Winters are special for every Diabetic, they bring with themselves several social, cultural and even metabolic challenges which every Diabetic may find difficult to cope up with. It is well known that average HbA1c levels of all Diabetics rise during the winter season.

Watch you weight!

It is seen that during winters on average people tend to gain 1-2 kgs of weight, a study done in Georgia has shown that study participants started on average eating 200 Kcals more as the days started getting shorter and colder with the onset of Autumn.
Food and weight are intricately related to blood glucose regulation in our body, if we eat more we need more Insulin, and as weight increases so does Insulin resistance and more Insulin may be required to lower same Blood Glucose levels. This creates a vicious cycle which further complicates things for Diabetics and may lead to not only increased Blood Sugar levels but Blood Pressure and Cholesterol as well.

Why do we gain weight during winters-are only festivals to blame?

In India and all over the world winters are seasons of festivals, starting with late autumn to early winters kicks in the festive season with Dussehra, Diwali , Bhai Dooj, Anna koot to Thanks Giving, Christmas and New Year all associated with partying and feasting. Not only do cultural and social circumstances  drive increased appetite but nature as well increases our demand for food, as more calories or energy is required to maintain our body temperature. As the temperatures outside plummets, we are more prone to consume energy rich foods with predominance of carbohydrates and fats, like fried foods, samosa, pakodas, jalebis, Gulab Jamun etc which give us a quick boost of energy., We’ve been conditioned since our childhood to take these foods more in winters as they provide immediate spikes of energy and help keep our body warm. These foods also result in spikes of blood glucose  as well, and result in increased weight during winters. Both these factors adversely affect Diabetes control and increase chances of complications.

Is it the hormones playing havoc?

The shorter duration of days and frequent spells of fog and cloudy days are known to cause SAD (Seasonal affective disorder)- a type of depressive condition which disappears with increasing sunlight and onset of springs or summers. Persons suffering from this condition are more prone to divert their attention by taking more food, specially sweets, fried foods which give them comfort and positive emotions making them feel better.
Winters are also known for the lower Serotonin levels  which may be responsible for the depressive state.
Melatonin is a hormone secreted in our brain which which regulates the sleep wake cycle and many other function of our body. Its secretion is much related to our exposure to sunlight, during winters humans produce more of Melatonin and one of its effects is increased appetite and food intake.
Individuals with low Vitamin D levels are known to accumulate more fat in their tummies than those with normal Vitamin D levels. This fat is the white fat which is more harmful and does not contribute to burning calories to provide for energy but may definitely increase insulin resistance and Blood Glucose and Cholesterol levels.

Hold your Heart

It is a well known fact that people suffer more from Heart attacks during winters than summers. Diabetics are more prone to suffer and die from Myocardial infarctions (Heart attacks) and stroke than non-diabetic individuals. Since more than 60% of deaths in diabetics are are caused due to Heart attack and strokes this becomes an issue of major concern to Diabetics.

It is very important to be extra careful during winters to control your raging appetite and diligently monitor your blood sugars, BP and cholesterol and to keep them under control. This may be very helpful in controlling Diabetes and reducing its complications including Heart attack, Stroke and others.

Avoiding comfort foods

Avoid calorie dense foods rich in carbs and calories –obviously sweets, cakes, in Indian context Samosa, Pakodas, Poha, Halwas etc..and replace with low energy snacks like roasted grains, Paneer dishes or roasted dishes rich in protein..including meat.