The holidays are almost here! Cue the busyness, fun, and chaos of this time of year.
Celebrations tend to be food-centered, and might even require travel. Disrupted routines are almost always a part of the plan. These factors can make diabetes management more difficult.
However, not all hope is lost. With practical strategies for balance, you can enjoy the holidays while keeping blood sugar in check. Continue reading to learn more.
Understanding the Holiday Challenge
One of the most common ways to celebrate an occasion is with food. And this time of year usually comes with recipes specifically for the holiday season. Think cookies, cakes, and other goodies that tend to be high-carb.
With a full calendar of celebrations, it’s also easy to experience changes in meal timing, which can present a challenge when living with diabetes. And as fun as this time of year can be, it also comes with stress and often decreased physical activity.
Preparing Ahead of Time
Going into the holiday season prepared can make a world of difference in your diabetes management. If you know you’ll eat later than usual and are concerned about low blood sugar, make sure to have fast-acting carbs on hand. You might even want to eat a snack to keep your blood glucose from going low.
Setting realistic expectations helps too. This is a time to enjoy, and that means eating delicious food! Instead of depriving yourself, think about how you can balance your meal with a mix of carbs, protein and healthy fats.
If you’re traveling, make sure you have enough medication and supplies—such as continuous glucose monitors—available.
Smart Eating Strategies
When it comes to eating, there are strategies you can use to promote stable blood sugar. One tip is to use the Diabetes Plate Method, where half of your plate contains non-starchy vegetables (anything besides corn, potatoes, peas and winter squash), a quarter of it has carbs (such as rice, starchy vegetables, bread and pasta) and the other quarter contains protein. Organizing your plate in this way makes it easier to stick to reasonable portion sizes.
As for sweets, it’s a good idea to eat them with your meal or within about an hour of finishing the meal. That way the protein, fat and fiber from dinner will slow down digestion and make it less likely for your blood sugar to spike.
Practicing mindfulness also enhances the eating experience. Slow down, savor the food and pay attention to fullness cues (such as emerging fullness in your stomach, eating more slowly and losing interest in your meal) to avoid eating until you are uncomfortably full.
Be sure to limit sugary beverages and opt for water or other low-sugar drinks instead. If you drink alcohol, pair it with food to avoid low blood sugar.
Managing Blood Sugar During Festivities
Blood sugar management can be more challenging when you’re out of your routine during the holidays. However, eating regularly, preferably every three to five hours, can make it easier to avoid highs and lows.
You may need to check your blood sugar more frequently when out of your routine to keep it in range. And if you drink alcohol, be aware of how it interacts with any medications you are taking. Staying hydrated is key if you drink alcohol as well.
If you can sneak physical activity into your routine during festivities, your body will thank you. A walk outside after eating can do wonders for your blood sugar. If you’re somewhere warm, you could play games outside with loved ones. And if you’re in the snow, sledding or skating are fun activities.
Conclusion
The holiday season is a time for celebration, which often involves food and time spent with loved ones. Disrupted routines are usually part of the experience as well, which can make diabetes management difficult.
However, preparing ahead of time, using strategies when eating to promote steady blood sugar and being physically active all make it easier.
Above all, enjoy the holidays with your loved ones!
