Strategies for successful diabetes management in the winter

Living with diabetes requires daily planning and preparation. But as the weather turns colder, it is important to know that extra precautions may be needed to manage the disease.

Winter brings some seasonal changes that can affect blood sugar, medication effectiveness and overall health. It is essential for people with diabetes and their caregivers to feel empowered to take action, said Dr. Robert Eckel, an endocrinologist at the University of Colorado School of Medicine.

“Treating a chronic disease is a 24/7 lifestyle,” said Eckel, who also is a past president of the American Heart Association. “Successful management of diabetes starts by taking ownership of the disease and educating yourself about how to stay one step ahead of it.”

That mindset includes anticipating the typical disruptions that may occur during winter months. Everything from indulging at holiday potlucks to getting more (or less) physical activity to feeling extra stress can affect blood sugar levels.

“Winter means being prepared for overzealous conditions,” Eckel said. “It is incredibly important for all patients living with diabetes to know how to adapt when they experience changes in physical activity, stress and nutrition. There are so many different scenarios that can happen in winter and the impact may be different for each person.”

Here are some helpful strategies for managing diabetes during the winter:

Start by knowing how cold weather affects the body. Cold weather can stress the body and slow blood flow. As a result, the body releases stress hormones to increase energy. The hormones may increase blood sugar levels.

Next, maintain a routine. Winter months are filled with many events and holidays that can disrupt daily routines. Plan ahead to keep healthy lifestyle choices on your weekly to-do list.

Prepare for bad weather. Snowstorms, icy roads and other weather conditions can cause many challenges for people with diabetes. One way to get ready is to keep a kit filled with up to two weeks of essentials that may be needed during an emergency. Remember to include important items such as prescriptions, supplies such as glucose meters or sensors, batteries, snacks, water and anything else that will make diabetes care easier.

Focus on overall health. Illnesses such as the flu and cold are common in the winter. Yearly vaccines are often recommended for people at higher risk of serious complications from the flu. Getting enough sleep, eating a nutritious diet and limiting stress can help you stay healthy. Ask your health care team if there are other steps you should take to prevent illnesses in the winter.

Make good nutrition choices. “In the winter and over the holidays, it is important to focus on the quality of your diet and quantity of your diet,” Eckel said. He stresses that it is OK to enjoy your favorite foods, but keep portion size in check. Aim to stay hydrated and avoid skipping meals, which can lead to overeating later and affect blood sugar.

Find ways to stay active. Resist the urge to stay inside and hibernate during cold winter months. Dress in layers and monitor your exertion if you exercise outdoors. Cold weather, snow and ice can make moving outside more exhausting. Consider ways to stay active indoors, such as doing an online workout or walking the mall if cold weather makes it unbearable to exercise outdoors. Even vigorous housework or walking up and down stairs indoors can keep your activity levels up.

Prepare for travel. “Airports aren’t easy these days and travel of any kind adds to the complexity of managing diabetes,” Eckel said. Plan for delays by having extra snacks, prescriptions and medical supplies on hand.

Stay warm – but not too hot. It may feel nice to use hot water and heated blankets in the winter. But be aware that you may not feel your skin getting overheated. Be aware of and quickly handle any bodily changes, especially to skin and feet during the winter.

Keep medication and supplies safe. Store medication, supplies and testing equipment in insulated cases out of extreme temperatures. Freezing weather can reduce insulin effectiveness and affect blood sugar readings.

Know how and when to check blood sugar. Discuss any seasonal changes you need to perform when checking blood sugar with your health care team. Sometimes more frequent testing may be required in certain conditions, such as being ill or during and after physical activity. Before testing your blood sugar, take time to warm your hands to get an accurate reading and have a more comfortable experience.

Prioritize your mental health. Managing stress, anxiety and depression can improve many aspects of your life, including how you handle diabetes. Seasonal changes, such as less sunlight, affect mood and energy levels. Discuss any concerns and treatment options with your health care team.