The secret to managing blood sugar well on cold days... Just eating less of 'this' makes a difference

Starting next week, temperatures are expected to drop sharply. When the weather gets cold, blood sugar control becomes more difficult. People with diabetes need to learn how to manage their blood sugar during cold weather.

◇Reduced activity makes blood sugar control more difficult. Blood sugar control is not good in cold weather because activity levels decrease. Glucose is not used efficiently, leading to poor blood sugar regulation. A Japanese research team observed 4,678 diabetes patients over a year and found that the proportion of subjects who lowered their HbA1c to the target level was 53.1% in summer and 48.9% in winter, showing a significant difference.

When it is cold, blood circulation does not function well, leading to decreased peripheral vascular function. Sensory impairment worsens, increasing the risk of diabetic foot. Diabetic foot refers to the necrosis of the foot caused by diabetes. In a dulled sensory state, activities on the ground can lead to wounds on the foot that may be left untreated. If the ulcer worsens, amputation of the foot may be necessary, making it a serious condition. Therefore, prevention and thorough management are important in daily life.

◇Eating Two Less Spoonfuls of Rice Since activity levels decrease, food intake should also be reduced. This helps keep blood sugar levels under control as usual. The food that should be reduced is precisely 'rice.' Rice, which is primarily composed of carbohydrates, is the most representative food that interferes with post-meal blood sugar management. Koreans genetically produce less insulin compared to Westerners, and eating carbohydrates as a staple makes blood sugar management more difficult. Eating two fewer spoonfuls of rice naturally leads to eating less side dishes and soup, which helps in controlling blood sugar.

These days, even tangerines, which are especially popular fruits, should be consumed with caution. It is advisable to eat about two tangerines at a time, with men consuming twice a day and women once a day.

◇Recommending exercise after meals rather than on an empty stomach Before going outdoors for exercise on a cold day, you must measure your blood sugar level. To prevent hypoglycemia caused by exercise, it is better to start exercising 30 to 60 minutes after a meal rather than while fasting. If your blood sugar before exercise is less than 100 mg/dL, you should drink milk in advance. If exercising indoors, combine aerobic exercise with strength training. As muscles develop, they consume more glucose, which helps regulate blood sugar levels. Riding a stationary bike for 30 minutes to an hour within two hours after a meal can help control blood sugar.

◇Be cautious of colds and flu as they can make blood sugar control difficult. When your body condition is poor, blood sugar levels automatically rise, and medications used to treat colds can also affect blood sugar. Commonly used syrup-based cold and cough medicines can inherently raise blood sugar levels, so if you are being treated for a cold, you must inform your healthcare provider that you have diabetes. Maintaining a regular lifestyle, getting enough rest, washing hands after outings, and consuming a balanced diet are important precautions to prevent colds. Getting a flu vaccination is also essential.

<Source: Health Chosun>