This post was written by Carly Tino, lifestyle change specialist, Diabetes Care Services, Parkview Health.
When temperatures drop, blood sugars rise. Winter, what a pleasure you are.
When I was first diagnosed with diabetes, I thought the diagnosis was fairly straightforward. Food makes your sugar go up, and exercise and insulin can make your sugar go down. Although I wasn’t wrong, I didn’t realize that this was only one small piece of the diabetes puzzle.
Several factors can affect your blood sugar, including stress, hormones, medications and even the weather, specifically winter. Without fail, I usually see a general rise in my glucose levels around December and January. This can look like a slight increase in my A1C (a “snapshot” of your blood sugar over three months), higher morning glucose levels or significant spikes in my blood sugar after mealtimes.
So, why does this happen? Well, there are several reasons. Let’s explore a few of those now.
Reason No. 1 – Less activity
In general, we are less active during the winter months. Walks in the park are much less appealing, and binge-watching our favorite shows while staying warm seems more inviting. However, exercise can help lower your glucose levels and boost your body’s sensitivity to insulin, so a lack of physical activity can increase blood sugar levels.
Sensible solution – Commit to maintaining your physical activity indoors. This doesn’t mean you have to join a gym, although that is one great way to stay active. Instead, you could participate in a virtual exercise class, walk up and down your stairs at home, or walk at the mall. If all else fails, and you enjoy the winter weather, bundle up and head outside!
Pro tip! According to Harvard Health Publishing, the best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. This will help lower your blood sugar and get you back to a healthy range. [1]
Reason No. 2 – The holidays
Thanksgiving, Christmas and New Year’s constitute the season of comfort food. For months we are constantly surrounded by delicious high-carb, homemade goodies. And, because we are human, we indulge. Then, minutes later, our blood sugar starts to pay.
Sensible solution – Make a game plan for these holiday meals before you arrive. I like to visualize my family gathering. Then I ask myself, “How can I enjoy this meal in a way that honors my body and my health?” Typically, I will set a carbohydrate range for myself and try to stick to it. That way, when I go through the food line, I will save some of my carbs for dessert.
Pro tip! If you struggle with knowing how to count carbs, do your research beforehand. Ask your family what foods will be at the celebration, then look up portion sizes and carb count for each item you plan to enjoy. Certain meal-tracking and nutrition apps can be very helpful in the planning process.
Reason No. 3 – Illness
When you get sick, your body's defense mechanism ramps up and releases a hormone to fight the illness. Those hormones can raise your blood sugar levels. [2]
Sensible solution – Be sure to drink plenty of fluids, as dehydration can cause further complications and increase blood sugar. Also, even when you don’t feel like it, you must continue to check your blood sugar regularly and, if needed, consume diabetes-friendly (sugar-free) cold medications.
Pro tip! Living with diabetes can sometimes feel overwhelming, especially when you aren’t feeling well. Therefore, it’s important to reach out for help when needed. If you are unsure which medicines are appropriate to purchase or use when under the weather, speak with your provider or a member of your diabetes care team. They can help you choose the one that is right for you.
Final thoughts
Remember, you and your blood sugar are not victims of the winter months. Take charge of your wintertime glucose by staying active and being proactive with your overall health.
For additional questions or concerns about managing diabetes, please call Parkview Diabetes Care Services at 260-373-4280 to speak with a diabetes educator, registered dietitian or lifestyle change specialist.
Sources
[1] Harvard Health Publishing: Stay fit safely
[2] Everyday Health: Dos and Don’ts of Managing Diabetes When You’re Sick
