Managing diabetes can be more challenging when it’s cold outside. Here are some easy ways to stay active and well from our health team.

It can be harder to stay on track with diabetes management and physical activity in the winter months – especially when it gets dark so early and staying indoors is far more enjoyable (and warm) than heading outside for some exercise.

However, rugging up, eating well, following the usual hygiene steps and keeping up to date with your flu and Covid vaccines can all prevent you getting sick.

Here are some things to keep in mind when it comes to diabetes management in winter.

1. Get active

Yes, even when it’s cold outside! Regular exercise can help to manage blood glucose levels, have a positive effect on your mood, and reduce the risk of diabetes-related complications.

Get creative with staying active by finding indoor options at home, or activities where you don’t mind a bit of bad weather if you are prepared with warm, waterproof clothes. Aim for around 30 minutes of exercise, five times a week.

Do you have kids and want some ideas for getting them outside and off their devices? Our exercise physiologist Carly Luff has some excellent tips on exercising as a family in the cooler months.

2. Eat healthy foods

Choose from a variety of warming comfort foods, including plenty of delicious non-starchy vegetables, a lean protein and healthy carbohydrate such as roasts, stews and soups.

While you’re in the kitchen, maximise your efforts by batch cooking. Double the ingredients and make two meals, then freeze the extra one for those busy evenings when you need something on the table quickly.

Have a look at our blog from dietitian Charlotte Rowley about the 10 foods she always has in her shopping basket.

Are you looking for some ideas? Live Lighter has hundreds of recipes to choose from, all developed here in Western Australia, with lots of warming soups to try.

3. Stay hydrated

This is important for everyone, but when you are living with diabetes even a little dehydration can affect your blood glucose levels. Staying hydrated also supports your kidneys to work effectively. Carry a water bottle with you or sip warm herbal teas to keep you both warm and hydrated.

4. Look after your feet

Foot health is very important all year round, and especially in the cold weather when the last thing you want to do is take off your warm socks. Here are some tips for looking after your feet.

• Wash, dry and moisturise your feet regularly.
• Check your socks and footwear for a good fit. Tight-fitting elastic in socks, and shoes that are too tight, loose or poorly fitting can restrict circulation or cause blisters or calluses.
• Watch out for cracks in the skin, blisters or calluses from footwear, or even burns from having your feet too close to the heater.
• Discuss any problems or changes in your feet with your GP or podiatrist straight away.

5. Make sure your vaccinations are up-to-date

Getting your flu and Covid jabs can help reduce the risk of complications from winter nasties.

6. Dress warmly

As the comedian Billy Connolly once said, there’s no such thing as bad weather – only the wrong clothes. Much of Western Australia has a mild climate, but the winter chill can still bite. Choose clothes that will keep you warm and dry.

7. Give Diabetes WA a call

Have a chat with one of our diabetes educators or dietitians by ringing our free helpline on 1300 001 880.

We can offer you support and advice about your diabetes management via a phone call or video call from the comfort of your own home.

Other options for support include: 

Booking an appointment with a credentialled diabetes educator or dietitian.

Registering with the NDSS

Attending a diabetes self-management program