Harnessing autumn: A seasonal boost for diabetes management and well-being

As the leaves turn golden and the air takes on a crisp edge, autumn brings more than just stunning views and cosy jumpers. For people living with diabetes—particularly those with Type 1 diabetes (T1D)—this season offers opportunities to take control of both physical health and mental well-being. From seasonal produce to the calming influence of nature, autumn can be a powerful ally in managing your diabetes effectively.

Embracing seasonal eating for better blood sugar control

One of autumn’s biggest gifts is its abundance of fresh, nutrient-dense produce. The season is rich with vegetables and fruits that can help you manage blood glucose levels. Squash, pumpkin, leafy greens, and root vegetables such as carrots and parsnips offer a mix of fibre, vitamins, and minerals—all of which contribute to better glycaemic control.

Fibre is especially beneficial for people with diabetes as it slows down the absorption of sugars, helping to stabilise blood glucose levels. Autumn’s vegetable bounty, particularly pumpkins, butternut squash, and sweet potatoes, are excellent high-fibre choices. Although these veggies are naturally sweeter, they have a low to moderate glycaemic index, making them ideal for balancing your diet while enjoying seasonal treats.

And let’s not forget the British favourite—apples. This time of year, orchards are brimming with different varieties. A small apple can be a perfect snack as its soluble fibre content, particularly pectin, has been shown to help regulate blood sugar.

For T1D management, timing and carb counting are key, so integrating autumn produce into balanced meals can support your glucose management while keeping you full and satisfied. Plus, these foods are easy to incorporate into comforting soups, stews, and warm salads, adding to the seasonal charm.

Boosting physical activity with autumn outdoor adventures

Autumn is a great time to boost your physical activity levels. The cooler temperatures and the picturesque autumn landscape make outdoor activities far more enjoyable than in summer’s heat or winter’s chill. Physical activity is crucial for diabetes management, particularly for those with T2D, as it increases insulin sensitivity and aids in weight management.

Whether it’s a leisurely walk in the park, a hike in the countryside, or even raking up fallen leaves in your garden, these activities can enhance cardiovascular fitness and help lower blood glucose levels. Walking, specifically, is a highly recommended exercise for people with diabetes because it doesn’t require any special equipment, can be done anywhere, and has a low risk of injury.

Getting outside in the autumn sun also increases exposure to daylight, which helps the body maintain its natural circadian rhythm and improves sleep quality. Sleep is essential for managing blood sugar levels and reducing insulin resistance. So, if you’re struggling with glucose control, taking a brisk walk on a sunny autumn day might just help.

Mental well-being: Recharging in nature

Living with diabetes often brings its own set of stressors, from blood sugar monitoring to carb counting and everything in between. Managing these stress levels is critical because stress hormones like cortisol can cause blood glucose to spike. Autumn offers a unique opportunity to connect with nature, which has been proven to reduce stress and improve mental well-being.

The Japanese concept of shinrin-yoku, or forest bathing, encourages spending time in wooded areas to enhance your health. While we might not all live near a forest, taking a stroll in a local park or visiting the countryside can offer a similar stress-relieving experience. The vibrant colours of autumn leaves and the grounding crunch of fallen foliage beneath your feet can help you feel more present and centred.

Mindfulness practices, like forest bathing or simply taking a few moments to focus on your surroundings during an outdoor walk, can have a measurable impact on blood glucose levels by reducing stress. Studies have found that being in nature can lower blood pressure, cortisol levels, and pulse rate, creating a perfect environment for managing both your mental and physical health.

Comfort without the carbs: Healthy takes on autumn classics

Autumn also brings with it some of the most beloved comfort foods—think pies, crumbles, and hot chocolates by the fire. But many traditional autumnal favourites are packed with sugar and refined carbs, which can send blood glucose levels soaring.

This doesn’t mean you have to miss out on these treats altogether. There are plenty of ways to enjoy the season’s flavours without compromising your diabetes management. For instance, try a crustless pumpkin pie sweetened with a natural sugar alternative like stevia, or bake an apple crumble with an almond flour topping and a cinnamon-heavy seasoning.

Warming beverages are also part of the autumn experience. Swap out sugary hot chocolate for a spiced chai tea made with unsweetened almond milk and a touch of cinnamon—an autumnal spice that’s been linked to improved insulin sensitivity.

These small swaps ensure you don’t feel deprived while sticking to your glucose management plan.

Keeping on top of health in colder weather

As the season changes, it’s important to keep an eye on how your body reacts to the colder temperatures. For people with diabetes, the body’s response to cold weather can sometimes cause blood sugar fluctuations. Cold can make your blood sugar harder to control because your body uses more energy to stay warm. This is particularly relevant for those with T1D, who may find themselves needing more insulin during colder months, or adjusting basal rates slightly to stay in range.

Wearing layered clothing can help regulate your body temperature and reduce the risk of catching colds, which can affect your blood glucose levels. A runny nose and cold symptoms can make blood sugars harder to manage, as your body releases stress hormones to combat illness, which in turn can raise glucose levels. Be sure to keep hydrated and monitor your levels more frequently if you feel under the weather.

Autumn’s natural beauty, combined with its seasonal foods and ideal weather for outdoor activities, can be a huge advantage for people living with diabetes. It’s a season that offers both physical and mental benefits, providing a chance to reset, reconnect, and enjoy the changes nature brings while staying on top of your health.

By incorporating seasonal produce, engaging in outdoor activities, and indulging in healthy comfort foods, you can make autumn work in your favour, creating a balance that nurtures both your body and mind.