Diabetes Management

8 Ways to Keep Your Diabetes Under Control During the Rainy Season

Debolina Raja ,
July 2022

The monsoon months bring in a host of infections and health issues that can affect most of us. If you are a diabetic, there are chances you may have a higher risk of contracting these infections or health risks.

However, with timely management and the right care and attention to your overall health, you can easily keep your diabetes under control, even when it is pouring outside.

8 tips to take care of your diabetes health during monsoon

Here are a few tips to follow that will ensure your diabetes health is well taken care of, even during the rainy season:

1. Take care of your feet

  • People with diabetes are often at a higher risk of developing foot infections and ulcers. If left untreated or if it happens over a prolonged period of time, it can lead to a condition known as diabetic neuropathy
  • This condition can lead to a tingling sensation in the feet, numbness, pain and even loss of feeling in the feet. In serious cases, it can also lead to amputation.
  • To avoid the risk of infections, wear footwear that fits you well, not too tight and not too loose. 
  • Tight footwear can hamper blood circulation and loose footwear can lead to wrinkles that develop into foot blisters.
  • Wash your feet, keep them dry and use a foot powder if required. If you have to wear socks, carry a few extra pairs so that you can change into dry ones throughout the day.
  • Regularly inspect your feet for any signs of cracks, lesions, blisters or welts. Immediately visit your doctor if you notice any of this. 

2. Do not skip your exercise routine

  • It is important that you continue your exercise routine, even if it is pouring outside and you cannot go for your walks or run.
  • The cool comfortable weather can often make you want to skip exercise and stay in bed, so make sure you set your alarm and go about your regular routine.
  • Do exercises that you can easily do indoors, such as walking inside the house, stretching, warm up exercises, yoga, skipping, spot jogging, jumping jacks, squats, lunges, crunches, whatever you can comfortably and safely do.
  • Keeping up with your exercise routine will ensure you manage your weight better as well as improve your blood sugar levels. Studies also show that regular exercise can help lower your HbA1C levels.

3. Pay attention to what you eat

  • The monsoon season is known to cause stomach upset in most people, so it is best you keep an eye on what you are eating.
  • It is alright if you cheat once in a while and indulge in some fried snacks or junk, but make sure that you do not make it a habit during the rainy months.
  • Snack on roasted corn cob, toasted peanuts, mixed sprout salads with your choice of spices and so on.
  • Peanuts contain fibre, healthy fats, and proteins . Sweet corn has good probiotics and helps in digestion, as well as improves metabolism and reduces bloating, while sproutsmare loaded with enzymes, fibre and protein and are very low on calories. 
  • Not only will these snacks keep you satiated and let you enjoy the fun of monsoon snacking, these are also good for maintaining your weight and burning fat.

4. Take care of your eye health 

  • Monsoon months often cause various eye infections in people.
  • People with diabetes are more prone to such eye infections, and if left untreated or if it happens over a prolonged period of time, it can further lead towards issues such as diabetic retinopathy.
  • People with diabetes are more prone to eye issues such as blurry vision, glaucoma, cataract and so on, so it is important to pay attention to your eye health and avoid any infection as much as possible. 
  • Schedule an appointment with your ophthalmologist to get a general look at your eye health.
  • Wash your hands regularly to ensure you do not spread any germs to your eyes. 

5. Treat your wounds and cuts immediately

  • When you have diabetes, you are more prone to developing wounds and sores. Also, for people who have diabetes, wounds take a longer time to heal. 
  • As a result, leaving the wounds untreated for a period of time can cause more infection and may even lead to severe complications in the long run.
  • Inspect your skin regularly, if possible on a daily basis, to check for any cuts, wounds or bruises.
  • If you notice anything like this, make sure to visit your doctor and get these checked right away to avoid any further risk of infection.

6. Stay hydrated

  • It is very natural to feel less thirsty when it is raining outside, but if you have diabetes, it is important that you pay special attention to staying hydrated.
  • It is important to have enough water and fluids even in the monsoon months to avoid any risk of dehydration. If left untreated, dehydration in people with diabetes can damage the blood vessels as well as nerves, as well as cause various complications such as cardiovascular complications, kidney failure and vision issues, even blindness. 
  • When you are properly hydrated, it may help to reduce your blood glucose levels as the amount of sugar in your bloodstream gets diluted. 
  • Instead of just having plain water all day, you can also add more health benefits by having infused water (add tulsi, pudina, jeera, apples, peaches, pears, strawberries), soups, smoothies and fresh juices.

7. Special care for the elderly people with diabetes

  • People who have diabetes may often experience low blood pressure, or postural hypotension.
  • It is a condition that especially affects a person when they are trying to get up from a sitting down, lying down position or trying to stand up.
  • This can also sometimes happen in case of diabetes due to a condition known as autonomic neuropathy, which is a type of nerve damage.
  • A good way to check blood sugar levels at regular intervals is to keep a glucometer handy.
  • It is especially important to take care of your balance when you are trying to get up.
  • In case of the elderly, pay special attention to floors to ensure they are dry and there is no risk of slipping and falling. 

8. Add immunity boosting spices to your food

  • Our Indian spices offer a rich blend of immunity boosting health benefits that are perfect to fight the monsoon blues and infections.
  • Ginger not only adds warmth to your tea, beverages, and foods, it also boosts immunity, is good for your throat and reduces the chances of cold, cough and flu. Ginger also improves your metabolism, keeps your weight in check and is good for your gut health. 
  • Lentils also boost metabolism as well as your gut health. These are also easy to digest.
  • The anti-oxidant and anti-inflammatory properties of cinnamon boost immunity and burn fat. 

As a diabetic, it is important that you take special care of your health at all times, and especially so during the monsoon months. Don’t let the clouds outside dampen your health or your exercise routine. Enjoy the cool months and ensure you are fit and fine too. 


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