In winter, blood glucose levels in diabetic patients are more prone to fluctuations, primarily due toDecreased activity, hormonal changes, increased caloric intake, increased infections, and seasonal reduction in insulin sensitivityIt is the result of the combined action of multiple factors.

To help you smoothly get through the winter, the following will provide a detailed analysis from both the "causes" and "coping methods" perspectives.

Why is blood sugar more difficult to control in winter

  1. The body enters "energy-saving mode"Cold temperatures stimulate the body to secrete cortisol, adrenaline, and other hyperglycemic hormones, while studies show thatInsulin sensitivity decreases during winterThis leads to a decrease in the body's efficiency in utilizing blood sugar, making it easier for blood sugar levels to rise.
  2. Changes in lifestyle habits：
  3. Passive OvereatingTo withstand the cold, the body instinctively increases its energy requirements, leading to a strong appetite. Additionally, the numerous holiday gatherings during winter make it easier to consume high-calorie foods, which can contribute to weight gain and insulin resistance.
  4. "Active" Sedentary BehaviorOutdoor cold weather significantly reduces people's physical activity, leading to decreased glucose consumption and consequently making it easier for blood sugar to accumulate.
  5. Additional health risksWinter is a high-incidence period for respiratory infections. When ill, inflammatory factors and stress responses in the body can interfere with the normal functioning of insulin, leading to uncontrolled blood sugar. Additionally, special caution is needed in winterNocturnal HypoglycemiaThe risk also increases simultaneously, which may be related to high energy expenditure and insufficient supplementation.

How to Stabilize Blood Sugar Levels in Winter

The core strategies can be summarized in the following table, covering five major aspects: diet, exercise, monitoring, protection, and medication.

Control Dimension

Core Objective

Specific Action Recommendations

Diet Management

Control total calorie intake and stabilize postprandial blood glucose

The order mattersEating in the order of "soup→vegetables→meat→staple food" helps slow down the rise in blood sugar.
Choose wiselyReplace some refined rice and white flour with whole grains and mixed beans. Avoid drinking thick meat broth and porridge.
Be Cautious with SnackingLow-sugar fruits such as apples and grapefruit can be consumed in moderation between meals.Sugar-free foodNot equal to zero calories, cannot be consumed without restriction.

♂️ Stick to exercise

Increase consumption, enhance insulin sensitivity

Indoor-basedFocus on indoor activities such as yoga, Tai Chi, and stationary high knee lifts.
Outdoor Timing SelectionChoose to go out for brisk walking or strolling in the afternoon when the weather is good, and pay attention to keeping warm.
Break Prolonged SittingStand up and move for 2-3 minutes every 30 minutes of sitting.

Strengthen monitoring

Detect fluctuations promptly to prevent hypoglycemia

Increase frequencyWhen there are sudden weather changes or lifestyle habit changes, the frequency of monitoring should be increased. In addition to fasting blood glucose,Postprandial blood glucose and nocturnal blood glucoseEqually important.
Regular follow-up examinationsFollow the doctor's instructions for regular check-ups.Glycated hemoglobinUnderstand the average blood glucose level over the past 3 months.

Special Protection

Prevention of Infection and Complications

Infection PreventionKeep warm, get the flu vaccine, wash hands frequently, and wear a mask in crowded places.
Protect Both FeetCheck your feet daily.The water temperature for foot soaking should not exceed 40°C.The duration should not exceed 15 minutes, and the spaces between toes should be dried thoroughly. Avoid directly warming the feet with hot water bottles or electric blankets to prevent burns.
Protect the skinApply moisturizer frequently to prevent skin dryness and cracking.

Standardized Medication and Medical Consultation

Scientific treatment, no arbitrary adjustments

Do not adjust medication on your own.Never increase medication dosage or insulin on your own due to elevated blood sugar levels, as this may lead to severe hypoglycemia.
Consult a doctor promptly.If blood sugar remains consistently high or fluctuates significantly, seek medical attention promptly and adjust the treatment plan under professional guidance.
Adhere to medicationEven during the holiday season, medication adherence should not be relaxed.

Special Reminder: The "Dual Risks" of Winter

In winter, blood sugar control requires not only preventing hyperglycemia but also being vigilant against hypoglycemia.Hypoglycemiaespecially at night. Elderly diabetic patients are at higher risk.

  • Nocturnal SignsNocturnal hypoglycemia may present atypically, manifesting asDreaminess, nightmares, sweating, etc., requires special attention.
  • Carry with youAlways carry fast-acting carbohydrates such as candy or biscuits when going out to prepare for unexpected needs.

In summary, the key to controlling blood sugar in winter lies inMore attentive than usualImplement meticulous management across all aspects of daily life.