes while making sure to focus on also incorporating a balance of fruits, vegetables, whole grains, and lean protein into your meals.
Opt for dishes like soups, stews, and roasted vegetables, which are satisfying and comforting while being diabetes-friendly.
Remember, mindful eating is key. Pay attention to your hunger and fullness cues to help avoid overeating, especially during the holiday season. By making healthy choices and prioritizing balanced meals, you can nourish your body and stay on track with your diabetes management.
Manage stress
It is easy to feel overwhelmed and stressed during the holiday season, which can lead to higher blood sugars.
Aim to prioritize self-care and make time for activities that bring you joy and relaxation. This could include practicing deep breathing exercises, reading a book, practicing yoga, or spending time in nature. Take time out of your busy schedule to engage in hobbies you enjoy and connect with loved ones for support.
Remember, it’s okay to say no to commitments that overwhelm you. Set realistic expectations for yourself and don’t hesitate to ask for help when needed.
Stay hydrated
While it may not be as obvious as it is during the hot summer months, staying hydrated is equally important in winter. Cold weather can actually increase the risk of dehydration, as we tend to lose more fluids through breathing and perspiration without realizing it.
Make sure to drink plenty of fluids throughout the day, even if you don’t feel particularly thirsty. Warm beverages are a great way to stay hydrated during the winter. Opt for options like herbal teas, unsweetened coffee, or warm water with a slice of lemon.
Have a sick day plan
It’s wise to have a sick-day plan in place, outlining how to manage your diabetes when you’re feeling under the weather. This plan should include instructions for monitoring your blood sugar more frequently, adjusting your medication dosages if necessary, staying hydrated, and contacting your healthcare provider if your symptoms worsen.
In summary
Managing diabetes during the colder months requires some extra attention, planning, and care. From the impact of cold weather on blood sugar levels to the challenges of the holiday season, it’s important to be proactive and prepared.
By regularly monitoring blood sugar levels, staying active, protecting your skin and extremities, eating healthy, managing stress, staying hydrated, and having a sick day plan in place, you can navigate the winter months with confidence.
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