How to Manage Your Chronic Condition This Winter

Chronic Condition Management Tips for Winter

Winter’s shorter days and colder weather can disrupt even the most consistent health and wellness routine – especially if you’re living with a chronic condition like heart disease, obesity or diabetes.

By taking a few proactive steps, you can manage your chronic condition while still taking advantage of all the season has to offer.

Heart Disease

Your cardiovascular system works extra hard to keep you warm in the winter, meaning those with high blood pressure and other heart conditions could experience complications. To stay warm and avoid overtaxing your heart, make sure you:

• Wear layers, including jackets, hats and long pants when needed
• Keep your thermostat at an appropriate temperature
• Drink warm beverages and eat hot meals

Regular exercise can also help keep your circulation humming, but avoid spending too much time outside when the temps are especially low; there are many at-home exercises available that require little-to-no equipment, such as yoga, stretching and body-weight exercises.

Obesity

With the cold weather making it hard to find the motivation to get outside and exercise, many people find the season a difficult time to maintain a healthy weight.

But with some proactive planning and a few simple adjustments, the holidays don’t have to derail your efforts. Consider the following:

• Popular winter beverages like hot chocolate and seasonal coffees tend to be high in sugar. Opt for low-calorie options like water or tea instead.
• Sleep disruptions can lead to weight gain. Make sure you’re getting roughly 7 to 9 hours of sleep a night, and aim to go to bed and wake up at the same time every day.
• Eat a well-balanced meal before social gatherings if you know healthy options won’t be available.
• Keep healthy snacks handy (like yogurt, carrot sticks, an apple or a protein bar) in case you have sudden cravings.

Many insurance plans are changing coverage for weight-loss medications like GLP-1s in 2026. If these medications are part of your weight-management routine, get in touch with your insurance provider to learn if there are any coverage changes you should know about.

Diabetes

Those with diabetes face real hurdles when trying to manage their condition once the calendar tips over into December and beyond. Not only do colder temperatures cause hormonal changes that can affect insulin resistance, but winter diets combined with less exercise can also cause blood sugar to spike.

Try incorporating the following guidance from the Centers for Disease Control and Prevention:

• Check your blood sugar more frequently
• Stay warm by wearing more layers or using electric heating devices
• Protect yourself from infection by getting vaccines you are eligible for
• Keep active by adding indoor activities to your exercise routine

It’s extra important to stay on top of your diet in winter. Make sure you’re eating well-balanced meals consisting of whole grains, lean protein, and fresh fruits and veggies. Consider popular in-season varieties like apples, bananas, Brussels sprouts, cabbage and carrots.

Since your medicines and equipment could be damaged by the cold, take extra care to keep your insulin, insulin pumps and other devices out of extreme cold temperatures.

Arthritis

Cold weather can exacerbate arthritis symptoms, so it’s important to keep your joints and outer extremities warm. In addition to the above guidance, you can also try:

• Using hand or foot warmers
• Wearing long underwear or undershirts
• Using an electric blanket or taking warm baths

Given that respiratory infections are more likely this time of year, you should take extra care to protect your health. Be sure to get all vaccines you are eligible for, and practice good personal hygiene (like washing your hands regularly) to keep you (and others, if you get sick) safe from infection.

Don’t let the winter chill disrupt your health plans. Talk to your primary care team about what you can do to manage your chronic condition this winter.