Published: 8 July, 2025 Wintertime can bring some extra things to think about when managing your diabetes. These can include increased risk off illness, changes in blood glucose levels caused by stress hormones, less time for physical activity due to fewer hours of daylight, and reduced blood flow to your hands and feet due to the cold, Fortunately, there are simple, effective steps you can take to stay on top of your diabetes this winter. 1. Get vaccinated to reduce your risk of getting sick Colds and flu are more common during the winter season. Living with diabetes means you have a higher risk of getting seriously ill from the flu or COVID-19. A vaccine is the best way to protect yourself. Talk to your doctor or pharmacist to get your vaccinations to help protect yourself from the latest virus strains. When you are sick, it can affect your blood glucose levels (BGLs) and make it more difficult to manage your diabetes. That is why your sick day kit, and your individual sick day action plan must be up to date. Talk to your doctor about how to do this. You can also look at the sick day management resources, which include newly updated sick day action plans for different types of diabetes and insulin therapies. Talk to your diabetes health professional about whether one of these plans might be suitable for you. 2. Get some sunlight for your emotional wellbeing Shorter days and reduced sunlight can affect your mental health. Getting outside for 15 to 30 minutes on most days during the winter season helps increase ‘feel-good’ chemical messengers. This has benefits for your mood and sleep. 3. Stay warm to help manage your BGLs Colder temperatures can increase the stress hormones in your body. Stress hormones can increase blood glucose levels. Staying warm can help reduce this stress response. If you go outdoors, dress in warm layers of clothing and wear a hat – heat loss through your head can be significant. Try and keep your house at a comfortable temperature. To save energy costs, focus on heating the rooms you use the most. 4. Keep your fluid intake up to reduce dehydration You may be surprised to know that dehydration is a risk in winter, especially in dry climates or places where indoor heating is used a lot. Dehydration reduces the amount of water in your blood, making glucose more concentrated. This results in increased blood glucose levels. Stay hydrated by drinking water regularly during the day. If you do not feel like cold drinks, you could try hot water with lemon or herbal teas. 5. Keep fingers and hands warm to make it easier to check blood glucose levels When your fingers are cold, it is harder to draw blood for finger prick checks. Wearing woollen gloves or warming your hands up before doing a finger prick check can help increase blood flow to your fingers. 6. Do some physical activity to help manage your BGLs and mood It is normal to be less motivated to exercise during the winter months. Shorter days mean there are fewer daylight hours for exercise outdoors. However, regular physical activity is essential for managing blood glucose levels and your emotional wellbeing. You could try walking during your lunch break, joining a community winter sport, setting up a home workout circuit or joining an online exercise program such as Beat It Online. 7. Protect your insulin and diabetes equipment from the cold If you use insulin to manage your diabetes, keep it at room temperature when in use. Insulin does not work well when it is below refrigeration temperatures, and it can freeze. Cold weather can also affect insulin pumps, continuous glucose monitors (CGMs), and blood glucose meters. If you wear an insulin pump or CGM, make sure it is as close to your body as possible, with clothing over the device to protect it from the cold. Keep blood glucose meters at room temperature and protect them from the outside air by storing them in an inside pocket of a coat or bag. 8. Protect your feet from the elements The winter air and indoor heaters can cause your skin to become dry. Moisturising your feet each day can help keep your feet hydrated and prevent cracks. Protect your feet with warm socks and suitable footwear, especially if you are in the frost or wet weather. See your health professional straight away if you notice any changes or injuries to your feet. By following these easy steps, you can confidently face the colder months while staying on top of your diabetes this winter. References CDC (2024) Managing diabetes in cold weather, CDC website, accessed 30 April 2025. Burns A.C, Saxena R., Vetter C., et al. (2021). Time spent in outdoor light is associated with mood, sleep and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of Affective Disorders, doi.org/10.1016/j.jad.2021.08.056.
