Winter Wellness Tips for Diabetics: Keep Your Blood Sugar Steady

During winter, diabetics often experience higher blood sugar levels compared to the summer months. To address this, Professor Julio Weinstein offers practical advice on maintaining balanced glucose levels, even during the colder season.

Stay Active
Short daily exercise can improve blood sugar in multiple ways. It enhances the body's sensitivity to insulin and helps regulate glucose levels more effectively. Regular monitoring of blood sugar is also recommended, which can now be done with non-invasive continuous glucose monitors that provide real-time feedback.

Exercise also helps warm the body, boosting metabolism and keeping you warm even after your workout. It improves mood and supports brain activity. If cold weather prevents outdoor exercise, stay active indoors with activities like dancing, aerobics, yoga, tai chi, climbing stairs, or even housework. Any movement helps keep your muscles engaged and supports overall health.

Eat Right
People tend to eat more in winter, often choosing comfort foods and takeout. The body may also crave extra calories to maintain warmth, which is a natural response. However, it is important to avoid overeating and focus on nutritious foods. Fast foods and snacks may satisfy briefly but often leave you hungry soon after. Home-cooked meals and natural snacks, such as measured servings of fruits and nuts, form a solid foundation for a healthy diet regardless of the season.

Foot Care
Dry, cracked skin is common in winter, and for diabetics, foot care is essential. Loss of moisture can lead to cracks, peeling, or infections. Protect your feet by wearing well-fitted shoes and seamless socks, keeping them dry after exercise, and applying creams to maintain skin health—but avoid putting cream between the toes. Check your feet daily for cuts, wounds, or dry spots. If you notice painful lesions, contact your doctor promptly to plan the next steps.

Winter Illnesses
Illness of any kind can complicate diabetes management. Colds and viral infections often cause blood sugar levels to rise, and you may feel fatigued or unwell. To minimize these effects, maintain your body temperature, eat nutritiously, monitor your sugar levels, and track fluctuations using a non-invasive continuous glucose monitor.

Stay Hydrated
Maintaining proper hydration is especially important in winter when the cooler weather can make you less aware of fluid needs. Drink water or alternatives such as unsweetened tea or soft drinks to stay hydrated. Diabetics are at higher risk of dehydration, which can lead to serious complications like diabetic ketoacidosis. Using a ketone meter and keeping sugar levels balanced can help prevent these risks.

By staying active, eating well, caring for your feet, preventing illness, and maintaining hydration, diabetics can better manage blood sugar and maintain overall wellness throughout the winter months.

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