Many people experience a rise in their blood sugar levels due to colder months. As a result, people with diabetes have trouble managing their condition, leading to various complications. Hence, you need to be extra careful in winter and take necessary measures to manage your blood sugar levels. We spoke to our expert Dr L Sudarshan Reddy, Senior Consultant Physician, Yashoda Hospitals, Hyderabad, who listed ways to manage diabetes in winter.
“The first thing that you should understand is the reason behind your blood sugar spike. Primarily, the intake of carbohydrates and sugars in our diet can lead to a spike in blood sugar levels,” said Dr Reddy.
However, the contributing factors to blood sugar spikes increase with a drop in temperature.
According to the Centers for Disease Control and Prevention (CDC), cold temperatures stress your body, triggering the release of cortisol and other stress hormones. These hormones decrease insulin production, leading to elevated blood sugar levels as less glucose is absorbed by the cells, while the liver produces more glucose. In addition, more consumption of high-calorie food and lack of physical activity in winter also raise your blood sugar levels.
Managing Diabetes In Winter
The Indian Journal of Ophthalmology reported that 77 million Indians had diabetes in 2019, and by 2045, that figure is expected to rise to 134 million. Of these, 57% are still undiagnosed.
Dietary Tips To Follow
Dr Reddy listed some dietary tips that you should follow to manage diabetes:
Emphasise a Healthy Diet
- Focus on a balanced and healthy diet with an abundance of vegetables and fruits.
- Avoid high-carbohydrate, refined, and processed foods.
- Include whole grains, legumes, beans, nuts, plant-based proteins, and lean animal proteins like fish and seafood.
Portion Control and Understanding Carbohydrates
- Learn about carbohydrates and be mindful of portion sizes.
- Add more fibre to your diet to facilitate proper digestion.
Hydration
The water consumption gradually decreases in colder months, however, make sure to drink plenty of fluids at regular intervals. You can add fluids, such as warm soups and herbal tea to increase your hydration levels.
Meal Timing
- Eat at regular intervals and avoid late dinners and nighttime snacking.
- Keep track of your food intake, noting which foods may cause spikes, and either avoid them or consume them in moderation.
Other Tips To Follow To Manage Diabetes In Winter
Role of Regular Exercise
“Regular exercise is a key element in controlling and maintaining blood sugar levels. Weight loss and maintaining a constant weight can reduce insulin resistance, aiding in lowering blood sugar levels”, added Dr Reddy.
Check Your Skin And Feet
According to the CDC, cold weather and indoor heating can dry your skin, causing itchiness and potential cracks. Hence, you should monitor your skin and feet closely to detect issues early and seek prompt treatment to prevent infections.
Keep Yourself Warm
You should keep yourself warm as weather changes may affect your condition significantly. As explained above, your body releases stress hormones when exposed to extreme cold, which raises blood sugar levels. Therefore, wear warm clothes, use foot warmers, and consume warm beverages.
Importance Of Healthy Lifestyle
Dr Reddy concluded, “Adopting a healthy lifestyle with a balanced diet, good hydration practices, and regular exercise is essential for maintaining normal blood sugar levels and reducing the impact of diabetes. By following these tips, individuals with diabetes can effectively manage their condition, especially during the winter months. Always consult with healthcare professionals for personalised advice and guidance on diabetes management.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert for a treatment measure tailored to your needs.]