As
wonderful and joyful as they are, the holidays also bring on a monster of
things to worry about, including food. This time of year can be especially
stressful if you have a chronic condition like Type 1 or 2 diabetes.
There
is already so much guilt surrounding holiday food and so many opinions on when
it is (and isn’t) acceptable to indulge in the name of celebration. Now, add
blood sugar management to the mix, and life can get a little complicated.
So,
what will be right for you this holiday season? As you
approach the holidays, don’t let diabetes hold you
back from enjoying the festivities.
Maintain your normal eating patterns
If you
can’t maintain something long term and you are only doing it out of fear of
weight gain or blood sugar spikes, how will this change support your health in
the long run? Research shows that “yo-yo dieting” may be
far worse for your health than maintaining weight.
Avoid
dieting right before the holidays and skipping meals right before a gathering.
When your eating habits fluctuate, it makes it harder to control your blood
sugar because of a lack of consistency, meaning your A1C could rise, and your
long-term health could take a hit.
Avoid
dieting right before the holidays and skipping meals right before a gathering.
That
being said, don’t be afraid to
indulge.
Even if
you have diabetes, healthy choices shouldn’t make you miserable; they should be
habits that empower you and make you feel good. So, why avoid pumpkin pie or
eggnog if you enjoy it? Just make sure you have a plan in place to tackle foods
that spike your blood sugar.
Keys to stable blood sugar during the holidays
Here
are some strategies to help you navigate diabetes or support a loved one who
has been diagnosed.
1.
Check your blood sugar frequently.
2. Keep up
with your medication and/or insulin. It’s easy to get caught up in the
celebrations, festivities and family gatherings, but with diabetes, consistency
is key.
3. Ask
your doctor about tweaking your medications during the holidays to accommodate
for changes in diet and activity levels.
4. Know
what to do if your blood sugar is high or low. Pay attention to your warning
signs.
5. Eat
when you are hungry and stop when you are full — the leftovers will be there
later!
6. Educate
your family and friends on what to do in a diabetic emergency.
7. Bring
snacks everywhere you go in case of emergencies.
8. Stay
hydrated. The last thing you want going into a holiday party is to deal with
high blood sugar because you’re dehydrated.
9. Stay
active. Go for a bike ride as a family, walk around the mall or take a stroll
to look at holiday decorations. Do what you need to do to stay active. It’s
amazing what a little activity can do to help control your blood sugar levels.
10. Maintain
as much balance and consistency in your eating habits as
possible. If you’re traveling or staying at a relatives’ home, talk to them
about ways to make this happen.
11. Take
some time to relax. The holidays are the perfect opportunity to slow down and
care for yourself.
12. Enjoy
the food and company. Keep in mind that the holidays are a time for celebration
with friends and family. It is not a crime to partake in holiday foods and
beverages, even if you have diabetes, prediabetes or another condition.
Food is
something that ties people together. It’s a social and emotional experience
along with a physiological experience. Practice grace and acceptance during
this time as you celebrate with those you hold dear.
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