From netmeds.com
Winter can be a challenging time for people with diabetes or those looking to maintain stable blood sugar levels. Colder temperatures often lead to decreased physical activity, comfort food cravings, and disrupted routines. Even studies have shown that most people with diabetes have a higher HbA1c level in winter as compared to summer season. This is because the system tends to release more glucose to keep the body warm in winter, but this can be more harmful than helpful for people with diabetes.
Diabetes Mellitus And How Winter Season Impacts?
Generally, in winter months, regulating diabetes can become more difficult because of several factors including:
High Insulin Resistance
In people with type 2 diabetes cold climates can worsen insulin resistance, which can eventually spike the blood sugar levels more rapidly.
Lack of Physical Activity
People prefer to stay inside in cold weather, resulting in a decrease in physical activity. Lack of physical activity may lead to difficulty managing blood sugar levels, improper blood circulation and weight gain.
Dietary Changes
During the winter season, most people love to relish comfort foods packed with high fat and carbohydrates. Consuming these foods may elevate blood sugar levels, making it hard to keep blood sugar levels normal.
Risk of Infection
Winter season brings a spike in seasonal illnesses such as colds, flu and respiratory infections, making diabetes management more difficult. Usually, illnesses can take an extra toll on the system, lowering insulin insensitivity and spiking blood sugar levels.
Routine Changes
The holiday season can result in changes to routines and schedules like modifications to eating patterns, alcohol use and travel, all of which may impact blood sugar levels.
However, by adopting a few mindful strategies, you can stay healthy and keep your blood sugar levels in check throughout the season.
Effective Tips To Stay Healthy In Winter
Stay Active Indoors /Outdoors
Physical activity is vital for managing blood sugar levels, even in winter. Cold weather may make it less appealing to exercise outdoors, but finding creative ways to stay active can help.
Indoor exercises: Try yoga, pilates, treadmill or online workout classes to stay active without stepping outside.
Outdoor activities: Bundle up and engage in brisk walking, hiking or stair climbing
Home activities: Use household chores like vacuuming or rearranging furniture as opportunities to move more.
Persistent workouts improve insulin sensitivity and manage blood sugar levels under control
Prioritize Balanced Meals
Cold weather often calls for hearty, hot and comfortable meals, but it's essential to keep them balanced and healthy:
Opt for complex carbs: Whole grains, legumes, and root vegetables like sweet potatoes offer sustained energy and help avoid spikes in blood sugar.
Include protein: Incorporate lean proteins such as fish, chicken, tofu, or lentils to maintain satiety and stabilize blood sugar levels.
Add healthy fats: Avocado, nuts, seeds, and olive oil can support heart health and keep you feeling full longer.
Watch portion sizes: Overeating, even healthy foods, can cause blood sugar fluctuations.Stay Hydrated
Staying hydrated is often overlooked in winter, as people tend to drink less water during colder months. However, dehydration can lead to higher blood sugar levels.
Warm beverages: Sip on herbal teas, and infuse warm water with lemon ginger, or broth to stay hydrated.
Monitor water intake: Aim for at least 8 glasses of water daily, adjusting for your activity levels and individual needs.
Monitor Blood Sugar Regularly
Winter months may alter how your body responds to food and exercise. Continuous blood sugar monitoring helps you know about the changes
Persistently monitoring blood sugar levels may help you to identify fluctuations or changes in blood sugar patterns.
Adjust your medication or insulin doses under your healthcare provider’s guidance.
Keep track of how different winter foods and activities impact your blood sugar.
Bolster Immune System
Winter often increases the risk of illnesses like colds and flu, which can impact blood sugar levels. Strengthen your immune system with these tips:
Eat immune-boosting foods: Include foods rich in vitamin C (citrus fruits, bell peppers), zinc (nuts, seeds), and antioxidants (berries, spinach).
Get Sound sleep: Aim for 7-8 hours of quality sleep each night to support physical health and mental well-being.
Good hygiene: Wash hands frequently and avoid any close contact with sick individuals to mitigate the spread of infection.
Consider supplements: Consult your doctor about vitamin D or other supplements if you’re deficient.
Conclusion
Managing blood sugar levels during winter may require extra effort, but it is achievable with the right approach. Staying active, eating balanced meals, staying hydrated, monitoring your blood sugar, and boosting your immune system are effective ways to ensure a healthy and enjoyable winter season. By following these tips, you can maintain your well-being and control your blood sugar levels even during the coldest months.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile: M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
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