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When the temperature drops during winter, many people—especially those with diabetes—notice fluctuations in their blood sugar levels. This happens because the body needs more energy to stay warm, prompting the release of certain hormones that can raise blood sugar. Additionally, cold weather often leads to reduced physical activity, dehydration from drinking less water, and increased cravings for oily, sweet, and heavy foods—all of which can contribute to a spike in sugar levels.

During winter, the body generates extra heat to maintain its temperature. To do this, the liver releases more glucose into the bloodstream. While a healthy body can balance this with insulin, in diabetic individuals, insulin response is weaker, causing blood sugar to rise rapidly. Winter also brings an increased appetite, leading to higher consumption of parathas, sweets, ghee, and fried foods. The lack of sunlight can cause vitamin D deficiency, which reduces insulin effectiveness. Irregular sleep and lifestyle changes further disrupt sugar control. Together, these factors make winter a challenging season for diabetics.

How Diabetics Can Manage Sugar Levels in Winter

According to Dr. L. H. Ghotekar of Lady Hardinge Hospital, maintaining a stable routine is essential during the cold months. Blood sugar should be checked at least 3–5 times a week—once in the morning on an empty stomach and again after meals. Staying hydrated is equally important; aim for 8–9 glasses of water daily. Gentle exercises like 20–30 minutes of walking, yoga, or stretching indoors can help maintain activity levels.

Keep your meals light and nutritious. Opt for whole grains like wheat mixed with barley or millet, along with lentils, vegetables, soups, and seasonal fruits such as oranges, guavas, and amla. Avoid overeating or changing your insulin or medication schedule without medical advice. Managing stress and getting adequate sleep also play a major role in maintaining stable sugar levels. Consistency in daily habits helps prevent fluctuations and supports better overall health.

Additional Tips:

• Spend some time in the morning sunlight to boost vitamin D.

• Soak fenugreek seeds overnight and drink the water in the morning to help manage sugar.

• Keep your feet warm and protected from the cold.

• If your sugar levels rise or drop suddenly, consult your doctor immediately.