Immunity Checklist for People with Diabetes This October

During the month of October, the weather begins to change, and seasonal infections start to emerge. Infections by micro-organisms, allergies and sudden climatic shifts put pressure on our immune system. People with diabetes are at higher risk, as high blood sugars can weaken our defence mechanisms. Hence, building and maintaining strong immunity should be our top priority this month.

Here’s an immunity checklist specially designed for people with diabetes this October.

  1. Keep Blood Sugar in Control

High blood sugars do not allow our fighting cells to perform their function properly. Hence, consistently monitoring and keeping glucose levels within the target range is the first step toward stronger immunity.

  • Use your glucose meter or continuous glucose monitor regularly.
  • Follow your prescribed medications or insulin.
  • Avoid sudden spikes by balancing meals with fibre, protein, and healthy fats.

  1. Prioritise a Balanced Diet

Nutrition is the foundation of a healthy immune system. This October, include:

  • Seasonal fruits like oranges, guavas, papayas and pears for vitamins, minerals and fibres
  • Leafy greens and vegetables for antioxidants
  • Lean proteins such as pulses, fish, eggs and chicken to support repair and defence cells.
  • Healthy fats from avocado, nuts, seeds and vegetable oils.

Avoid sugary drinks and beverages, fried foods, trans-fats and processed foods as they impair immunity and blood sugar control.

  1. Stay Active

By doing regular exercise, we can improve the blood circulation so that immune cells can travel all over the body more efficiently.

  • Do at least 45 minutes of exercise daily. E.g.: Brisk walking, yoga or cycling.
  • Include strength training twice a week to improve metabolism and muscle health.
  • Refrain from over-exertion, which may increase fatigue and weaken immunity.

  1. Focus on Quality Sleep

Sleep is often underrated but plays a vital role in immunity. Poor sleep weakens immunity.

  • Try to sleep 7–8 hours daily
  • Avoid caffeine or heavy meals before bedtime.
  • Create a calming bedtime routine—reading, meditation or gentle stretches.

  1. Manage Stress Levels

Stress increases a hormone named cortisol. Increased cortisol and chronic stress can affect our defence mechanisms.

  • Practice deep breathing exercises or mindfulness meditation daily.
  • Engage in hobbies and activities that bring relaxation.
  • Connect with family, friends or support groups to ease emotional pressure.

  1. Stay Hydrated

Hydrate yourself adequately. Dehydration can raise blood sugar levels and strain the immune system. Make sure to:

  • Drink 8–10 glasses of water daily.
  • Include hydrating foods such as cucumbers, tomatoes and citrus fruits.
  • Limit sodas and unhealthy beverages as a replacement for water.

  1. Don’t Skip Vaccinations

People with diabetes are more prone to Infections like the flu and pneumonia. This is a good time to check with your doctor about:

  • Flu vaccination before the winter season.
  • Pneumococcal vaccine if recommended.
  • Shingles vaccine

  1. Regular Health Check-ups

Seasonal changes can mask early warning signs of infections or complications. Make sure to:

  • Check your HbA1c level and keep it under control.
  • Monitor cholesterol and blood pressure, as both affect immunity and overall health.
  • Consult your doctor and do a periodic check-up to detect any early signs of diseases.

Conclusion

This October, strengthening immunity should be a top health goal for people with diabetes. Maintain good sugar control, eat nutrient-rich foods, do regular exercise, reduce stress and sleep well to protect yourself from seasonal infections and long-term complications.

A strong immune system is not built overnight, but with consistent daily habits, people with diabetes can stay healthy and resilient throughout the year.

For more

To book an appointment: https://drmohansdiabetes.co.in/enroll/?campname=website