When winter rolls in, so does the dreaded cold and flu season which can be challenging when you have diabetes. Getting sick can add an extra layer of complexity to your blood glucose management. Illness causes stress on your body, leading to fluctuating blood glucose levels that can make recovering even more challenging.
When you are sick your body releases stress hormones like cortisol and adrenaline to help you get well. While these hormones help your body fight infections, they also make it harder for your body to use insulin effectively, causing blood glucose levels to rise. During an illness you are also less active, may be dehydrated, and eating patterns can change, all of which can impact your blood glucose levels.
With the right strategies, you can keep your blood glucose stable while giving your body the support it needs to fight off that winter Illnesses!
Strategies to help keep blood glucose stable
Stay hydrated
Dehydration is common during illness, especially if you’re running a fever. When you’re dehydrated, your blood becomes more concentrated, leading to higher blood glucose levels. Aim to drink plenty of water, herbal teas, sugar free beverages or clear broths. Avoid high sugar drinks like soda and sports drinks unless you have low blood glucose and need to treat it with a carbohydrate containing beverage.
Choose small frequent balanced meals
Smaller more frequent meals can help keep blood glucoses stable. Try to stay on a healthy eating pattern of three small meals per day with 2-3 healthy snacks between your meals. Aim to include all the food groups – lean protein sources such as chicken, turkey, fish or eggs, healthy carbohydrates such as a sweet potato, beans or whole grains, healthy fats such as avocado or nuts and fruits and vegetables for essential vitamins and nutrients along with fluids.
Don’t skip meals
Even if you don’t have much of an appetite, try to eat small, frequent meals or snacks. Skipping meals can lead to low blood glucose (hypoglycemia), especially if you’re taking insulin or other medications. Soups, smoothies, or small portions of easy-to-digest foods like oatmeal can be great options.
Monitor blood glucose frequently
Being sick causes unpredictable blood glucose changes, so it’s important to check your levels more frequently. Keep a blood glucose log and track any patterns and share them with your healthcare team.
Be mindful of medications
Certain over-the-counter cold medications, like decongestants and cough syrups, can contain sugar which can affect blood glucose levels. Look for sugar-free options and consult your pharmacist or doctor before taking any medication.
Stay active (if possible)
While rest is crucial for recovery, gentle movement like a short walk or light stretching can help improve insulin sensitivity and regulate blood glucose if your illness is mild without fever or chest congestion. Listen to your body, and don’t overexert yourself if you’re feeling weak or fatigued.
Get plenty of sleep
Rest is essential for healing and blood glucose control.
Managing stress
Practice relaxation techniques like deep breathing or meditation to reduce stress hormones.
Consider supplements
Vitamin D, zinc, and vitamin C can support your immune health, but consult your doctor before adding any supplements to your routine.
Know when to call your doctor
if your blood glucose remains consistently high (or low), you experience symptoms like nausea, vomiting, or confusion, or if you’re unable to keep food and fluids down, seek medical advice promptly. Poorly controlled blood glucoses can lead to complications, so it’s better to be cautious.
Take your daily medications
Don’t stop taking your usual medications unless instructed by your doctor. Adjustments may be needed during illness, but skipping doses can worsen blood glucose control.
Managing blood glucose while fighting off a winter cold may seem challenging, but with mindful choices, you can support your recovery and keep blood glucoses stable. Keep in contact with your healthcare team during illness to prevent any complications.