Tips to Manage Diabetes in Winter for seafarers and pilots

Tips to Manage Diabetes in Winter 1. Stay Warm  Keep your body temperature stable with layers.  Cold can raise blood sugar by increasing stress hormones. 2. Maintain Regular Physical Activity  Short indoor workouts: brisk walking inside, yoga, stationary cycling, stretching.  Avoid long inactivity; aim for 30 minutes daily. 3. Monitor Blood Sugar More Frequently  Winter illnesses and inactivity may raise glucose levels.  Keep glucose monitoring supplies away from cold (freezing reduces accuracy). 4. Choose Winter-Friendly Healthy Foods  Increase: vegetables, soups (non-creamy), legumes, whole grains.  Limit: fried snacks, refined carbs, sweetened beverages (even hot ones).  Include winter fruits in moderation: oranges, guava, apples, berries. 5. Stay Hydrated  Drink warm water or flavored unsweetened herbal teas.  Winter dehydration can spike blood sugar. 6. Foot and Skin Care  Dry skin cracks raise infection risk.  Moisturize daily, keep feet warm, avoid walking barefoot.Tips to Manage Hypertension in Winter 1. Keep Warm to Avoid BP Spikes  Wear gloves, socks, and a cap outdoors.  Gradually warm up before stepping into the cold. 2. Watch Salt Intake  Winter snacks often contain excess salt.  Avoid pickles, packaged soups, namkeen, chips, processed meats. 3. Maintain Regular Exercise  Even 15–20 min indoor walking helps keep BP stable.  Winter generally increases BP, so consistency matters. 4. Manage Stress & Sleep  Stress hormones raise BP; try breathing exercises, meditation, or warm baths.  Get 7–8 hours of sleep; poor sleep raises both BP and blood sugar. 5. Limit Caffeine & Alcohol  Both can raise BP temporarily and cause dehydration.🍲 Combined Diet Tips (Diabetes + Hypertension) What to Include  High-fiber foods: oats, barley, lentils, vegetables  Lean proteins: fish, chicken, tofu, paneer (low-fat)  Good fats: nuts (in small portions), seeds, olive/mustard oil  Warm, non-creamy vegetable soups