More and more people are dy.ing from diabetes. Doctors warn: In cold weather, it’s better to eat plain white rice than to keep doing these 4 things

When blood sugar levels rise, many people immediately blame white rice, sweets, or fried foods and put them on their “forbidden list.” However, research and clinical observations show that the real culprits behind large blood sugar fluctuations are sometimes not on the dining table at all, but hidden in everyday lifestyle habits that are easily overlooked.

After years of working in hospitals and treating hundreds of patients with diabetes, doctors have noticed that in many cases, blood sugar becomes poorly controlled even though the diet has not changed much. What these patients often have in common are the following four behaviors.

1. Staying up late and sleeping too little disrupts the body’s biological clock

For people with diabetes, this habit is a “silent killer.” Going to bed late over a long period disrupts the circadian rhythm and throws hormones out of balance, especially those related to insulin secretion and effectiveness.
Many studies show that lack of sleep reduces insulin sensitivity, disrupts glucose metabolism, and makes blood sugar levels harder to control, even when food intake does not increase.

2. Not drinking enough water

Cold weather makes many people less thirsty and more reluctant to drink water. However, the body continues to lose fluids through sweat and urine. When the body is dehydrated, glucose in the blood becomes more concentrated, making it harder for insulin to work effectively.
Clinical practice has found that some patients eat quite lightly yet still have high blood sugar, with the underlying cause being prolonged mild dehydration. Drinking enough water each day helps “dilute” blood glucose and supports more stable metabolism.

3. Lack of physical activity and prolonged sitting

In cold weather, many people avoid going outside and become less active. Staying under blankets or sitting in a warm room becomes the preferred choice. For people with diabetes, prolonged sitting and lack of movement reduce insulin sensitivity and increase insulin resistance, causing post-meal blood sugar to remain high for longer periods.
Studies indicate that physical inactivity is a major risk factor for worsening diabetes, especially among middle-aged and older adults. In contrast, light activities such as walking, tai chi, or yoga can significantly improve insulin sensitivity and help stabilize blood sugar levels.

4. Emotional fluctuations and long-term stress

Changes in weather can affect mood, making people feel more irritable or anxious, especially older adults. Mental stress causes the body to release more stress hormones such as cortisol, which increases insulin resistance and pushes blood sugar levels higher.
In reality, patients who frequently worry or suffer from poor sleep due to family or work-related stress tend to have worse blood sugar control, even if they follow medical treatment plans.

Doctors emphasize that managing diabetes is not only about “what to eat and what to avoid,” but also depends heavily on daily lifestyle habits. In cold weather, small changes such as staying up later, drinking less water, sitting more, or experiencing prolonged stress can all destabilize blood sugar without the patient even realizing it.