Fall and Winter Self-Care Tips

Between the holidays, the dry, heated air in our homes, and the sun going down early, fall and winter present a few important challenges for people living with diabetes. Even if you live in an area that doesn't get cold, take a look at our tips every fall, around the time you're changing the clocks back.

• Prevent dry skin. Avoid very hot baths or showers, even if you're trying to warm up.⁴ Moisturize often to prevent chapping, but not between your toes.² Drink lots of water, to keep yourself hydrated from the inside.¹ And use a humidifier to keep your home from getting too dry.⁴
• Keep your feet warm, but not hot. Don't step right into the bathtub -- feel the water first to make sure it isn't too hot, just in case your feet aren't sensitive enough. Also, never use a hot pad or electric blanket on your feet. You could get burned and not know it.² Loose-fitting socks can help keep your feet warm at night.
• Get your flu shot every year. The flu can be dangerous for anyone. But if you have a chronic illness like diabetes, it can be especially bad. While the shot can't give you 100% protection, it will make it much harder for you to catch the flu. Get your shot in the fall, early enough to give it two weeks to take effect, and it will cover you through flu season.⁵
• Eat well through the holidays. From Halloween through New Year's Day, we're continuously presented with bountiful tables of high-fat and high-sugar foods. Remember that anything fits into your meal plan -- in moderation, and if you plan for it.⁶ See if you can remake a favorite family recipe in a lighter way. Bring along something healthful to every event. Watch portion sizes. Stay active. And look ahead -- it's nice to arrive at spring without a few extra pounds.
• Limit your alcohol intake. Holiday parties -- particularly New Year's Eve -- often center around the bar. If your diabetes is under control, it's okay to have an occasional drink. But make sure you understand that alcohol increases your risk of low blood sugar. So never drink on an empty stomach, and limit yourself to one drink for women, and two for men. Plus, remember that glucagon shots don't help if a severe low blood sugar is caused by drinking.³
• Keep an eye on your state of mind. The holidays can be very stressful, and lack of sunlight can bring on a case of seasonal affective disorder (SAD) -- commonly known as winter depression.⁷ Either of these situations can diminish your interest in exercise and eating well. But that's when it's most important to eat healthy foods, stay active, and talk to someone about your feelings. What's more, stress can alter your blood glucose levels.⁸ So if you're stressed out, test your blood sugar.

¹ American Diabetes Association. Essential Water. Make Sure You Get Enough. Diabetes Forecast, August 2005. Available at: http://www.diabetes.org/diabetes-forecast/aug2005/healthyeating.jsp. Accessed March 21, 2007.

² American Diabetes Association. Foot Care. Available at: http://www.diabetes.org/type-1-diabetes/well-being/foot-care.jsp. Accessed March 21, 2007.

³ American Diabetes Association. Alcohol. Available at: http://www.diabetes.org/type-1-diabetes/alcohol.jsp. Accessed March 30, 2007.

⁴ American Diabetes Association. Skin Care. Available at: http://www.diabetes.org/type-1-diabetes/well-being/skin-care.jsp. Accessed March 21, 2007.

⁵ American Diabetes Association. Flu & Pneumonia Shots. Available at: http://www.diabetes.org/type-1-diabetes/flu-pneumonia-shots.jsp. Accessed April 5, 2007.

⁶ American Diabetes Association. Holiday Meal Planning. Available at: http://www.diabetes.org/nutrition-and-recipes/holiday-meals.jsp. Accessed April 5, 2007.

⁷ American Academy of Family Physicians. Seasonal Affective Disorder. Available at: http://familydoctor.org/x1913.xml. Accessed April 5, 2007.

⁸ American Diabetes Association. Stress. Available at: http://www.diabetes.org/type-1-diabetes/stress.jsp. Accessed March 30, 2007.