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As the temperature drops, managing diabetes may become more challenging. Cold weather can affect blood glucose levels, so it’s important to monitor them regularly as you may need to adjust insulin or medication. It can be useful to talk to a healthcare professional for guidance on managing medication during colder months. However, with proper planning and awareness, it’s possible to brave the winter months while keeping blood glucose levels in check and staying healthy. 

Keep active 

Cold weather often discourages outdoor physical activity, but staying active is crucial for managing diabetes. Find indoor exercises or activities such as yoga, dancing, or swimming at an indoor pool to maintain physical fitness.  If you prefer outdoor activities, dress warmly in layers and choose appropriate gear to protect yourself from the cold.   

Maintain a healthy diet 

Comfort foods are tempting during the winter months, but it’s essential to maintain a balanced and healthy diet. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals to keep blood glucose levels stable. A hearty bowl of soup not only warms you up on a chilly day but also provides a variety of immunity-boosting nutrients. Opt for broth-based soups filled with vegetables, legumes, and lean proteins (visit our recipe pages for some soup inspiration). Be mindful of portion sizes and limit foods high in added sugar and carbohydrates that can cause spikes in blood glucose levels.  

Stay hydrated 

Dehydration can be a concern during cold weather, as you may not feel as thirsty as you do in warmer temperatures. Drinking plenty of water throughout the day to stay hydrated will help prevent fluctuations in blood glucose levels. Try to limit sugar sweetened beverages and opt for water, herbal tea, or unsweetened drinks instead.  

Protect your feet 

We usually talk about feet in the summer, but cold weather can also increase the risk of foot complications particularly if you have poor circulation. Wear warm socks and insulated footwear to keep your feet warm and dry. Inspect your feet every day for any cuts, blisters, or sores, and seek medical attention promptly if you notice any signs of infection. 

Dress appropriately 

Dressing warmly is essential for staying comfortable and healthy during cold weather. Wear layers of clothing to trap heat and protect yourself from the cold. Make sure to keep extremities such as hands, feet, and ears covered.   

Get vaccinated 

People living with diabetes are at a higher risk of complications from illnesses such as the flu. Get vaccinated against the flu and other preventable illnesses to reduce the risk of complications.  

Seek support 

Managing diabetes can be challenging, especially during the winter months. Seek support from healthcare professionals, support groups, or friends and family members who can offer guidance, encouragement, and assistance.   

By following these tips and being proactive you can stay healthy and maintain stable blood glucose levels, even in cold weather. Remember to consult a healthcare professional for personalised advice and guidance. With proper planning and awareness, it’s possible to enjoy the winter season while managing diabetes. 

By Robbie Tyson, Credentialled Diabetes Educator and Accredited Practising Dietitian