Why blood sugar spikes more in winter—and what to do
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Less sunlight, more comfort food, and holiday stress? It all adds up. If you’ve noticed your blood sugar creeping up during the colder months, you’re not imagining it. Winter brings changes to your routine—and your body. From fewer daylight hours to rich holiday meals, there are several reasons blood sugar levels rise in winter. But don’t worry—we’ve got practical tips to help you stay in control.
❄️ Why does blood sugar go up in winter?
- Less Sunlight = Less Movement
Shorter days and colder weather often mean less physical activity. But regular movement helps your body use up extra glucose. When you’re less active, your blood sugar can stay higher. - Comfort Food Season
Cold weather often means more carbs, rich meals, and sweet treats. All that comfort food can lead to blood sugar spikes—especially if meals are higher in sugar or refined grains. - Holiday Stress
Whether it's travel, finances, or family, stress levels tend to climb around the holidays. And stress releases hormones that make your blood sugar go up. - Sleep Changes
Busy schedules and darker mornings can throw off your sleep. Not getting enough rest affects insulin sensitivity—and that means higher blood sugar. - Cold Weather & Your Body
Some studies suggest that your body’s insulin response may change in colder temperatures, especially if you already have diabetes or insulin resistance.
🔎 How can you tell if your blood sugar is high?
Most of the time, you won’t feel anything. That’s why it’s important to check your levels as your provider recommends. But sometimes high blood sugar shows up as:
- Feeling very tired
- Being extra thirsty
- Going to the bathroom more often
If you notice these signs, check your blood sugar and let your provider know.
🛠️ What you can do this winter
Stay Active Indoors:
You don’t need a gym—try walking around your home, doing stretches, or following a short YouTube workout.
Lighten Up Holiday Meals:
Focus on balanced plates with lean proteins, veggies, and whole grains. Enjoy treats in smaller portions—and try not to skip meals.
Manage Stress:
Take a few minutes each day to breathe deeply, take a walk, or do something that helps you relax. Even short breaks help.
Sleep Smart:
Stick to a regular bedtime and limit screen time before bed. A well-rested body handles blood sugar better.
Take Meds as Prescribed:
Winter travel and changes in routine can make it easy to miss doses. Try using reminders or syncing meds with a daily habit.
💬 Charlene’s winter tip:
“I found out I was diabetic in 2013. It was an adjustment at first—I didn’t know anything. Biggest lesson I learned was to ask questions and speak up about any issues you’re having with your medication (and diabetes).”
— Charlene, Scene Health Member
🧠 Final thought
Winter can make blood sugar harder to manage—but with a little planning and support, you can stay on track. Keep checking in with yourself, stick to the basics, and reach out for help when you need it. Your health doesn’t have to take a back seat to the season.
Helpful Resources:
- American Diabetes Association – Managing Diabetes During the Holidays
- CDC – Diabetes and Cold Weather
Less sunlight, more comfort food, and holiday stress? It all adds up. If you’ve noticed your blood sugar creeping up during the colder months, you’re not imagining it. Winter brings changes to your routine—and your body. From fewer daylight hours to rich holiday meals, there are several reasons blood sugar levels rise in winter. But don’t worry—we’ve got practical tips to help you stay in control.
❄️ Why does blood sugar go up in winter?
- Less Sunlight = Less Movement
Shorter days and colder weather often mean less physical activity. But regular movement helps your body use up extra glucose. When you’re less active, your blood sugar can stay higher. - Comfort Food Season
Cold weather often means more carbs, rich meals, and sweet treats. All that comfort food can lead to blood sugar spikes—especially if meals are higher in sugar or refined grains. - Holiday Stress
Whether it's travel, finances, or family, stress levels tend to climb around the holidays. And stress releases hormones that make your blood sugar go up. - Sleep Changes
Busy schedules and darker mornings can throw off your sleep. Not getting enough rest affects insulin sensitivity—and that means higher blood sugar. - Cold Weather & Your Body
Some studies suggest that your body’s insulin response may change in colder temperatures, especially if you already have diabetes or insulin resistance.
🔎 How can you tell if your blood sugar is high?
Most of the time, you won’t feel anything. That’s why it’s important to check your levels as your provider recommends. But sometimes high blood sugar shows up as:
- Feeling very tired
- Being extra thirsty
- Going to the bathroom more often
If you notice these signs, check your blood sugar and let your provider know.
🛠️ What you can do this winter
Stay Active Indoors:
You don’t need a gym—try walking around your home, doing stretches, or following a short YouTube workout.
Lighten Up Holiday Meals:
Focus on balanced plates with lean proteins, veggies, and whole grains. Enjoy treats in smaller portions—and try not to skip meals.
Manage Stress:
Take a few minutes each day to breathe deeply, take a walk, or do something that helps you relax. Even short breaks help.
Sleep Smart:
Stick to a regular bedtime and limit screen time before bed. A well-rested body handles blood sugar better.
Take Meds as Prescribed:
Winter travel and changes in routine can make it easy to miss doses. Try using reminders or syncing meds with a daily habit.
💬 Charlene’s winter tip:
“I found out I was diabetic in 2013. It was an adjustment at first—I didn’t know anything. Biggest lesson I learned was to ask questions and speak up about any issues you’re having with your medication (and diabetes).”
— Charlene, Scene Health Member
🧠 Final thought
Winter can make blood sugar harder to manage—but with a little planning and support, you can stay on track. Keep checking in with yourself, stick to the basics, and reach out for help when you need it. Your health doesn’t have to take a back seat to the season.
Helpful Resources:
- American Diabetes Association – Managing Diabetes During the Holidays
- CDC – Diabetes and Cold Weather
Less sunlight, more comfort food, and holiday stress? It all adds up. If you’ve noticed your blood sugar creeping up during the colder months, you’re not imagining it. Winter brings changes to your routine—and your body. From fewer daylight hours to rich holiday meals, there are several reasons blood sugar levels rise in winter. But don’t worry—we’ve got practical tips to help you stay in control.
❄️ Why does blood sugar go up in winter?
- Less Sunlight = Less Movement
Shorter days and colder weather often mean less physical activity. But regular movement helps your body use up extra glucose. When you’re less active, your blood sugar can stay higher. - Comfort Food Season
Cold weather often means more carbs, rich meals, and sweet treats. All that comfort food can lead to blood sugar spikes—especially if meals are higher in sugar or refined grains. - Holiday Stress
Whether it's travel, finances, or family, stress levels tend to climb around the holidays. And stress releases hormones that make your blood sugar go up. - Sleep Changes
Busy schedules and darker mornings can throw off your sleep. Not getting enough rest affects insulin sensitivity—and that means higher blood sugar. - Cold Weather & Your Body
Some studies suggest that your body’s insulin response may change in colder temperatures, especially if you already have diabetes or insulin resistance.
🔎 How can you tell if your blood sugar is high?
Most of the time, you won’t feel anything. That’s why it’s important to check your levels as your provider recommends. But sometimes high blood sugar shows up as:
- Feeling very tired
- Being extra thirsty
- Going to the bathroom more often
If you notice these signs, check your blood sugar and let your provider know.
🛠️ What you can do this winter
Stay Active Indoors:
You don’t need a gym—try walking around your home, doing stretches, or following a short YouTube workout.
Lighten Up Holiday Meals:
Focus on balanced plates with lean proteins, veggies, and whole grains. Enjoy treats in smaller portions—and try not to skip meals.
Manage Stress:
Take a few minutes each day to breathe deeply, take a walk, or do something that helps you relax. Even short breaks help.
Sleep Smart:
Stick to a regular bedtime and limit screen time before bed. A well-rested body handles blood sugar better.
Take Meds as Prescribed:
Winter travel and changes in routine can make it easy to miss doses. Try using reminders or syncing meds with a daily habit.
💬 Charlene’s winter tip:
“I found out I was diabetic in 2013. It was an adjustment at first—I didn’t know anything. Biggest lesson I learned was to ask questions and speak up about any issues you’re having with your medication (and diabetes).”
— Charlene, Scene Health Member
🧠 Final thought
Winter can make blood sugar harder to manage—but with a little planning and support, you can stay on track. Keep checking in with yourself, stick to the basics, and reach out for help when you need it. Your health doesn’t have to take a back seat to the season.
Helpful Resources:
- American Diabetes Association – Managing Diabetes During the Holidays
- CDC – Diabetes and Cold Weather
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