Fall Blood Sugar Spikes are Real: How Continuous Glucose Monitoring Can Help
Reviewed by Adam Gardner, Licensed Pharmacist & COO of TelyRx
Table of Contents
The “holiday creep” is very real, and many of us are already on the defensive. You’re likely preparing yourself to battle the office candy bowl and festive cookies that threaten to add a few extra pounds. But here’s the surprising truth: Research published in the New England Journal of Medicine shows that the average person only gains about a pound between Thanksgiving and New Year’s.
So if weight isn’t the real problem, what is? It’s not the pounds, but the silent high blood sugar after summer that begins with Halloween candy and doesn’t end until Valentine’s Day. A study in Diabetes Care found that the rate of people hitting their target A1C levels was lowest during the winter months, showing that seasonal changes can quietly derail even the best-intentioned health goals.
While most of us are busy watching the scale, fall blood sugar spikes are a hidden problem with causes that go way beyond holiday treats. The good news? Understanding these triggers gives you the power to fight back. Here’s a closer look at the key reasons why fall and winter can sabotage your blood sugar regulation.
why fall messes with your glucose
Seasonal blood sugar changes happen because your body is working against you in several ways:
- Your body thinks it’s time to hibernate. As the temperature drops, your body’s survival instincts kick in. Cold weather also triggers stress hormones like cortisol and adrenaline, which can both raise your blood sugar and make your body less sensitive to insulin. Think of it as your body preparing for a long, cold winter by holding onto every bit of energy it can. This is a natural, evolutionary response, but in our modern world, it’s an instinct we have to consciously work to overcome.
- Less sunlight hits harder than you think. Have you ever noticed that your energy levels drop as the days get shorter? It’s not just your imagination. Reduced daylight affects your vitamin D levels, which can impact insulin sensitivity. This is why people with diabetes often have worse glucose control during the shorter, colder days. It’s a double whammy: the sun is a natural mood and energy booster, and when it’s gone, we feel the effects in more ways than one.
- Exercise can become an internal debate. When it’s dark and chilly at 5 p.m., that evening walk feels a lot less appealing. Physical activity drops significantly during colder months, and your glucose levels notice. Fall and winter demand a bit more grit to stay active, but it’s a challenge worth meeting. As this UCLA Health article notes, just 15 minutes of light-intensity walking after a meal can significantly improve blood sugar levels and even reduce post-meal spikes.
- Comfort food season starts earlier than you realize. Those cozy, carb-heavy meals don’t wait for Thanksgiving. From fall favorites at your local coffee shop to that first cold snap that makes you crave a slice of hot apple pie, foods that send your blood sugar on a roller coaster are available everywhere in early fall. It’s hard to resist that delicious, comforting feeling, but too much indulgence can make our bodies feel sluggish and out of whack.
the unsuspecting blood sugar culprits
This is where a continuous glucose monitor (CGM) can be a game-changer. It’s a small wearable device that discreetly tracks your glucose levels in real time, revealing how some of our favorite fall foods masquerade as healthy but cause serious blood sugar spikes.
A Stanford study found that 80% of healthy participants experienced diabetic-level glucose spikes from a bowl of cornflakes and milk, a food many people consider a healthy breakfast. This is just one example of how foods we perceive as healthy can unexpectedly affect our blood sugar. Sweet potatoes are another sneaky example. Boiled, they have a moderate glycemic index (GI) of 66. But bake them and the GI soars to 127—that’s higher than pure sugar.
Pumpkin is another surprise. Plain pumpkin already has a high GI, but those popular “pumpkin spice” products we all love can pack in over 50 grams of added sugar. Even oat milk contains maltose, with a GI of 105. People who switched from dairy milk to be “healthier” often discover an unexpected spike in their glucose levels when monitoring with a CGM. It just goes to show that the true effect of food is invisible until you track it.
how cgms can eliminate the guesswork
The reality is that even our best guesses about blood sugar can be way off the mark. Even experienced adults with diabetes are only 59% accurate when counting carbohydrates, with an average error of about 15 grams per meal. That seemingly small error translates to big blood sugar changes.
CGMs offer a better way to manage glucose by providing real-time insights into your body’s response to the food you eat. They don’t rely on guesswork or single-moment finger sticks. Instead, they expose the hidden patterns that matter most, like how that seemingly “healthy” bowl of cornflakes and milk sent your glucose soaring, or how that “healthy” fall salad with dried cranberries and candied nuts might be affecting your glucose for hours afterward. These are just some of the continuous glucose monitor tips that can help you understand your body’s unique response to food.
why your energy and waistline are connected
Blood sugar spikes don’t just matter if you have diabetes; they affect how all of us look and feel throughout the day. Afternoon energy crashes? A mental fog that makes concentration difficult? Unexplained mood swings that seem to come out of nowhere? Your blood sugar might be behind all of it.
When your glucose levels spike and crash repeatedly, your body has to work overtime to keep up. The result is you end up exhausted for no clear reason, even after a full night’s sleep. You might also notice an unfortunate holiday creep that has nothing to do with festive feasts. These constant blood sugar swings can confuse your metabolism, causing your body to hold onto fat and making weight management much harder.
Here’s the most alarming part: most of us have no idea this is happening. We blame stress, aging, or just being “busy” for our tighter-fitting slacks or feeling crummy. Tracking your blood sugar—even if you don’t have diabetes—can be eye-opening. Suddenly you realize that mid-morning muffin or late-night snack is connected to how you feel the next day. It’s like having a behind-the-scenes look at what your body is actually dealing with, which puts you back in the driver’s seat of your own energy and mood.
taking the stress out of seasonal health
Blood sugar and weather changes can feel isolating when you’re managing your health, especially against a background of shorter days and holiday pressures. This is exactly when having reliable access to medications and monitoring supplies becomes crucial. Navigating crowded waiting rooms and long pharmacy lines when you just want to feel better is both frustrating and a waste of time. TelyRx was built to make managing your health simple and stress-free, and when it comes to managing seasonal blood sugar, an ounce of prevention truly is worth a pound of cure.
At any time of day or night, TelyRx connects you with board-certified physicians in your state so you can access the medication you need without required video calls or irrelevant questionnaires. Whether you need a refill on Metformin, an injectable medication like a GLP-1, or would like the added benefit of a FreeStyle Libre CGM sensor, having a reliable supply chain means one less thing to worry about. Our licensed pharmacies carry over 300 FDA-approved medications and can deliver your prescription discreetly to your door—often within 24 hours.
Fall doesn’t have to derail your health goals. With the right awareness, tools, and support, you can enjoy fall traditions while keeping your numbers stable. The best gift you can give yourself this season is peace of mind about your health. The fight against high blood sugar is a real one, but armed with the right data and reliable support, you’re never fighting alone.
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. The content provided here is not a substitute for professional medical advice, consultation, or care from a qualified healthcare provider. Always seek the guidance of your physician or another licensed health professional with any questions you may have regarding a medical condition or treatment. Do not disregard or delay seeking professional medical advice based on information read on this site. Learn more about our editorial standards here.