For people with diabetes, maintaining optimal blood sugar levels in cold weather is a priority for physical and mental well-being. On 21 December, winter officially arrives in the northern hemisphere, bringing cold temperatures, shorter days, and an increased risk of illness. Cold weather not only affects diabetes management but also impacts physical and mental well-being, potentially leading to various diabetes complications.
When exposed to cold environments, the body experiences a series of reactions. The cold can trigger the release of stress hormones such as cortisol and adrenaline to increase energy, inadvertently elevating blood glucose levels. The liver releases more glucose into the bloodstream due to the stress reaction. Meanwhile, insulin production may decrease, also causing higher blood glucose levels.
The shorter winter days and lack of sunlight can affect mental health and vitamin D levels. People may want to sleep more and generally experience a lack of energy. Seasonal Affective Disorder (SAD) or “winter depression” is common during this time. The leading cause of SAD is reduced sunlight exposure, which luminotherapy, a form of light therapy treatment, can improve by regulating circadian rhythm and serotonin levels.
Moreover, the inclination to stay indoors due to wintry weather can decrease physical activity, increasing blood glucose levels. As a part of a diabetes management plan, physical activity has a positive impact on mental health and overall well-being. Regular exercise helps boost insulin sensitivity, so the body uses insulin more effectively. Even indoor activities, such as dancing, yoga, or home workout videos, have benefits. If you venture outside for walking or more vigorous activities, be mindful of blood glucose levels since the impact of exercise can last for several hours afterwards.
Engaging in regular social activities and maintaining connections with friends and family can help mitigate passing feelings of melancholy. For those who struggle with mental health in the winter or generally, help can be found in support groups or online communities. These can provide a sense of belonging and understanding and give you the space to share your experiences and challenges of diabetes with others who understand.
Engaging in regular social activities and maintaining connections with friends and family can help mitigate passing feelings of melancholy. For those who struggle with mental health in the winter or generally, help can be found in support groups or online communities.
The top routine for effective diabetes management in the winter is checking glucose levels. Sometimes, cold hands make these checks difficult, so always warm your hands before testing. Holding them near a heater or a warm drink improves circulation and makes monitoring glucose levels easier.
We often think about storing insulin in hot climates. However, properly storing insulin and diabetes supplies is just as important during the colder months. Insulin should be stored at room temperature and kept from freezing to remain active. Furthermore, all diabetes management supplies are best stored in moderate temperatures to prevent damage from extreme heat and cold.
Often referred to as “flu season,” the winter season is synonymous with colds, coughs, and especially the flu. If you are living with diabetes, catching the flu can pose significant risks because the body’s response to illness often increases the release of stress hormones, which complicates blood sugar management. Winter illnesses, as with any illness, can lead to dehydration, which also impacts changes in glucose levels.
To minimise the risk of illness during winter, prioritise your health by getting vaccinated against the flu and other respiratory diseases. Always consult with your healthcare provider for personalised advice on managing diabetes during an illness.
For some people with diabetes, the holiday season introduces additional nutritional challenges for diabetes management. Festive gatherings often feature rich foods and sugary treats that can disrupt meal plans. There is no harm in enjoying these seasonal dishes. Setting up a meal plan that includes all major food groups can help keep blood glucose levels within the target range.
Drinking enough liquids is also part of glucose management. However, during colder months, we often hydrate less. Because the dry air associated with winter weather conditions can lead to dehydration, monitor your fluid intake and aim to drink even if you do not feel thirsty. Also, look for signs of dehydration, such as dry skin or fatigue.
Cold winter weather can cause dry skin and an increased risk of injury, particularly for those with diabetes-related neuropathy or nerve disease. When the body is exposed to cold, neuropathy often worsens, slowing blood flow in the hands and feet and increasing nerve pain. To prevent or lessen these symptoms, always wear weather-appropriate gloves and socks.
Every season brings unique challenges to foot health, and people with diabetes are at particular risk of diabetes-related foot complications year-round. Inspect your feet regularly for any cuts, sores or dryness and ensure you wear appropriate footwear, such as thermal socks and insulated boots, to keep your feet warm and protect against cold and frostbite. Pay particular attention to the type of socks. Foot sweat can create an extra chill, so opt for wool or moisture-wicking socks.
Warm beverages are a way to “warm up from the inside.” However, it is best to avoid caffeinated beverages, which can temporarily narrow blood vessels, restricting blood flow to your extremities and increasing nerve pain.
For some people with diabetes, the holiday season introduces additional nutritional challenges for diabetes management. Festive gatherings often feature rich foods and sugary treats that can disrupt meal plans.
Although the winter months are often associated with the festive season, the package includes natural disasters caused by severe winter storms. Cold temperatures, snow, ice, blizzard conditions, high winds and dangerous wind chills can cause power outages or isolation. Planning is an essential part of emergency preparedness. In addition to having basic emergency supplies, people with diabetes should create a diabetes care kit in an easy-to-carry waterproof bag or storage container for emergencies. This kit should include extra supplies for blood sugar monitoring, insulin or other medications, and quick-acting carbohydrates in case of hypoglycemia.
By understanding the unique challenges of cold climates, people with diabetes can develop effective strategies to stay healthy. Regular blood glucose monitoring, healthy nutrition and staying active are part of the mix for a successful diabetes management plan. As winter unfolds, remember to prioritise your well-being in joyful preparation for spring!
For people with diabetes in the southern hemisphere, 21 December marks the start of summer and warmer weather. People with diabetes feel the heat more than people who don’t live with diabetes. As with cold temperatures, heat also affects blood glucose levels. Additionally, heat combined with moderate to high physical activity can cause excess perspiration and dehydration, leading to a rise in glucose levels.
This article provides tips for diabetes management in hot weather and heatwaves. Learn more in this Diabetes Voice article here.
